All Recipes/ Low FODMAP/ Vegan/ Vegetarian

Make This Low FODMAP Italian Dressing (3 Ingredient Recipe)

September 26, 2022 (Last Updated: December 29, 2022)
low fodmap italian dressing

Looking for a quick 3 ingredient low FODMAP Italian dressing? Look no further, this delicious low FODMAP Italian dressing takes seconds to whip up and all you need is olive oil, balsamic vinegar, salt or sugar! We’ve also got you covered if you’d rather just buy a low FODMAP salad dressing straight off the shelf.

Today we’re going to go through the FODMAP notes of this recipe and a few other things: 

Stick around and kick your feet up or skip to the good part. The first stop on this ride is a little bit about balsamic vinegar.

About Balsamic Vinegar

low fodmap italian dressing

The star of this low FODMAP dressing is Balsamic vinegar. This grape based vinegar is made in Italy -specifically in Modena and Reggio Emilia. Grape must is the only ingredient.  Whole grapes (stems, skin, seeds, and juice) are pressed and cooked down into a concentrate which is fermented for a couple of weeks.

The mixture spends an additional 12 years maturing in wooden barrels made from oak, chestnut, cherry, or mulberry. Italian balsamic vinegar is so special that it has its own certifying agency called, “Aceto Balsamico Tradizionale.” This agency carries the European Union certification of quality and specifies production of origin and production. 

The best balsamic vinegars carry a D.O.P. (Denominazione di Origine Protetta) stamp.

Because this low FODMAP Italian dressing only has 3 ingredients, it’s important that all of them are top notch. That being said, a happy wallet is not an empty wallet. Living in Europe means it’s easy to get a bottle of A-grade balsamic vinegar at every corner for a great deal.

The next section is perfect for you if you’re looking for great quality balsamic vinegars in the US that won’t break the bank.

Where To Get Great Balsamic Vinegars 

low fodmap italian dressing

Make your own low FODMAP salad dressings at home with great quality balsamic vinegar. Here’s a list of some affordable and authentic balsamic vinegars.

Swing by your local Trader Joe’s for their 8.5 Fl Oz Organic Balsamic Vinegar. It’s not made in Italy and doesn’t have the D.O.P stamp but it’s pretty good and only costs $5.99 a bottle.

Wondering about the FODMAP notes for this low FODMAP dressing? Jump over to the next section.

Low FODMAP Italian Dressing Notes

low fodmap italian dressing

The main ingredient in this low FODMAP salad dressing recipe is balsamic vinegar. According to Monash, balsamic vinegar is low FODMAP at 1 tablespoon. A 2 tablespoon serving size is considered moderately high in fructose. This recipe makes 1 cup of low FODMAP Italian dressing which means you can have about 4-5 tablespoons and keep within the serving sizes. 

The FODMAP levels will change if you use balsamic glaze instead of balsamic vinegar. Balsamic vinegar is thin and not very sweet. Balsamic vinegar becomes a glaze when it’s cooked down and reduced. It’s sweeter and has the consistency of honey. Balsamic Glaze is untested but it may be high FODMAP because it is a concentrate.

Want to substitute balsamic vinegar but worried about FODMAPs? Here’s a list of low FODMAP vinegars!

The next ingredient in this low FODMAP Italian dressing is no other than olive oil.

Use Good Quality Olive Oil

Oil contains no FODMAPs so you can use whatever oil you like for this recipe but a good quality oil is recommended here. There’s oil to cook with and oil that’s basically liquid gold. Good olive oil is used in salad dressings or drizzled on top of pasta. 

Great olive oil is light, smooth, fresh and has citrus afternotes. We recommend using ‘extra-virgin’. It’s the highest quality title given to unrefined olive oil. Here’s a list of some pretty fantastic extra virgin olive oil’s you can get in the states:

You probably don’t wanna go through the trouble of buying large amounts of these ingredients if they aren’t pantry staples in your kitchen. Or maybe you don’t wanna make your own salad dressing. The next part of this post is just for you!

Where To Buy Low FODMAP Salad Dressings

There are a lot of low FODMAP salad dressing options on supermarket shelves, some tested and others not. Sometimes you just want to get a bottle of store bought low FODMAP salad dressing and call it a day. We’ve got a list of certified and non-certified low FODMAP salad dressing brands:


Fody Foods has a range of Low FODMAP Dressings that are FODMAP-friendly and can be found in Europe, Australia and the United States:


You can also buy low FODMAP salad dressing in store depending on where you live. We’ve heard that Live Free Foods has low FODMAP ranch, Italian, and caesar salad dressings in some grocery stores. 

If you’re at Whole Foods, grab a bottle of Annie’s Homegrown Organic Balsamic Vinaigrette and Honey Mustard Vinaigrette. Or swing by your local Walmart and scan the shelves for a bottle of Bitten Blueberry Basil Salad Dressing or Brianna’s Red Wine Vinaigrette.

There are plenty of low FODMAP options in supermarkets if you’re willing to read through the ingredient list. It may take some digging but it’s definitely possible. Here are some tips for you if you aren’t quite sure what to look out for.

Label Reading Tips For Salad Dressings

Don’t have certified low FODMAP items in your region? No problem. Here are some guidelines we use in stores when checking the ingredient label:

  1. Avoid dressings or sauces with vague spices. The food label should not contain any garlic or onion.
  2. Flavorings labeled ‘natural flavors’ may contain garlic and onion. Avoid these items or try them only if the ingredient is less than 2%. 
  3. Honey and agave syrup is alright and low FODMAP only if there is 7 grams or less of it in the sauce or dressing. 

That’s it from us, folks. Make your own low FODMAP Italian dressing or buy a bottle of low FODMAP dressing at your grocery store.

Looking for more easy low FODMAP salad dressings to make at home? Try these recipes:

Following the low FODMAP diet may seem a little boring at first but you can spice up your life with this low FODMAP Italian dressing and make this easy low FODMAP breakfast, lunch and dinner meal:

Italian Style Low FODMAP Quinoa Salad

Low FODMAP Italian Dressing

Salad dressing
By yummyble Serves: 1 cup of dressing
Total Time: 2 minutes or less

Make this easy low FODMAP Italian dressing recipe with as little as 3 ingredients and dress up any salad. It's quick, easy, and delicious. All you need is extra virgin olive oil, balsamic vinegar, and salt or sugar -depending on your preference.


  • 3/4 cup (188 ml) Extra virgin olive oil
  • 3 1/2 tbs (48 ml) balsamic vinegar
  • 1/2 tsp salt or 1 tsp sugar/maple syrup



Add all the ingredients into a jar and shake it for a minute until everything is combined.


Or add all the ingredients into a bowl and whisk everything until it's emulsified.


Serve with salad or our favorite Italian Style Low FODMAP Quinoa Salad

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