Low FODMAP Maple Mustard Sauce

Ingredients

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Servings:

(1.5 tablespoons per serve)

Maple Mustard Sauce

60   mayonnaise*
3.5   dijon mustard*
3   pure maple syrup*
1   white vinegar
1   black pepper*
0.0625   cayenne pepper (small pinch)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Mustard Maple Sauce

COOKS IN 5 MIN SERVES 8 (1.5 tablespoons per serve)
BY ALANA SCOTT REVIEWED BY Joanna Baker (APD)
FEATURED IN Condiments, Vegetarian Options

If you are missing your condiments then this sauce is perfect for you! It is essentially an AMAZING low FODMAP substitution for honey mustard sauce and it goes fantastically with pan fried chicken or steak. You can also lather it on beef burgers (my flatmates' favourite use for the sauce) or use it to dress up a simple salad. The possibilities are endless.... 

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 53
Fat 2.3g
Saturates 0.2g
Protein 1.6g
Carbs 7.3g
Sugars 4.7g
Fibre 0g
Salt 0.3g
Iron 0mg
Calcium 8.9mg
Calories 53
Fat 2.3g
Saturates 0.2g
Protein 1.6g
Carbs 7.3g
Sugars 4.7g
Fibre 0g
Salt 0.3g
Iron 0mg
Calcium 8.9mg
Calories 53
Fat 2.3g
Saturates 0.2g
Protein 1.6g
Carbs 7.3g
Sugars 4.7g
Fibre 0g
Salt 0.3g
Iron 0mg
Calcium 8.9mg
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  1. Place the ingredients in a small bowl and blend until smooth. Taste and adjust the maple syrup or dijon mustard if needed. Store in a clean glass jar in the fridge.

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Check your mustard does not contain onion or garlic powder.

Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular).

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips