4 Delicious Low-FODMAP Sauces/ Dressings/ Dips: RANCH, (no) Honey-Dill, Special/Secret & Sukiyaki

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Here are 4 low-FODMAP delicious sauce, dressing and dip recipes. Scroll down to see recipes for low-FODMAP Ranch Dip, low-FODMAP Secret Sauce, low-FODMAP ‘Honey’-Dill and low-FODMAP Sukiyaki Sauce.

I love each and every one of these low-FODMAP Dip and Sauce Recipes. You never have to miss out on those tastes again!

Perfect for entertaining, with your cut up low-FODMAP vegetables, chips, or hot appetizers. Like my low-FODMAP Ranch Dip that is also gluten-free.

Note: for the recipes that contain mayonnaise- please check ingredients to ensure no high fructose corn syrup.  I like Hellman’s brand regular and light mayonnaise.

Though these recipes have not been tested, a single serving for all should be low-FODMAP based on the ingredients.

For more ideas, check out over 500 low-FODMAP recipes here on the blog.  Ranch dip is perfect with low-FODMAP Crispy Hot Buffalo Chicken Wings.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Ranch Dressing; Gluten-free

Enjoy this low-FODMAP Ranch as an amazing dip, or dressing for salad (like my low-FODMAP Tossed Salad)! It is creamy and tangy.  I love low-FODMAP Ranch.  When you combine it with potato chips it tastes just like a low-FODMAP Sour Cream & Onion Chip (I miss those!)

Yield: 1 & 1/2 cups (12 ounces)

Serves 12; 2 tablespoons per serving

Prep time: 10 minutes


  • 1 teaspoon garlic infused oil, more for desired consistency
  • Salt to taste
  • 1/4 cup fresh parsley
  • 2 tablespoons fresh chives, tips only (these are low-FODMAP, do not substitute onion)
  • 1 cup regular (not light) mayonnaise (I use Hellman’s)
    • light mayo does not produce as flavorful a dip
  • 1/4 cup plain greek yogurt or low-lactose yogurt or low-lactose sour cream (note: greek yogurts vary in lactose levels, test for your tolerance)


  • Combine ingredients in a mason jar or bottle and store in refrigerator for up to 1 week
  • Garnish with fresh chives or parsley

Low-FODMAP (no) Honey Dill Dip; Gluten-free, Dairy-free

Superior low-FODMAP Honey Dill Dip taste without the honey- savor on low-FODMAP chicken nuggets, french fries, or on veggies!

Serves 8; 2 tablespoons per serving

Prep time: 5 minutes


  • 3/4 cup regular or light mayonnaise
  • 1/8 cup light corn syrup
  • 1 tablespoon roughly chopped fresh dill (or 2 teaspoons dried dill)
  • 1 tablespoon freshly squeezed lemon juice
  • 1/2 tablespoon dry mustard powder
  • ½ teaspoon kosher salt
  • ½ teaspoon paprika
  • fresh ground black pepper, to taste


  • Combine ingredients in a mason jar or bottle and store in refrigerator for up to 1 week

Low-FODMAP ‘Special/ Secret Sauce’; Gluten-free, Dairy-free

Spread this low-FODMAP Special/Secret Sauce on a low-FODMAP hamburger, eggs, shrimp cocktail or for any kind of potatoes.  So yummy!

Serves 4; 2 tablespoons per serving

Prep time: 5 minutes


  • 1/4 cup regular or light mayonnaise
  • 2 teaspoons vinegar
  • 2 teaspoons ketchup (no high fructose corn syrup)
  • 1 teaspoon yellow mustard powder
  • 1/2 teaspoon paprika
  • 1 teaspoon light corn syrup


  • Combine ingredients in a mason jar or bottle and store in refrigerator for up to 1 week

Low-FODMAP Sukiyaki Sauce; Gluten-free, Vegan

My favorite low-FODMAP Asian sauce. Low-FODMAP Sukiyaki is amazing for low-FODMAP rice, veggies, and everything!

Recipe can be easily halved

Yield: About 3.5 cups or 840 ml

Serves 25-30; 2 tbsp per serving

Prep time: 10 minutes


  • 1 cup rice cooking wine
  • 1 cup mirin (careful of fructose in some varieties. I use Kikkoman AJI-MIRIN: contains glucose syrup, water alcohol, rice, corn syrup, salt)
  • ¾ cup granulated sugar
  • ½ cup water
  • 1 cup soy sauce (gluten-free); I use low-sodium


  • Combine all ingredients in saucepan and bring to boil over medium-high heat
  • Remove from heat, cool and refrigerate up to 1 month

Comments Rating 2.5 (2 reviews)

12 Responses

  1. Low Fodmap.Ranch Dressing

    This stuff is incredible! I thought I couldn’t have ranch, but this proves me wrong. It’s great with a few chips, pretzels or veggie sticks.

    1. We are delighted that your are enjoying the Ranch Dressing! Thanks for providing feedback. It is much appreciated.

  2. I’m really excited about making this ranch dressing but not sure whether to use low lactose sour cream or lactose free sour cream?

    1. Thanks Preemiemama,
      We are not sure how much lactose is in the low-lactose sour cream, but to be safest we suggest the lactose-free variety instead. This recipe is also delicious with lactose-free yogurt. Hope you love the ranch dip!

  3. Not FODMAPs friendly

    Only the first of these recipes are FODMAPs friendly. All the rest contain corn syrup which is not certified FODMAP-friendly by Monash University. Please make a correction to follow updated sweetener recommendations from Monash U.

    1. Thanks Alex,
      We appreciate your concern. Monash does not list corn syrup on their app, but research and expert opinion strongly support that it is low-FODMAP. High fructose corn syrup, however, is NOT low-FODMAP. Patsy Catsos (author and medical dietitian) tells us on her website “Corn syrup is low FODMAP; unlike high-fructose corn syrup, regular corn syrup is mostly glucose”. Therefore, we include it in our recipes. Have a great day!

  4. What would you recommend as a replacement for the Greek yogurt or low-lactose sour cream in the ranch dip recipe? My daughter is on the low FODMAP diet, but also has to eat gluten and dairy free because she has a problem with the protein in dairy.

    1. Hi Jan,
      Coconut yogurt is dairy-free, and this is also low-FODMAP based on MONASH testing. We have not tried it, so if you do, let us know if it turns out!
      Have a great day 🙂

    1. Thanks Cindy,
      Mustard powder is a bit different in flavor and texture than regular mustard from a bottle, but you may find it still works well. Let us know if you try it!

  5. My understanding is that garlic is high FODMAP so I’m surprised to see garlic-infused oil as an ingredient in this and other recipes. I am allergic to garlic and am looking for recipes without it! I look forward to your response. Thank you!

    1. Thanks for the question Janet,
      We get this query often, and you are correct that garlic and onion are high-FODMAP. However, one of the beautiful features of FODMAPs is that they are not soluble in oil-based substances. Therefore, if you infuse an oil with garlic, and properly strain the oil before use, then there should NOT be any of the carbohydrates remaining from the garlic, so it is SAFE to consume. That is NOT the case if you are using broth, because the FODMAPs ARE soluble in water-based substances. We have more tips like these in our Top 11 Tips and Tricks for the low-FODMAP diet blog.
      HOWEVER, if you are ALLERGIC to the garlic, then that is NOT the same as being intolerant or sensitive to it. You should NOT have any garlic infused oils to be safe. Hope that helps!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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