Recipes | Dressings, Dips & Spreads

Low FODMAP Poppy Seed Dressing


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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.

low FODMAP poppy seed dressing in a clear glass pitcher with wooden serving implements in background

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.

vertical image of low FODMAP Poppy Seed Dressing in clear pitcher against a dark background

low FODMAP poppy seed dressing in a clear glass pitcher with wooden serving implements in background
5 from 2 votes

Low FODMAP Poppy Seed Dressing

This Low FODMAP Poppy Seed Dressing is slightly sweet and slightly tart.

Low FODMAP Serving Size Info: Makes about 3/4 cup (180 ml); 6 servings; suggested serving size 2 tablespoons

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


  • 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
  • 1 teaspoon Dijon mustard
  • Kosher salt


  1. 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.
Course: Basic, Condiment
Cuisine: American


Calories: 183kcal | Carbohydrates: 3g | Protein: 1g | Fat: 18g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 16mg | Fiber: 1g | Sugar: 2g | Calcium: 32mg | Iron: 0.2mg

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.