Our Vegan Low FODMAP Avocado Green Goddess Dressing can be made thicker to be used as a dip or for spreading on a sandwich or made thinner to use as a salad dressing. We do have a traditional version of Green Goddess Dressing, but that one contains dairy. This version is just as creamy but gets its body from a low FODMAP amount of avocado.
Avocados & FODMAPs
Avocados DO have a low FODMAP serving size, so please adhere to the recommended portions during Elimination.
Both Monash University and FODMAP Friendly have lab tested avocados, and their results vary from one another. Monash recommends a Green Light low FODMAP serving size as 30 g. FODMAP Friendly gives them a “Pass” at 120 g.
PLEASE read our article, Is Avocado Low FODMAP? In the article we address the fact that both Monash University and FODMAP Friendly use very misleading wording in their entries. Monash says 30 g is “1/8th an avocado” and FODMAP Friendly says “½ medium avocado”. As you will see in our article, avocados can vary from 3-ounces (85 g) a piece to over 2-pounds (910 g). GO BY WEIGHT – and the weight is flesh only, not the including the pit, which should be obvious.
To address the differences in results, they use different labs and they were each testing unique pieces of avocado. Neither result is more correct than the other. If you want to be conservative, go with the 30 g recommended portion size by Monash.
Let’s Make Low FODMAP Avocado Green Goddess Dressing!
Try it on our Vegan Low FODMAP Avocado Green Goddess Veggie Sandwich for a hearty lunch.
Vegan Low FODMAP Avocado Green Goddess Dressing
Our Vegan Low FODMAP Avocado Green Goddess Dressing can be made thicker to be used as a dip or for spreading on a sandwich or made thinner to use as a salad dressing.
Low FODMAP Serving Size Info: Makes about 1 ¼ cups (300 ml); serving size ¼ cup (60 ml); 5 servings total
Ingredients:
- ¼ cup to ½ cup (60 ml to 120 ml) warm water
- 2 tablespoons Garlic-Infused Oil, made with olive oil or purchased equivalent
- 1 tablespoon lime juice preferably fresh squeezed
- 5- ounces (140 g) ripe avocado flesh, in chunks or pieces
- ¼ cup (8 g) parsley leaves
- ¼ cup (16 g) chopped scallions, green parts only
- ¼- ounce (7 g) fresh basil leaves
- Kosher salt
- Freshly ground black pepper
Preparation:
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Place ¼ cup (60 ml) of warm water in bottom of blender carafe. Add oil, lime juice, avocado, parsley, scallions and basil. Blend until smooth adding more water as needed to create the texture you are after, scraping down carafe to facilitate blending. Season to taste with salt and pepper (you will need both).
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Best if used as soon as possible but the dressing may be refrigerated overnight in an airtight container. (We have had it keep its color over several days, but I think the flavor diminishes).
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Avocados: Both Monash University and FODMAP Friendly have lab tested avocados, and their results vary from one another. Monash recommends a Green Light low FODMAP serving size as 30 g. FODMAP Friendly gives them a “Pass” at 120 g. PLEASE read our article, Is Avocado Low FODMAP? In the article we address the fact that both Monash University and FODMAP Friendly use very misleading wording in their entries. Monash says 30 g is “1/8th an avocado” and FODMAP Friendly says “½ medium avocado”. As you will see in our article, avocados can vary from 3-ounces (85 g) a piece to over 2-pounds (910 g). GO BY WEIGHT – and the weight is flesh only.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
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.
Nutrition
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.
For More Avocado Obsession: 10 Low FODMAP Avocado Recipes You Won’t Be Able to Resist.
Isn’t garlic not low fodmap? I can’t tolerate garlic whatsoever!
Ahlia, Garlic-Infused Oil contains no FODMAPS, as the fructans in garlic are not oil soluble. If you have never tried garlic-oil, it would be worth looking into, if FODMAPs are the issue. You might enjoy this article as well.