Oh my friends, the low FODMAP diet does not mean you have to endure boring meals! There are so many ways to tasty up your meals and mayonnaise is one of our secret ingredients. Mayonnaise is a super versatile base ingredient that you can mix with other flavours to create magical sauces.
In this article, I’m going to teach you six magical flavour combos using mayonnaise that you can use to tasty up your meals.
Does the type of mayonnaise matter on the low FODMAP diet?
Whether you prefer regular mayonnaise or low fat mayonnaise doesn’t matter from a FODMAP perspective, as both can be enjoyed in the first phase of the low FODMAP diet. Just make sure you check the label and avoid brands that contain onion or garlic.
6 Magical Mayonnaise Combos
1. Zesty Lemon Mayo
If you’re looking for a way to brighten up your dishes, zesty lemon mayo is a tasty option. Lemon is super low FODMAP and when combined with mayonnaise, it creates a refreshing, tangy sauce that can elevate everything from roasted vegetables to grilled fish.
How to make it (2 serves):
4 tbsp mayonnaise
1 tsp lemon zest
1 tbsp fresh lemon juice
Season with black pepper
Directions: Mix and enjoy!
How to Use It:
- Drizzle over grilled salmon or chicken breast.
- Toss with steamed or roasted vegetables like zucchini, carrots, or capsicum/bell peppers.
- Use as a dip for low FODMAP crackers or vegetable sticks like cucumber and capsicum/bell peppers.
2. Pesto Mayo
Pesto mayo combines the creamy goodness of mayo with the vibrant, herby flavour of pesto. As long as you opt for a pesto made with low FODMAP ingredients (see our recipe below), you can enjoy this delicious combo without setting off your gut.
Low FODMAP Pesto Recipe
1 cup fresh basil (tightly packed)
½ cup pepitas/pumpkin seeds
2 tbsp garlic infused oil
6 tbsp olive oil (or other neutral tasting liquid vegetable oil)
2 tbsp lemon juice
¼ tsp black pepper
½ tsp salt
Directions
Place the basil, pepitas/pumpkin seeds, garlic infused oil, olive oil, lemon juice into a blender or food processor. Season with salt and pepper.
Blend until smooth. If the mixture is too dry then add another drizzle of olive oil and blend again.
Pop in a glass jar and pour a small amount of olive oil on top (this will help stop the basil pesto from discolouring). Store in the fridge for up to 2 weeks or pop into the freezer. Enjoy 1 – 2 tbsp per serve.
How to make pesto mayo (2-3 serves):
4 tbsp mayonnaise
1 – 2 tbsp low FODMAP pesto (add to taste preference)
Directions: Mix and enjoy.
How to Use It:
- Spread on a sandwich with chicken/turkey, lettuce, and cucumber.
- Add a dollop to a gluten-free pasta salad.
- Pair with grilled fish/chicken or roasted vegetables for an extra burst of flavour.
- Put on your favourite low FODMAP crackers with a few slices of cucumber.
3. Bang Bang Mayo
Did you know that according to Monash University, sweet chilli sauce has a low FODMAP serving size even if it contains garlic? This is a game changer when it comes to low FODMAP flavour. We love mixing sweet chilli with mayo, lime juice and maple syrup to create a delicious bang bang sauce.
How to make it (4-6 serves):
¾ cup mayonnaise
2 tbsp sweet chilli sauce (add more to taste)
1 tbsp maple syrup
1 tbsp fresh lime juice
Few grinds of black pepper
Directions: Mix and enjoy.
How to Use It:
- Add to grilled shrimp or chicken for a flavour-packed marinade or topping.
- Use as a dipping sauce for rice paper rolls or low FODMAP spring rolls.
- Drizzle it over a roast vegetables
- Spread on a low FODMAP wrap for a zesty sandwich filling.
4. Tartare Sauce
The combination of creamy mayonnaise, tangy gherkins, and a little mustard and lemon makes tartare sauce a flavourful choice for seafood lovers. This classic sauce is fantastic with seafood and also goes great with chicken. It’s also super easy to make a low FODMAP version without garlic at home.
How to make it (4 serves):
4 tbsp baby gherkins or cornichons (chopped in small pieces)
½ cup mayonnaise
1 tsp dried dill
3 tsp lemon juice
½ tsp dijon mustard
Season with white sugar (good pinch as needed)
Season with black pepper
How to Use It:
- Pair with pan-fried fish or chicken
- Use as a dip for crunchy potato fries
- Spread on a toasted low FODMAP or gluten free bread for a seafood sandwich.
5. Maple Mustard Dressing
For those who love a sweet-and-savory combo, Maple Mustard Dressing is our ‘go-to’ option. This is the low FODMAP version of honey mustard dressing and it is so versatile – it goes with salads, roast veggies, greens salads and a variety of different protein options.
How to make it (2 serves):
3 tbsp mayonnaise
1 tbsp dijon mustard
1 tsp pure maple syrup (add more to taste)
Few grinds of black pepper
How to Use It:
- Toss into a salad with fresh greens, grilled chicken, and a sprinkle of low FODMAP cheese.
- Drizzle over roasted root vegetables like carrots, parsnips, potatoes or small servings of sweet potatoes.
- Serve with roasted or barbecued chicken, pork, steak or firm tofu or salmon.
- Mix through cooked gluten-free pasta or quinoa
6. Secret Sauce
There is something about secret sauce that’s just a little bit addictive. It’s tangy and sweet and savoury all at the same time. It’s the perfect mayo-based sauce to smother on smash burgers or tacos, drizzle over fries or enjoy with our Big Mac Casserole.
How to make (4-6 serves):
½ cup mayonnaise
1 tbsp apple cider vinegar
1 tbsp baby gherkins or cornichons (finely chopped + plus an equal amount of the brine)
1 tbsp tomato sauce (this is a low FODMAP amount per serving)
1 tsp dried chives
½ tsp paprika
1/4 tsp yellow mustard powder
1/4 tsp garlic infused oil
Few grinds of salt & pepper
How to Use It:
- Spread on a burger (use a gluten-free bun and a low FODMAP patty, of course).
- Drizzle over crispy potato fries
- Or enjoy in our Low FODMAP Big Mac Casserole
Final Thoughts
Our magical mayonnaise combos are an easy and delicious way to boost the flavour of your low FODMAP meals. Which option are you going to try first?
P.S All of the recipes that shown in the images are available in our Low FODMAP Recipe Club. Instantly access over 1000+ yummy low FODMAP recipes.
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