Low FODMAP Italian Dressing

Discover the perfectly balanced flavors of this Low FODMAP Italian Dressing. It has all the right flavor notes without the high FODMAPs. It is a vinaigrette solution everyone needs on the low FODMAP diet.

Whip up this salad dressing in minutes, using basic pantry ingredients. It is perfect for a leafy green salad or as the dressing for a low FODMAP pasta salad. It reminds me of the dressing on Olive Garden salads, without the high fructose corn syrup, garlic, or onion. Try it for yourself!

Why You’ll Love This Recipe

• Quick and Easy
• Tastes Better Than Bottled Dressings
• Versatile- Use It For A Salad Dressing or a Marinade

Featured Ingredients

• Avocado Oil - Use any neutral-tasting oil. Avocado is one of my favorites.
• White Vinegar - Adds that zesty flavor.
• White Granulated Sugar - A little bit of sweetness to balance the flavors. This recipe is fully based on my love for Olive Garden Dressing, which is not Low FODMAP, but has sugar.
• Parmigiano-Reggiano Cheese - This brings a bit of a salty texture to the dressing.
• Low FODMAP Garlic Salt - Smoke and Sanity’s Esscene of Garlic Salt is a game changer. All It has all the garlic flavor without the garlic issues. Grab a bottle from Amazon.
• Italian Herb Mix - I love the Italian Herb Mix from Penzeys Spices. It contains oregano, basil, marjoram, thyme, and rosemary. No granulated garlic or dried onion spices in sight!
• Crushed Red Pepper Flakes- This is for a bit of heat, but it is totally optional.

See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

Step 1: Grab a container. I love to use mason jars. Add the oil and vinegar.
Step 2: Measure out the spices and sugar. Pour them into the jar.
Step 3: Shake vigorously to combine.

Ingredient Swaps

• Oil - Swap the avocado oil for any neutral-tasting oil. 
• Cheese - Swap in grated parmesan cheese instead of the Parmigiano-Reggiano cheese.
• Vinegar - Swap in red wine vinegar instead of white vinegar. This will mellow out the vinegar bite and make the dressing light pink.

Variations

Spicy Italian Dressing: Double the red pepper flakes and add a ¼ teaspoon of cayenne pepper.

Storing

Store—Keep the salad dressing in the airtight container you made it in. As long as you use dried herbs, it will last a couple of weeks in the refrigerator. If you use fresh herbs, it will last half that time.

Low FODMAP Notes

Low FODMAP information is based on theMonash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.

As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.

• Avocado Oil - Safe at 1 tablespoon or 18 grams per meal. 
• White Vinegar - Safe at 2 tablespoons or 42 grams per meal. 
• White Granulated Sugar - Safe at ¼ cup or 50 grams per meal.
• Parmigiano-Reggiano Cheese - Safe at 2 slices or 40 grams per meal.

For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.

FAQs

Meal Planning

Keeping a bottle of this salad dressing in my refrigerator at all times is never a bad idea. It is great as a marinade for chicken breasts. I use it as the vinaigrette for a low FODMAP pasta salad. I also love to drizzle it over a baby spinach salad.

Additional Dressing Recipes

• Low FODMAP Ranch Dressing
• Low FODMAP Mexican Ranch Dressing
• Low FODMAP Greek Dressing
• Low FODMAP Maple Dijon Dressing