Recipes | Dressings, Dips & Spreads

Low FODMAP Blue Cheese Dip & Dressing


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Easy Low FODMAP Blue Cheese Dip & Dressing

We all need a great blue cheese dip, whether we are following the low FODMAP diet or not. This Low FODMAP Blue Cheese Dip & Dressing is rich, creamy, filled with blue cheese and is versatile, hence its name.

You can use it to dip raw veggies or pretzels or drizzle it over a nice big wedge of crunchy lettuce.

Please do take a look at our article, Is Cheese Low FODMAP?, which will teach you how to tell if any cheese is low FODMAP!

low FODMAP blue cheese dip and dressing in a clear glass bowl

Is Blue Cheese Gluten-Free?

Great question! Some blue cheeses are made by being inoculated with spores that are grown on gluten-containing foodstuffs such as wheat, barley or rye.

Whether these cheeses are suitable for those with celiac disease or those with gluten intolerance makes for a lively debate.

According to the National Celiac Association,

” Past testing of blue cheese containing mold spores grown on gluten-containing materials has been done by the Canadian Celiac Association. Results were < 5 ppm gluten.

However, more recent testing shows that it is possible that barley enzymes may sometimes contain enough barley protein to be a problem for individuals with celiac disease.”

Some blue cheese is distinctly labeled as gluten-free and you could seek out those for extra insurance. Cheese making approaches can change, so always check with manufacturers for up-to-date information on their products. And work with your registered dietitian as well.

For more info: read “Gluten-free labeling: Are Growth Media Containing Wheat, Barley, and Rye Falling Through the Cracks?

Try this blue cheese dressing drizzled over our Low FODMAP Buffalo Chicken Fries.

And since you are a cheese lover, be sure to see our round-up of our most beloved, cheesy recipes.

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low FODMAP blue cheese dip and dressing in a clear glass bowl
4.67 from 3 votes

Low FODMAP Blue Cheese Dip & Dressing

This might just be the best blue cheese dressing you have EVER eaten!

Low FODMAP Serving Size Info: Makes about 1 ½ cups (360 ml); 6 servings; serving size ¼ cup (60 ml)

Makes: 6 servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson


  • 1/3 cup (82 g) lactose-free sour cream, such as Green Valley Creamery
  • 1/3 cup (80 g) lactose-free yogurt, such as Green Valley Creamery
  • 1/4 cup (55 g) mayonnaise
  • 6- ounces (170 g) blue cheese, crumbled; use gluten-free if desired
  • 2 tablespoons freshly squeezed lemon juice or apple cider vinegar
  • Kosher salt
  • Freshly ground black pepper


  1. Simply gently whisk together the sour cream, yogurt, mayonnaise and lemon juice (or vinegar) in a small bowl. Stir in the blue cheese and season to taste with salt (if needed) and pepper. The dip/dressing is ready to serve, or it may be refrigerated in an airtight container for up to 2 days.

  2. This makes a fairly thick dip. If you want it a little thinner for a salad dressing, you can whisk in a few drops of water or lactose-free milk until the desired consistency is reached.



  • You will notice that I am always asking for "freshly ground black pepper" - and I mean it! If you use pre-ground black pepper that comes in a tin or jar, you are missing out! Especially in a recipe like this, which is fairly simple, where the seasoning is very important. Freshly ground black pepper will bring a depth and vibrancy that is missing from pre-ground.
Course: Appetizer, Salad, Snack
Cuisine: American


Calories: 196kcal | Carbohydrates: 2g | Protein: 7g | Fat: 18g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 63mg | Sugar: 2g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.