Low-FODMAP Thousand Island Dressing; Gluten-free, Vegan, Dairy-free

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While on vacation a week ago I was getting supper at the hotel kiosk.  The best low-FODMAP option was a Cobb Salad (which I do LOVE), but there was no simple oil and vinegar dressing.  I selected a thousand island pouch and was careful not to have too much (due to added onion in the dressing).

But WOW, this dressing was a lovely flavor for the salad, even in a small amount.  I decided to create a low-FODMAP version, so I could enjoy a larger portion more often!

Low-FODMAP Thousand Island dressing is an old-school classic.  However, it is not a flavor to be underestimated. You can spread this lovely, sweet condiment on sandwiches (try with turkey or beef and swiss), dip your carrots in it, or spread it on your hamburgers or chicken sandwiches.  It is DELICIOUS.

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Or check out over 500 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves: 13, about 2 tablespoons per serving

Yield: 1 and 2/3 cup dressing, About 400ml

Prep time: 10 min


  • 1 tablespoon white vinegar
    • Most US white vinegar is naturally gluten-free, check your brand if uncertain
  • 1 tablespoon and 1 teaspoon white sugar
  • 1 cup (230g) full fat mayonnaise
    • Select a brand without high fructose corn syrup (I like Hellman’s)
    • For a vegan version, select a vegan mayonnaise with low-FODMAP ingredients
  • 1/4 cup (85g) ketchup
    • 13g is one low-FODMAP serving
    • I like organic brands without high fructose corn syrup
  • 1/4 cup (60g) minced sweet gherkins
    • Relish is not tested for FODMAP content, so I subbed these in
    • 77g is one low-FODMAP serving
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 teaspoon onion infused oil
  • 1 teaspoon garlic infused oil
  • A dash paprika


  • Whisk together vinegar and sugar until dissolved in a small bowl or jar
  • Add remaining ingredients and whisk until combined
  • Taste, and add salt and pepper or sugar as desired
  • Serve immediately or may be stored in refrigerator for up to 5 days
  • Tastes even better made a day ahead

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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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