This 10-minute Low FODMAP Italian Dressing is sure to become a go-to low FODMAP salad dressing! Herbaceous, tangy, earthy, and bright, this homemade dressing is easy to make using my low FODMAP Italian Seasoning recipe and also makes a delicious low FODMAP marinade for chicken, pork, or fish. In addition to being low FODMAP, this salad dressing also dairy-free, low carb, Keto, Paleo, Whole30, and vegan.
A Low FODMAP Salad Dressing & Meat Marinade
My all-time favorite salad dressing is my Low FODMAP Ranch Dressing; however, I really enjoy the earthy, zesty flavors of this low FODMAP Italian Dressing. I really love to use this Italian Dressing as a low FODMAP chicken marinade like in my Low FODMAP Italian-Marinated Grilled Chicken Thighs recipe. The earthiness of this Low FODMAP Italian Dressing combined with the tanginess and touch of sweetness is the perfect combination of flavor notes for a meat marinade.
To immersion blend or not to immersion blend?
As you will see in the recipe card below, I list two different methods for making this low FODMAP Italian dressing: with or without an immersion blender. I've seen homemade Italian dressing recipes made both ways, and both are delicious. It really depends on the equipment you have (or want to use) and your preferences for this particular salad dressing.
I much prefer to blend my low FODMAP Italian dressing as it emulsifies, thereby combining the oil and vinegar. If you don't blend it, the oil and vinegar will remain largely separated. However, I like to leave some of the herbs whole, so I leave half of the Italian Seasoning out until I've blended the rest and then mix in the remaining herbs. You may prefer to blend the entire thing and have no whole herbs. The flavor is still there but is more understated.
If you don't have an immersion blender, you can always just put all of the ingredients into a jar and shake it vigorously until blended. The oil and vinegar will separate but that is typical of this type of dressing.
The equipment I use to make this Low FODMAP Italian Dressing includes:
- A pint sized jar, wide mouthed if using an immersion blender
- Immersion blender (optional, see discussion above)
- Measuring cups and spoons
Low FODMAP Italian Dressing: Ingredients & Success Tips
To make this low FODMAP Italian Dressing, I add the following ingredients to a jar:
- Garlic-infused olive oil - adds garlicy flavor without the FODMAPs!
- Extra virgin olive oil
- White wine vinegar - red wine vinegar can also be used; however, I much prefer the taste of white wine vinegar in this dressing.
- Lemon juice, freshly squeezed
- Low FODMAP Italian Seasoning - I use and love my own homemade blend.. You can find versions that contain only low FODMAP ingredients at some stores (check your labels). I only add and blend half of the seasoning with the blender and add the rest after blending.
- Sea salt and freshly ground black pepper
- Red pepper flakes - while low FODMAP, red pepper flakes can still cause issues for some people with IBS. If this is you (or if you don't like spice), feel free to omit.
- Nutritional yeast (optional) - adds some cheesy flavor to the dressing without the usual parmesan. Optional if you don't want to buy an entire bag for ¼ teaspoon, but it does come in handy for certain dishes that call for cheesy flavor. It also goes great on popcorn.
- Liquid stevia or honey, or your preferred sweetener to taste (optional) - sweetener is optional and should be omitted for Whole30 but adds another dimension of flavor to the dressing that I find tasty. If eating Keto or low carb, I use a small amount of liquid stevia. Liquid stevia is generally believed to be low FODMAP as powdered stevia, according to Monash University's low FODMAP Diet App, is low FODMAP in quantities of up to 2 teaspoons or 5 grams per serving. We're only using ¼ teaspoon across 5 servings. If eating Paleo, I use honey, which is low FODMAP in servings of up to 1 teaspoon or 7 grams per serving. We're only using ½ teaspoon. If you prefer a different sweetener, feel free to use it to your own personal taste. Quantities will vary based on the sweetener you end up using, your own taste, etc.
I blend all but 1 teaspoon of the Italian seasoning together until blended, about 20-30 seconds. Then, I add the remaining seasoning, close the lid to the jar, and shake vigorously until the seasoning is blended. I shake the jar again directly prior to pouring the dressing as the herbs tend to settle to the bottom. Alternatively, you can blend all of the herbs into the dressing.
No Blender Method
If you don't have an immersion blender, you can simply add all of the ingredients to a jar, close the lid, and shake vigorously until blended. The dressing won't be as cohesive as it is blended with a blender, but it will still taste great.
This low FODMAP Italian Dressing can be stored in an airtight container in the refrigerator for 3-4 weeks. However, the olive oil tends to solidify in the fridge but will liquefy once brought to room temperature. Simply stir the dressing and it will quickly return to normal. Shake the jar prior to reserving.
What can I use this Low FODMAP Italian Dressing for?
Use this low FODMAP Italian Dressing as a dressing on your favorite low FODMAP salads. Or, it can be used as a low FODMAP marinade for pork, fish, or chicken, such as in my Low FODMAP Italian-Marinated Chicken Thighs.
Low FODMAP Italian Dressing (Keto, Paleo, Whole30)
- ¼ cup garlic-infused olive oil
- 3 tablespoons extra virgin olive oil
- 3 tablespoons white wine vinegar
- 1 tablespoon lemon juice, freshly squeezed
- 2 teaspoons Low FODMAP Italian Seasoning, homemade or store-bought, divided*
- 1 teaspoon sea salt
- ¼ teaspoon black pepper, freshly ground
- ¼ teaspoon red pepper flakes*
- ¼ teaspoon nutritional yeast, optional
- ¼ teaspoon liquid stevia or ½ teaspoon honey, or your preferred sweetener to taste (optional, see notes)*
- Immersion blender method (preferred): add all ingredients except for 1 teaspoon of the Italian Seasoning to a wide mouthed jar. Using an immersion blender, blend on low for 20-30 seconds or until blended. Add remaining 1 teaspoon of Italian seasoning. Add lid to the jar, tighten, and shake vigorously to further blend the seasoning into the dressing. Taste and adjust seasonings, vinegar, lemon juice, and sweetener (if using) as desired. Shake again directly prior to pouring on salad or using as a meat marinade like for my Low FODMAP Italian-Marinated Grilled Chicken Thighs. Alternatively, if you prefer not to keep the herbs whole, you can blend all the seasoning with the dressing.
- No-blender method: add all ingredients to a jar. Screw lid onto the jar and shake vigorously until blended. Taste and adjust seasonings, vinegar, lemon juice, and sweetener (if using) as desired. Shake again prior to pouring on salad or marinating meat.
- Storage: Store in an airtight container in the refrigerator for 3-4 weeks. The olive oil may solidify in the fridge but should liquefy once brought to room temperature. Shake well before reserving.
- Servings: Makes about five, 2-tablespoon servings or 1.25 cups total.
- Italian seasoning: I divide the herbs as I like some of the herbs to remain in whole but not all of them. If you don’t want the flavor of whole herbs, you can blend the entire 2 teaspoons into the dressing. The blender will make them small but the flavor is still there.
- Red pepper flakes: while low FODMAP in small quantities, red pepper flakes can still cause stomach distress for some people with IBS. Feel free to omit.
- Stevia: sweetener is optional but brings some great flavor balance to the dressing. Omit for Whole30; use liquid stevia for low carb and Keto; use honey for Paleo or use your preferred sweetener to taste. According to Monash university’s low FODMAP Diet App, Stevia powder is low FODMAP in single servings of up to 2 teaspoons or 5 grams (liquid stevia is generally assumed to be low FODMAP); honey is low FODMAP in small servings of 1 teaspoon or 7 grams.