Say hello to this easy homemade low FODMAP Caesar Dressing! This 5-minute, IBS-friendly low FODMAP Caesar salad dressing is great to drizzle on low FODMAP Caesar salads (obviously), vegetables, wraps, and more. In addition to being low FODMAP, this Caesar dressing is also dairy-free, keto, low carb, Paleo and Whole30 compliant.
Summer of Many Caesar Salads
As I have been eating both low FODMAP and Keto since April, if I want to eat out at restaurants, some of the only items on a restaurant menu that might work for me are typically salads. Most restaurants serve a classic Caesar salad, sometimes with an option to add chicken or other proteins. Although the Caesar dressing served at restaurants is not low FODMAP and I have to hold the croutons as they are not Keto, Caesar salads typically work well for me, both from an IBS and a blood sugar perspective. However, they may not work for everyone with these health issues.
Because of this, I cannot tell you how many Caesar salads I have consumed since April. What I can say is while we were travelling, there were days I had Caesar salads for BOTH lunch AND dinner. Good thing I really enjoy Caesar salads and especially Caesar salad dressing!
Low FODMAP Salad Dressing
While my all-time favorite low FODMAP salad dressing is my homemade low FODMAP ranch dressing, this low FODMAP Caesar dressing has become a close second. I decided to create this low FODMAP Caesar dressing in the same vein as my ranch recipe - dairy-free, Keto, low carb, Paleo, and Whole30 compliant and super delicious. This low FODMAP Caesar salad dressing recipe is EVEN EASIER than the ranch recipe as there are no herbs or scallions to chop up. Just whisk some stuff in a bowl, squeeze a lemon, and POOF - you're done.
While I exaggerate a little, there's really not a whole lot to it. So little, in fact, that I wish I would have created this low FODMAP Caesar dressing recipe years ago.
Low FODMAP Caesar Salad with Low FODMAP Croutons: Up Next on Good Noms, Honey!
I developed this low FODMAP Caesar dressing recipe for my Low FODMAP Shrimp Caesar Salad recipe with low FODMAP croutons! Low FODMAP CROUTONS?! you say? Yes, I did say low FODMAP croutons, and they are super easy to prepare as well as Keto, low carb, Paleo and Whole30 as well as GRAIN-FREE. You will never believe what they are and how incredible they taste!
Necessary Equipment
Nothing fancy required! The equipment I use to make this easy Low FODMAP Caesar Dressing includes:
- Small mixing bowl
- Whisk
- Measuring cups and spoons
- Citrus juicer
Low FODMAP Caesar Dressing: Ingredients, FODMAP Information & Success Tips
To make this low FODMAP Caesar salad dressing recipe, I add the following ingredients to a small mixing bowl. Alternatively, if you are making this dressing to put on Caesar salad and plan on eating it all right away, you can make it in the bottom of the bowl in which you plan on mixing your salad. This is how Caesar dressing is traditionally made. However, as we typically have leftovers when I make Caesar salad, I typically keep all of the components separate.
Dairy-Free Mayonnaise
Traditionally, Caesar salad dressing is made with egg. I make the process easier by using dairy-free avocado oil mayo, which also adds incredible creaminess to the dressing. If you have a mayo you prefer, feel free to use that to your own personal taste. I use Chosen Foods avocado oil mayo, which contains egg. If you need your Caesar dressing to be egg-free, you will need to use a different mayo.
Although avocados are high in FODMAPs, avocado oil is FODMAP-free as FODMAPS are not oil-soluble. Chosen Foods' avocado oil mayo hasn't been tested for FODMAPs, but as its label does not list any high FODMAP ingredients, one can generally assume that it is low FODMAP.
Lemon juice, freshly squeezed
To add acidity to the dressing, I use juice from a freshly-squeezed lemon. Monash University's Low FODMAP Diet App lists lemon juice as low FODMAP in quantities of up to ½ cup or 125 grams per serving. We're adding only 2 tablespoons across 4 servings.
Anchovy Paste
To the displeasure of some, anchovies are a traditional ingredient in Caesar dressing. I feel the anchovies blend in well to the rest of the dressing and don't make it taste fishy. To make things easier and eliminate the handling of fish, I use anchovy paste in this recipe. While it hasn't been tested for FODMAPs, the anchovy paste I use only lists anchovies, olive oil, and sea salt as ingredients, all of which are generally believed to be low FODMAP ingredients. Be sure to check the label on the anchovy paste you use to ensure no high FODMAP ingredients have been added.
Where can I find anchovy paste?
Locally, I found that anchovy paste is not available at every grocery store. When grocery stores do carry it, it is typically found in the condiments aisle or refrigerated seafood section. I found Laurena Anchovy Paste in a tube locally (in BC) at Real Canadian Superstore, and it was in the refrigerated seafood section as this particular one requires refrigeration.
Other brands of anchovy paste can also be purchased on Amazon. I have personally not tried any of these brands.
Dijon Mustard
To add spice and acidity to the dressing, I add a small amount of Dijon mustard. According to Monash University's Low FODMAP Diet App, Dijon mustard is low FODMAP in quantities of up to 1 tablespoon per serving. We're only adding 1 teaspoon across 4 servings.
