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Looking for a delicious low FODMAP Caesar salad dressing that supports your gut without compromising flavour? This gentle, creamy version is easy to make, kind to your digestion, and full of satisfying depth.
Why This Caesar Dressing Works for a Low FODMAP Diet
Choosing foods that support your gut doesn’t mean giving up on the dishes you love. This low FODMAP Caesar salad dressing is a simple way to bring back that creamy, tangy richness, without the typical triggers like garlic, raw onion, or cream.
With lactose-free Greek yoghurt as the base, you’ll get the luscious texture and slight tang that makes Caesar dressing so comforting. Anchovies provide an umami-rich foundation, while Dijon mustard and soy sauce offer savoury complexity. A touch of lemon brightens everything beautifully.
This version follows the latest Monash FODMAP updates (2025), making it suitable for those in the reintroduction phase or simply seeking a safer everyday option.
Ingredients (Serves 4)
- 120g lactose-free Greek yoghurt
- 25g finely grated Parmesan cheese
- 1 teaspoon Dijon mustard
- 1 tablespoon soy sauce (gluten-free if needed)
- 80g anchovy fillets in oil, drained
- Juice of half a lemon (about 1 tablespoon)
How to Make It
- Blend all ingredients in a food processor or with a stick blender until smooth and creamy.
- Taste and adjust; add a little more lemon juice if you like it brighter, or a splash of water if the texture feels too thick.
- Store in a sealed jar in the fridge for up to 3 days.
Serving Tips
- Toss with crisp romaine lettuce and grilled chicken for a classic Caesar salad.
- Use as a spread in wraps or sandwiches.
- Pair as a dip with roasted vegetables or gluten-free crackers.
Why It’s Low FODMAP Friendly
Each element has been carefully selected based on current FODMAP data:
- Lactose-free Greek yoghurt: gentle on digestion while adding creaminess and protein
- Parmesan cheese: a hard, aged cheese with very low lactose content
- Anchovies: naturally low FODMAP and rich in umami
- Dijon mustard, soy sauce, lemon juice: all low FODMAP in moderate amounts
This dressing fits beautifully into a calm, well-balanced way of eating that supports your gut and your enjoyment of food.
Reconnect With Nourishing Simplicity
Even a small change like a homemade salad dressing can help you feel more connected to your wellbeing. This recipe is a reminder that your meals can be simple, joyful, and nourishing, without compromise.
❓FAQs about this low FODMAP Caesar Salad Dressing Recipe
Can I make this vegan?
Not exactly, as anchovies and Parmesan are central to the flavour. A vegan twist might use capers, nutritional yeast, and tamari, but the taste will differ.
Is this gluten-free?
It can be. Just use a gluten-free soy sauce or tamari.
How long will it last in the fridge?
Up to 3 days, stored in an airtight container.
