Finding a dressing that not only tastes good, but is also easy to make, and is low FODMAP is like finding a unicorn! Look no more because I have a quick and easy Low FODMAP Italian Dressing that your salads dream about.
One of the foods I took for granted in my life before Fructose Malabsorption was salad dressings. They were always in the fridge, sometimes expired, but ready to be deployed on any and all salads.
Unfortunately, salad dressings usually contain garlic, onion, and high fructose corn syrup, making them not low FODMAP. Eating the Fuji Apple Salad at Panera Bread finally caused me to say no more. I am not going to live my life doubled over in pain anymore. Looking back, the dried apples, red onions, and dressing ingredients all make me cringe now that I know.
If this is you - and you don't know why you don't feel well. Let me tell you, life is too short to feel crappy. I may have a difficult food journey, but those days of not knowing why I feel sick are done. It was the not knowing part that was harder than not eating garlic any day. Playing Russian Roulette every time I ate was not nearly as exciting as it sounds.
- Avacado Oil - Use any neutral-tasting oil.
- White Vinegar - Adds a bit of zesty flavor.
- Granulated Sugar - I love a bit of sweetness to balance the flavors. This is fully based on my love for Olive Garden Dressing, which is not Low FODMAP, but does have sugar.
- Romano Cheese - This brings a bit of a salty texture to the dressing.
- Garlic Salt - If you know that your low FODMAP diet cannot handle garlic, you will need to find a safe garlic salt such as the one from Smoke and Sanity.
- Italian Herb Mix - I love the Italian Herb Mix from Penzeys Spices. It contains oregano, basil, marjoram, thyme, and rosemary. Not a granulated garlic or dried onion spice in sight!
- Crushed Red Pepper - For a bit of heat, but 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.
Grab a mason jar or something that seals up well. Measure out the spices and place them in the jar. Then shake to combine.
- Garlic Salt - If you do not need a safe garlic salt feel free to use a typical garlic salt. Also if you would like to use garlic-infused oil in place of the avocado oil, that would be another option to get the garlic flavor without using actual garlic.
- Italian Herb Mix - If you don't have or want to buy a spice mix, feel free to make your own out of the individual spices in the mix.
How to Store Low FODMAP Italian Dressing?
It can be as simple as storing it in the jar you made it in. Keep it in the refrigerator and it will last a couple of weeks as long as you use dried herbs and not fresh. However, it never lasts that long in our house.
Low FODMAP Dressing Shortcut
Pre-measure the herbs and sugar and put them in the Ziploc bags in one recipe increments. Write on the bags what else is still needed, along with the amounts. Then when you know you need the dressing, pour the premeasured spices in the vinegar and oil and shake!
Low FODMAP Italian Dressing
- ¾ cup Avacado Oil
- ¼ cup White Vinegar
- 1 Tablespoon Granulated White Sugar
- 1 Tablespoon Grated Romano Cheese
- 1 teaspoon Garlic Salt
- 1 Tablespoon Italian Herb Mix
- ¼ teaspoon Crushed Red Pepper
- In a jar that seals well, mix the oil, vinegar, sugar, romano cheese, garlic salt, Italian herb mix, and crushed red pepper. Shake until fully combined.
- Store the jar in the refrigerator.