Super-Simple Low FODMAP Poppy Seed Dressing
I grew up eating very tart vinaigrettes, usually made with red wine vinegar. My go-to nowadays is usually based on balsamic.
But every now and then you want something a little different. A bit of sweetness is welcomed in certain dishes and poppy seed dressing is an American classic.
Here is our version – a Low FODMAP Poppy Seed Dressing.
Origin of Poppy Seed Dressing
Texas cookbook author Helen Corbitt popularized this dressing in the 1950s. The original used quite a lot of sugar (our amount of sweetener is reduced). To her 2 cups (480 ml) of oil she called for 1 ½ cups (297 g) of sugar!
Helen also called for dry mustard, which not everyone has in their pantry, but I found that Dijon mustard works very well.
Helen also used “onion juice” in her original recipe, which we would not use due to the high FODMAP content. I have made this dressing with very finely chopped scallion greens and without and I like it both ways.
The images are without. If you use the scallions the dressing will have small green flecks.
Try this with our Low FODMAP Eat-The-Rainbow Slaw. This dressing brings the perfect blend of sweet and tart to crunchy green salads. You can see this slaw in the background of the images.
It is said the Helen recommended using this dressing on a salad of finely shredded red cabbage, avocado and halved grapes. Sounds good to us! Watch your avocado portions and try it.
Low FODMAP Poppy Seed Dressing
This Low FODMAP Poppy Seed Dressing is slightly sweet and slightly tart.
Low FODMAP Serving Size Info: Makes about ¾ cup (180 ml); 6 servings; suggested serving size 2 tablespoons
- 1/2 cup ( 120 ml) neutral-flavored vegetable oil
- 1/4 cup (60 ml) apple cider vinegar or red wine vinegar (see Tips)
- 1 1/2 tablespoons poppy seeds
- 1 tablespoon very finely minced scallions, green parts only; optional
- 1 tablespoon sugar (or honey; see Tips)
- 1 teaspoon Dijon mustard
- Kosher salt
Place ingredients, oil through mustard, in an airtight jar, cover and shake until well mixed. Taste and season with salt; shake again.
Use immediately or refrigerate for up to a week. Shake well before using.
- If you use red wine vinegar the dressing will be pink! Which is not a bad thing. Just wanted to point this out.
- You can use 1 tablespoon of honey instead of sugar and the recipe will still be low FODMAP in the serving sizes suggested.
Our recipes are based on Monash University and FODMAP Friendly science.
- Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
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.