Looking for a vegan low FODMAP caesar dressing? You’re not alone. Low FODMAP caesar dressing is a challenge to find and that’s exactly why I came up with this recipe. All you need is 5 minutes, 5 ingredients and the best part? You don’t need a blender to make this recipe.
This caesar dressing is FODMAP-friendly, vegan, dairy-free, and super easy to make. Put everything into a bowl, mix, and voila. Interested? Stick around and read up about this low FODMAP caesar salad dressing:
- The Traditional Caesar Dressing
- Low FODMAP Notes
- Add-Ins And Substitutes
- How To Make Low FODMAP Caesar Dressing
- Buy Low FODMAP Caesar Dressing Instead
- Recipes Perfect For This Dressing
Or you could click the ‘jump to recipe’ button and let this recipe speak for itself. Have you wondered what makes commercial and traditional caesar dressing high FODMAP?
The Traditional Caesar Dressing
I know I’m not alone in Googling, “is caesar dressing low FODMAP?” only to find out it’s not. Traditional caesar dressing is made with lemon juice or vinegar, eggs or egg yolks, anchovies, garlic, dijon mustard, olive oil and parmesan cheese.
Commercial caesar dressings are made the same way but they may contain high FODMAP ingredients like garlic and onion powder, high fructose corn syrup, milk powder, and other preservatives.
It’s safe to say that buying regular dressing will turn your bowels into a ticking time bomb. How about we look at the FODMAP notes in the next section before we get ‘cooking’?
Low FODMAP Notes
This part of the post will cover all the FODMAP notes of ingredients used in this low FODMAP caesar salad dressing. All information and serving size recommendations in this part are from Monash University’s FODMAP App.
Vegan And Regular Mayo
Traditional mayonnaise isn’t vegan-friendly because it’s made from eggs mixed with lemon juice or vinegar, and oil. But that does mean it’s low FODMAP. You can use regular mayo if you’re not vegan. Mayo is low FODMAP in 2 tablespoons or 40 grams.
Make sure to check that your mayo doesn’t have flavorings like onion or garlic powder!
I used Hellman’s vegan mayonnaise for this recipe. Always choose oil based mayonnaise because oils are FODMAP-free. Stay away from vegan mayo made with chickpea water (aquafaba) like Sir Kensington’s Vegan Mayo. Aquafaba is a popular vegan ingredient that is a high FODMAP ingredient.
Dijon mustard is french mustard that is spicy. It gives the same effect as wasabi. Dijon mustard has a low FODMAP serving of 1 tablespoon or 23 grams. I’m not a fan of that spicy flavor wasabi or dijon mustard has but you barely notice it in this recipe.
Swap out dijon mustard for regular yellow mustard if you’re not convinced. Yellow mustard is more sour and less spicy. Regular mustard is low FODMAP at 1 tablespoon or 23 grams as long as there’s no garlic or onion in it.
Note: Onion and garlic might be hidden in products that use labels like, ‘spices’ or ‘natural flavors’.
Need more information about condiments like mustard, mayo and ketchup? Click here!
Garlic Infused Olive Oil
Oil is FODMAP free. You can use any type of oil but I used garlic infused oil in this recipe to add some garlic flavor to this salad dressing. Fresh garlic gives caesar salad it’s signature spicy kick. We can’t have garlic and garlic infused oil may be subtle but the next ingredient is going to add a bit of heat.
Chives are optional for this recipe but they do add a nice touch of color and freshness. Fresh and dried chives low FODMAP at 1 tablespoon or 4 grams.
The next section is for anyone that wants to make changes or add to this recipe.
Add-Ins And Substitutes
There are so many variations on caesar salad dressing these days. You can keep it traditional or use add-ins and substitutes to add your own personal touch to it. Here are some ideas.
Use other herbs instead of chives! Choose from parsley, cilantro, dill, the green tops of spring onions or capers. I didn’t add any cheese in this recipe but you can!
