Low FODMAP Dressing: Maple Dijon Vinaigrette

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This Low FODMAP Maple Dijon dressing recipe is my go-to for the summer. It is a perfect as a marinade or to dress your favorite summer salad!

Once you start preparing your own dressings, I PROMISE you will not need to go back to store bought. With just a few simple ingredients, you can whip up this dressing in minutes!

Commercial Salad Dressings

Commercial salad dressings are full with ingredients and fillers that are just not necessary. Not to mention, it is almost impossible to find a dressing without onion and garlic (which can be a symptom trigger for those who are following the low fodmap diet).

When making your own dressing, you can control the amount of sugar and salt that is added, making it appropriate for those with high blood pressure and diabetes as well.

Basic Low FODMAP Dressing Recipe

To make any vinaigrette, this is the basic recipe that I use:

• 1/4 cup of vinegar or other acid (apple cider vinegar, balsamic, white balsamic, red wine, etc)
• 2/3 cup of oil (olive oil, infused olive oil, avocado oil, etc)
• And… flavor! (Dijon, maple, honey (if you can tolerate fructose), herbs)

Low FODMAP Dressing Ingredients

The main ingredients that I chose in this recipe are olive oil, apple cider vinegar, pure maple syrup, and whole grain Dijon mustard.

Olive oil – oils are fats so they naturally are low fodmap. They are also a great vessel to add flavor to a meal! FODMAPs are water-soluble meaning it will dissolve in water. They are NOT soluble in oil though. What this means is that you can infuse flavors such as garlic and onion, giving your dishes flavor without the FODMAPS.

Apple cider vinegar – apples may be high fodmap but cider vinegar is low FODMAP and typically well tolerated at 2 tablespoons! Apple cider vinegar can increase the acidity in your stomach and help your body produce more pepsin, the enzyme that breaks down protein. If you have trouble digesting protein heavy meals, apple cider vinegar is useful!

Pure maple syrup – Pure maple syrup is my favorite low FODMAP sweetener. I use it in savory foods such as this as well as baking. It is a great swap for honey in recipes.

Whole grain Dijon mustard – This mustard is typically well tolerated and low FODMAP at a 1 tablespoon serving. I love the texture of whole grain mustard and it goes great in this recipe!

Ways to Enjoy your Dressing

• Dressed over a spinach salad (pictured is a strawberry and feta salad)
• As a marinade for grilled veggies or protein
• Tossed with your favorite cold pasta salad

I hope you try and LOVE this recipe as much as I do. It is a staple in this house during the summer months or any time! Let me know in the comments what you think!