This homemade Low FODMAP Balsamic Vinaigrette (Balsamic Salad Dressing) is a simple low FODMAP salad dressing that comes together in less than 3 minutes and calls for pantry staple ingredients. It's also Keto, low carb, gluten-free, and dairy-free with options for Paleo and Whole30.
Is balsamic vinegar low FODMAP?
As of the date of this posting, Monash University's Low FODMAP Diet App lists balsamic vinegar as containing the FODMAP fructose and low FODMAP in quantities of up to 1 tablespoon or 21 grams per serving. Higher quantity servings of 2 tablespoons (42 grams) or greater per serving contain too much fructose and may result in IBS symptoms.
This recipe calls for 3 tablespoons across four, 2-tablespoon servings, which comes to about ¾ of a tablespoon per serving. Those who malabsorb the FODMAP fructose should be mindful when consuming other foods containing fructose to avoid FODMAP stacking. I find that 1 tablespoon of this salad dressing tends to be more than enough for a serving. As the cliché goes - a little bit goes a long way!
Many other types of vinegar have been tested by Monash University and can be consumed in larger quantities - it's just balsamic vinegar that has the upper limit for FODMAPs but is okay in restricted quantities.
Low Carb, Keto, Gluten-free, and Dairy-free with Paleo and Whole30 Options
In addition to being low FODMAP, this balsamic vinaigrette is also Keto, low carb, gluten-free and dairy-free. To make it Paleo and Whole30 compliant, use a compliant sweetener or leave the sweetener out entirely. If eating Paleo, I suggest maple syrup to taste, starting with ¼ teaspoon, tasting, and working your way up from there. If doing a Whole30, I suggest using 1 tablespoon of coconut aminos instead of the liquid stevia.
So simple! The equipment I use to make this Low FODMAP Balsamic Vinaigrette includes:
- Small glass jar with a lid or a squeeze bottle with a cap. Although pictured otherwise, I prefer to use a squeeze bottle for this particular salad dressing as it can get messy pouring it from the jar. If you make homemade low FODMAP condiments as much as I do, the squeeze bottles come in handy.
- Measuring cups and spoons
Low FODMAP Balsamic Salad Dressing: Ingredients & Success Tips
To make this recipe, gather the following ingredients:
- Extra virgin olive oil
- Garlic-infused olive oil
- Balsamic vinegar - a better quality vinegar tends to work best
- Dijon mustard
- Liquid stevia (optional) - as mentioned, you can use a sweetener compliant with your dietary restrictions or omit entirely if you prefer not to use liquid stevia. Suggestions are in the recipe card below.
Add the ingredients to a small glass jar or squeeze bottle (preferred for this particular dressing).
Secure the lid or bottle cap and shake vigorously until well combined.
Serve on your favorite low FODMAP salads.
That's it! It really is that simple.
Store this low FODMAP balsamic vinaigrette in an air-tight container at room temperature for 3-4 days or in the refrigerator for up to 2 weeks. It keeps best at room temperature, but it will only stay good for a short time. To keep it longer, I store it in the refrigerator, but it congeals in the cold over time. To rectify this, I stick the dressing in the microwave for 5-10 seconds - just long enough so the olive oil loosens up - and shake to recombine.
Easy Low FODMAP Balsamic Vinaigrette
- ¼ cup extra virgin olive oil
- 2 tablespoons garlic-infused olive oil
- 3 tablespoons balsamic vinegar*
- 2 teaspoons Dijon mustard
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- ⅛ teaspoon liquid stevia, (optional)*
- Add all ingredients to a small glass jar or squeeze bottle (preferred for this dressing).
- Secure lid and shake vigorously until well combined.
- Taste and adjust seasonings and sweetener (if using) as desired.
- Serve on your favorite salads. Store in an airtight container in the refrigerator for up to 2 weeks.* Shake to combine before reserving.
- Servings: makes about ½ cup total or four, 2-tablespoon servings. I typically find just 1 tablespoon sufficient for a serving.
- Balsamic vinegar: Monash University’s Low FODMAP Diet App lists balsamic vinegar as containing the FODMAP fructose and is low FODMAP in quantities of up to 1 tablespoon or 21 grams per serving. See "Is balsamic vinegar low FODMAP?" section above for more detailed FODMAP info.
- Liquid stevia: I find this dressing tastes best with a tiny bit of sweetener added. I use liquid stevia as it is low FODMAP and low carb/Keto, but you could use pure maple syrup if eating Paleo to taste (I’d start with ¼ teaspoon, taste, and add more if needed), 1 tablespoon coconut aminos if eating Whole30, or your low FODMAP sweetener of choice to taste.
- Storage: This vinaigrette keeps best when stored at room temperature, but it should only be kept 3-4 days. I keep mine in the refrigerator for up to 2 weeks, but it congeals in the colder temperature. If that happens, I stick it in the microwave for 5-10 seconds to liquify and shake to combine.
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