Traditional caesar dressing has parmesan cheese in it. Parmesan cheese is low FODMAP because it contains 0 grams of lactose per 100 grams of cheese. The vegan substitute for this ingredient is nutritional yeast. Nutritional yeast is low FODMAP at 15 grams or 1 ½ tablespoons.
Trying to eat more protein? I’ve got you covered with some ideas.
Adding protein is another great way to add more nutrients to your salad. Choose from meat like grilled chicken, bacon, or firm tofu. A caesar salad isn’t complete without crispy crunchy croutons!
Croutons are my favorite part of a salad but they’re made from regular bread and that can trigger symptoms for some people. Store bought croutons are occasionally flavored with herbs and seasoning that may be high FODMAP. Use sourdough bread croutons or gluten-free unseasoned croutons instead.
Finally, the reason you’re all here: how to make low FODMAP caesar dressing at home!
How To Make Low FODMAP Caesar Dressing
I’m not kidding when I say this is the easiest low effort caesar dressing recipe you’ll make. Put all the ingredients into a large bowl, whisk everything together, and you’re done!
This low FODMAP caesar dressing recipe can be made ahead of time and keeps well in the fridge for a week and a half if kept in an airtight jar. It may split but just give it a little mix and it’s as good as new.
You don’t have to make your own low FODMAP caesar dressing, you can also buy it. The next section is a list of ready-made low FODMAP dressings that are both certified and non-certified.
Buy Low FODMAP Caesar Dressing Instead
There are a lot more low FODMAP options on the market these days thanks to the growing popularity of the low FODMAP diet. It’s not a huge list but here are some low FODMAP salad dressing in store and online.
Looking for more than just caesar salad dressing? Here are 9 low FODMAP salad dressings you can buy:
9 Store Bought Low FODMAP Salad Dressings
- Fody Foods Maple Dijon Salad Dressing
- Fody Foods Garden Herb Salad Dressing
- Casa de Sante Essential Oil Balsamic Vinaigrette (sweet orange)
- Casa de Sante Essential Oil Balsamic Vinaigrette (grapefruit)
- Casa de Sante Basil And Lemon Essential Oil Vinaigrette Salad Dressing
- Live Free Foods Italian Dressing
- Live Free Foods Ranch Dressing
- Bays Kitchen Classic French Dressing
- Kentish Oil Garden Herb Vinaigrette (UK)
Looking for more than one way to use this low FODMAP salad dressing? Hop on over to the next sections for some recipe ideas.
Recipes Perfect For This Dressing
This low FODMAP caesar dressing is not just great on salads. Use this dressing to make low FODMAP chicken salad! I’ve dressed up this classic three ways! You can serve this dressing as a sauce for fries or on loaded potato skins. Or serve it in lettuce cups to give it a healthy twist!
More Low FODMAP Salad Recipes
Looking for more easy and delicious low FODMAP salad dressings to make at home? Try making my favorite low FODMAP Italian Dressing. It’s made with balsamic vinegar, olive oil, and maple syrup. It pairs beautifully with this 15 minute Italian low FODMAP quinoa salad or try the best low FODMAP tahini dressing.
Vegan Low FODMAP Caesar Dressing
This 5 ingredient low FODMAP caesar dressing is my go to recipe on lazy days. It's vegan, low FODMAP, dairy-free, and the best part? You don't need a blender.
- 1/2 cup vegan mayo *see notes
- 6 tbsp garlic oil or 2 tsp garlic salt
- 2 tsp mustard
- 2 tsp lemon juice
- 1 tbsp chopped chives
- a salt and pepper
Add the mayo, garlic oil, mustard, lemon juice, and chives into a bowl. Whisk everything together until combined and enjoy!
Use this low FODMAP caesar dressing for low FODMAP chicken salad!
Choose oil based vegan mayonnaise like Hellman's. Some vegan mayo is made with chickpea water or aquafaba which is high FODMAP.