The Best Low FODMAP Creamy Ranch Dressing
Ingredients
MAKE GLUTEN FREEMakes 10 servings (batch = 1 1/4 cups - 2 tbsp per serve)
RANCH DRESSING
110
mayonnaise*
118
sour cream
60
low FODMAP milk*
2
fresh chives (finely minced)
2
fresh parsley (finely chopped)
1
dried dill*
1
worcestershire sauce*
1.5
white vinegar
0.75
garlic infused oil (add more to taste)*
0.25
salt
0.25
black pepper (freshly ground, add more to taste)*
The Best Low FODMAP Creamy Ranch Dressing
Say hello to good old low FODMAP ranch dressing. It’s creamy, feels like home and is just embarrassingly good on way too many things! And with a couple of simple swaps you can even make it low FODMAP.
Before we go any further I just want to let you know that according to Monash University sour cream is low lactose in small 2 tablespoon serves. That means you can enjoy 2 to 3 tablespoons of this dressing without having to worry about FODMAPs.
-
Gluten Free -
Low FODMAP -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 10 (batch = 1 1/4 cups - 2 tbsp per serve)
RANCH DRESSING
110
mayonnaise*
118
sour cream
60
low FODMAP milk*
2
fresh chives (finely minced)
2
fresh parsley (finely chopped)
1
dried dill*
1
worcestershire sauce*
1.5
white vinegar
0.75
garlic infused oil (add more to taste)*
0.25
salt
0.25
black pepper (freshly ground, add more to taste)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
50
Fat
4.2g
Saturates
1.2g
Protein
0.6g
Carbs
2.7g
Sugars
0.8g
Fibre
0.1g
Salt
0.2g
Iron
0.2mg
Calcium
29.9mg
Calories
48
Fat
4.2g
Saturates
1.2g
Protein
0.6g
Carbs
2.2g
Sugars
0.5g
Fibre
0.1g
Salt
0.2g
Iron
0.2mg
Calcium
33.9mg
Calories
50
Fat
4.2g
Saturates
1.2g
Protein
0.6g
Carbs
2.7g
Sugars
0.8g
Fibre
0.1g
Salt
0.2g
Iron
0.2mg
Calcium
30mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Finely mince the fresh chives and finely chop the parsley.
- Pop all of the ingredients into a clean bowl or jar and mix well. Taste and add more chives, vinegar/lemon juice, garlic infused oil and black pepper as needed.
- For better flavour, chill in the fridge for 1 - 2 hours before serving.
- This recipe will keep in the fridge for up to 1 week.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Monash University has tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels. If you are vegan then choose a Worcestershire sauce that does not contain animal products.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
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
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Geraldine Van Oord (APD)
Geraldine Van Oord is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her p... Read More