Coconut Aminos
Coconut aminos is a Paleo compliant substitute for soy sauce. I use it frequently in my recipes as a substitute for soy sauce or Worcestershire sauce. FODMAP Friendly lists coconut amino sauce as low FODMAP on their website in quantities of up to 5 grams per serving. We're only using about 5 grams across 4 servings.
If you don't want to use coconut aminos and don't need to eat Paleo or Whole30, you can use Worcestershire sauce, tamari sauce, or soy sauce (if not needing gluten-free) instead, all of which are low FODMAP in small quantities.
Once these ingredients are added, I whisk them together until combined.
Garlic-Infused Olive Oil
Then, to add garlicy flavor without the FODMAPs, I slowly drizzle in garlic-infused olive oil while whisking constantly until all of the garlic oil is added and combined.
Seasonings
After the oil has been added, I first taste the dressing before adding the seasonings. Anchovy paste adds a significant amount of salt to the dressing already, and that amount may vary by brand. If I think it needs more salt, I typically add ¼ teaspoon of salt and pepper.
Nutritional Yeast (Optional)
Then, to add cheesy flavor without cheese, I add ¼ teaspoon of nutritional yeast to the dressing and whisk to combine.
I love using nutritional yeast as a cheese substitute and use it in many of my Low FODMAP recipes, including:
- Italian Dressing
- Quiche with Hash Brown Crust
- Instant Pot Chicken Fettuccine Alfredo
- Instant Pot Spaghetti & Meatballs
It's also great to sprinkle on popcorn (if you eat popcorn, that is). If you prefer not to use nutritional yeast and don't require this dressing to be dairy-free, you can always add parmesan cheese instead, to taste.
I whisk the seasonings and nutritional yeast into the dressing.
How can I use this Low FODMAP Caesar Dressing?
You can use this low FODMAP Caesar salad dressing in the following ways:
- Shocker - on Caesar salads, like my Low FODMAP Shrimp Caesar Salad with Low FODMAP Croutons
- On (or as a dip for) raw or roasted veggies
- In sandwiches or wraps
- ... and more!
Easy Low FODMAP Caesar Dressing (Dairy-Free, Keto, Paleo, Whole30)
- Total Time: 5 minutes
- Yield: 4 1x
Description
This 5-minute, IBS-friendly low FODMAP Caesar salad dressing is so easy to make and great to drizzle on low FODMAP Caesar salads, raw or roasted vegetables, wraps, and more. Low FODMAP, dairy-free, keto, low carb, Paleo and Whole30 compliant.
Ingredients
- ⅓ cup avocado oil mayo (or your preferred mayo)
- 2 tablespoons lemon juice, freshly-squeezed
- 1 teaspoon anchovy paste
- 1 teaspoon Dijon mustard
- 1 teaspoon coconut aminos (or Worcestershire sauce if not eating Paleo/Whole30, see note)
- 3 tablespoons garlic-infused olive oil
- ¼ teaspoon salt (or to taste, see note)
- ¼ teaspoon ground black pepper
- ¼ teaspoon nutritional yeast (optional, see note)
Instructions
- In a small bowl**, add mayo, anchovy paste, Dijon mustard, coconut aminos, and lemon juice and whisk to combine.
- Whisking constantly, slowly drizzle garlic oil into the bowl.
- Taste and add salt (if needed), pepper, and nutritional yeast (if using) and whisk to combine. Taste again and adjust seasonings as desired.
- Serve on your favorite low FODMAP Caesar salad recipes, like my Low FODMAP Shrimp Caesar Salad with Pork Rind Croutons, on raw or roasted veggies, on wraps, and more.
- Store in an air-tight container in the refrigerator for up to 10 days. Stir before reserving.
Notes
- See post above for detailed FODMAP information on each ingredient.
- *Anchovy paste doesn't make the dressing taste fishy, nor do you have to handle any fish as you are using the easy-to-use paste, which can be found in many grocery stores in the condiments or refrigerated seafood section as well as on Amazon.
- **If you’re not anticipating leftovers and plan to eat your salad right away, Caesar dressing is traditionally made in the bottom of the salad bowl prior to the salad ingredients being added. If you aren’t eating it right away or don’t plan to eat it all in one sitting, it’s best to make in in a separate bowl so your salad ingredients don’t become mushy.
- Coconut aminos – you can also use tamari or soy sauce if not eating Paleo/Whole30 – use tamari for gluten-free.
- Salt – the anchovy paste will bring saltiness to the dressing, so taste before adding salt to see if it needs more to your taste.
- Nutritional yeast – if you prefer not to purchase this ingredient and don’t need dairy-free, you can also add finely shredded parmesan cheese to taste for some cheesiness.
- One batch makes enough dressing for one 4-serving Caesar salad.
- While the low FODMAP Caesar dressing is dairy-free, Paleo, and Whole30 compliant, the cheese used in the salad in these photos is not dairy-free, Paleo or Whole30 compliant.
- Prep Time: 5 minutes
- Category: Condiments & Seasoning Mixes
- Method: By-hand
- Cuisine: American
Keywords: low fodmap caesar dressing, low fodmap caesar salad dressing, low fodmap salad dressing, low fodmap condiments, low fodmap keto, low fodmap low carb, paleo, whole30, dairy-free
Leave a Reply