Rad Foodie

  • Recipes
    • Recipe Index
    • Mains
    • Breakfasts
    • Sides
    • Baked Goods
    • Soups
    • Salads
    • Desserts
    • Snacks
    • Sauces, Dressings, Dips
  • Articles
  • About
  • Subscribe
menu icon
go to homepage
  • Recipe Index
  • Articles
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Recipe Index
    • Articles
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home » Recipes » Sauces and Dressings

    Blue Cheese Dressing (Keto and Low-FODMAP)

    Published: Jan 29, 2020 · Modified: May 19, 2024 by Tracey Hatch-Rizzi
    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
    2 Comments

    Share this

    Jump to Recipe
    Bowl of low-FODMAP blue cheese dressing ingredients ready to mix with a wooden spoon.
    Split image of bowl of ingredients ready to mix, and jar of chunky blue cheese dressing.
    Small glass bottle shaped like an old-fashioned milk bottle full of blue cheese dressing on a placemat with sprig of fresh dill.

    This easy homemade low-FODMAP and low-carb blue cheese dressing recipe makes the best salad dressing and dip!  It’s extra creamy and is so much better than store-bought. If you love thick, rich dressings, you need to try this!!

    Small glass bottle shaped like an old-fashioned milk bottle full of blue cheese dressing on a placemat with sprig of fresh dill.
    Jump to:
    • Why you'll love this recipe
    • Ingredients
    • Is buttermilk low-FODMAP and keto?
    • Buttermilk substitute
    • Instructions
    • Expert tips
    • How to store
    • How to serve
    • Variations
    • FAQ
    • More low-FODMAP and keto dips
    • 📖 Recipe
    • 💬 Comments

    Dip, dunk, slather it on a sandwich or drizzle over your salad! Blue cheese dressing is an all-time favorite because it's good on just about everything! And, when you make it yourself, you know that it's made with ingredients you feel good about.

    This dressing is cool, creamy, tangy and full of blue cheese crumbles. Or, keep big hunks of super chunky blue cheese for a dressing with more texture.

    If you love creamy salad dressings (like me), this dressing is just as simple to make as Thousand Island, Crème Fraiche Dressing or Cilantro Lime Dressing.

    Why you'll love this recipe

    • So creamy and delicious – it will take your salads to the next level
    • Economical to make – save money making your own dressing - so much better than store-bought!
    • Simple ingredients – you likely have on hand. And, you know exactly what's in your recipe - no preservatives or unwanted FODMAPs.
    • Special diet-friendly – buttermilk and sour cream can all be found lactose-free, if you're intolerant, making this a superb low-FODMAP salad dressing and keto-friendly, as well
    Keto blue cheese dressing ingredients in small bowls on a grey board with white text labels.

    Ingredients

    This dressing and dip is so simple to make with ingredients you probably already have in your kitchen:

    • Mayonnaise – if you're following a low-FODMAP diet, double-check the ingredients to make sure the mayo you're using is garlic and onion-free
    • Sour cream – using a combination of sour cream and mayo makes this dressing extra creamy and lighter than only using mayonnaise. Use a lactose-free sour cream for low-FODMAP, if you're lactose intolerant, or double the mayonnaise.
    • Blue cheese – use your favorite brand, crumbled into small pieces. I mostly use gorgonzola (an Italian variety) in mine.
    • Buttermilk, half and half or lactose-free milk – all of these options are fine for a keto or low-FODMAP diet in small quantities. For a thick veggie dip, you can eliminate the liquid altogether.
    • Mustard – I recommend Dijon, but regular yellow mustard is fine. Dried mustard powder works well, too.
    • Fresh lemon juice or preserved lemon paste – adding lemon to your dressing gives it an extra brightness. And, preserved lemon paste (or lemon puree) takes it to a whole new level of magical.
    • Herbs (fresh or dried) – chives, dill and black pepper. These three make this dressing come alive!

    Is buttermilk low-FODMAP and keto?

    Buttermilk is considered to be low-FODMAP in servings of 1 tablespoon, due to its high concentration of lactose. However, if you find you can tolerate lactose or can find lactose-free buttermilk, then it can safely be consumed in higher quantities.

