This Lemony Dijon Dressing is the only low FODMAP salad dressing you’ll ever need. It’s tastier than store-bought brands and can be adapted to use any type of vinegar, such as balsamic, or sweetened with maple syrup. This version is sugar-free SIBO and gut-friendly.
whenever i talk to someone new Low FODMAP Diet, I tell them: Listen, if you don’t mind making lots of sauces, dressings, and dressings from scratch, it’s not too bad. For those new to cooking or used to relying on store-bought quick fixes, there can be a bit of a learning curve.
But the reality is that once you start making many of these Low FODMAP Recipes Yourself, you realize how easy a homemade version of that sauce has always been. It doesn’t get any easier than this low FODMAP dressing.
While I often buy canned tomato sauce and flavored mayonnaise, the bottled dressing really doesn’t taste as good as what I make in my own kitchen. It takes very little time to prepare a vinaigrette for the week ahead.
This Lemon Dijon Vinaigrette is probably the most common in my rotation, but the recipe is infinitely variable.
What is the difference between balsamic vinegar and dressing?
All sauces are sauces, but not all sauces are sauces.
The deciding factor is that balsamic vinegar always has emulsifiers to bind the acid to the oil. As you know, oil and vinegar don’t play well together. But with the help of a mediator, they can be perfectly and harmoniously combined.
In this case, the emulsifier is Dijon mustard. Sometimes egg yolk or mayonnaise.
In this case, the acid is lemon juice, but more commonly vinegar, which as the name suggests is balsamic vinegar.
The fat we use is extra virgin olive oil, which is probably the most common type of vinaigrette.
This Low-FODMAP Balsamic Vinegar Variation
To make this dressing more like a classic French bistro vinaigrette, you can substitute champagne vinegar for the lemon juice.
For the balsamic dressing, you can substitute balsamic vinegar for lemon juice.
Really, any vinegar — white, red, apple cider — will work, and they’re all low FODMAP.
Make Low FODMAP Salad Dressings
The main problem with store-bought dressings is that they often contain one of the following high-FODMAP ingredients:
- garlic
- garlic powder
- onion
- onion powder
- onion
- Honey
- High lactose dairy products (think, ranch or blue cheese)
This is also often the case with many restaurant vinaigrettes. That classic bistro dressing is usually mixed with chopped shallots or garlic.
In the case of Allium, do a Low FODMAP Dressingsyou can simply ignore them.
In the case of sweeteners, you can substitute honey or maple syrup. This low FODMAP vinaigrette doesn’t use either, but it’s easy to add if you want something sweeter.
How to Make a Basic Vinaigrette: Step by Step
There’s really only one technique required to make this low-FODMAP sauce, and countless others: emulsifying acid into oil.
If you have a small food processor, this is as easy as bringing all the ingredients together and blending into a creamy sauce. The blade works so fast that the two join together seamlessly.
It’s still easy to do by hand, it just takes a little more patience so the vinaigrette doesn’t “go bad.” You can spot damaged balsamic vinegar by seeing globs of oil in the dressing. It’s still delicious, but it doesn’t coat the lettuce leaves like a thick vinaigrette.
Here are the basic steps:
If this feels like too much work, you can use a small food processor to mix everything together!
Low FODMAP Salad Toppings
To use this dressing in a low FODMAP salad, you can start with any leafy green or lettuce base: kale, spinach, romaine lettuce, arugula, endive, or a spring mix.
Here are some other low FODMAP add-ons that would taste great with this low FODMAP condiment:
- diced tomatoes
- diced cucumber
- diced bell pepper
- Carrots (cut into chunks
- sliced radish
- Roasted Parsnips
- grilled eggplant
- pumpkin or sunflower seeds
- chopped almonds, walnuts, or pecans
- boiled or jam-packed eggs
- wild or brown rice
- Quinoa
- chicken wire
- grilled salmon
- boiled shrimp
- fresh herbs
This dressing would be delicious with this too Low FODMAP Salad Recipes.
How to Store Low FODMAP Dressings
This balsamic vinegar can be stored in a glass or mason jar for up to 2 weeks. If you find that the dressing is stuck, don’t panic. Olive oil often solidifies in cold conditions. Just let it come to room temperature and it will be creamy again.
Read on to learn how to make this low FODMAP dressing and put it on everything!
With health and hedonism,
Phoebe
Best Low FODMAP Salad Dressings
This Lemon Dijon Vinaigrette is the only low FODMAP salad dressing you’ll ever need. It’s tastier than store-bought brands and can be adapted to use any type of vinegar, such as balsamic, or sweetened with maple syrup. This version is sugar-free SIBO and gut-friendly.
instruct
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In a medium mixing bowl, whisk together mustard, lemon juice, and salt until combined.
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Working slowly, drizzle in 1 teaspoon oil and stir or pulse until combined. Repeat for 3 additional teaspoons, one at a time. After you’ve taken the oil, slowly drizzle in the remaining olive oil, stirring or pulsing the entire time.
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Taste for seasoning and add more salt or oil as needed. The best way to test it is to dip the lettuce leaves you are going to eat into the dressing.
If you make it, please tag @phoebelapine and #feedmephoebe – I’d love to see it!
