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

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

Course: Basic, Condiment
Cuisine: American
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 6 Servings
Calories: 183 kcal
Author: Dédé Wilson

Ingredients:

  • 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

Preparation:

  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.

Tips
  • 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. 

FODMAP Information

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 1/4 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.

Nutrition Facts
Low FODMAP Poppy Seed Dressing
Amount Per Serving
Calories 183 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 1g5%
Sodium 10mg0%
Potassium 16mg0%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 2g2%
Protein 1g2%
Calcium 32mg3%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.