    As for carbs in buttermilk, there are 12g in 1 cup, making it okay for a keto diet if consumed in small portions. One serving of this recipe using buttermilk is only 2g net carbs. You can always replace it with half and half, which has fewer carbs or add a small amount of heavy whipping cream.

    Buttermilk substitute

    Buttermilk adds extra sweetness to this recipe, but it does contain carbs and lactose. If you follow a low-FODMAP diet, you can find lactose-free buttermilk in many stores. However, there are substitutions that work well if you can't find a lactose-free product:

    • Use lactose-free milk – while the carb count is the same as buttermilk (12g per cup), it's a great choice for a low-FODMAP diet as well as a keto diet. Depending on how much you consume, it will provide only about 2g net carbs per serving.
    • Half and half – there are fewer carbs, but this will increase the fat and caloric content quite a bit. However, it makes it extra smooth and creamy.
    • Plain nut milk – use a little less than buttermilk, as it's not as thick
    • Make your own – try making your own buttermilk using lactose-free milk
    Unmixed blue cheese dressing ingredients in a white bowl with a small wooden spoon in it.

    Instructions

    Whipping up this homemade dressing is a cinch:

    • Combine all ingredients in a medium bowl
    • Stir until thoroughly combined and creamy

    Expert tips

    • For a less chunky blue cheese dressing, mash the cheese into the dressing for a smooth consistency
    • Refrigerate for a few hours before serving

    How to store

    Store in a sealed container in the refrigerator for up to a week. I recommend mason jars.

    How to serve

    • Low-FODMAP and keto salad dressing – drizzle on your favorite salad. It's amazing on a Kale BLT Salad.
    • Appetizer or party dip– serve as a keto chicken wing dip or with your favorite veggie tray appetizer
    • Sandwiches – slather it on a pulled pork sandwich
    • Steak sauce – serve as a thick blue cheese sauce with steak - so good!

    Variations

    • Use lactose-free yogurt – in place of sour cream. It will be extra tangy, but so good.
    • Try different kinds cheese – such as gorgonzola, Roquefort, Stilton or feta for a tangier dressing
    • Make it sweet – if you like a sweet salad dressing, add a small amount of your favorite sweetener. You may want to add a pinch if you replace the sour cream with yogurt.
    • Play with herbs and spices – substitute the dill with tarragon or add some red pepper flakes for a bit of heat. Try adding some aleppo pepper (read about it in my Aleppo Pepper Ingredient Spotlight)
    Top of bottle of keto blue cheese dressing showing chunks of blue cheese.

    FAQ

    Is gorgonzola blue cheese?

    Yes it is. Any cheese with stripes or spots of blue mold (such as gorgonzola) are considered a blue cheese.  Gorgonzola is a specific type produced in Italy. The main difference with gorgonzola is that it tends to be softer in texture with a milder taste than other varieties.

    Is sour cream low-FODMAP?

    Sour cream is moderate in lactose and may cause issues for those who are intolerant. It's best to find a sour cream that is lactose-free to add the extra creaminess to the dressing. Or, substitute with your favorite lactose-free plain yogurt.

    Is blue cheese low-FODMAP?

    Yes. Aged cheeses are great low-FODMAP options because they are very low in lactose.

    How many carbs in blue cheese dressing?

    This low-carb dressing recipe has about 2g net carbs in a ¼ cup serving.

    How long does blue cheese dressing last in the fridge?

    It will last about 5-7 days in the refrigerator in an airtight container. Store bought lasts longer in the fridge after opening because preservatives are added.

    More low-FODMAP and keto dips

    • Low-FODMAP guacamole in a blue bowl with chips dipped in it.
      Low-FODMAP Guacamole (low-carb and AIP)
    • Horseradish sauce in a white bowl sprinkled with herbs and a spoon ready to serve.
      Horseradish Mustard Sauce
    • Gluten-free Thousand Island Dressing in a white bowl sprinkled with chopped chives and pepper.
      Thousand Island Dressing (Dairy-free)
    • Ricotta party dip in a blue bowl with a spoon topped with maple syrup and herbs.
      Whipped Ricotta Dip

    Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!

    📖 Recipe

    Blue cheese dressing in a glass dressing bottle with a side salad and bowl of gorgonzola cheese.

    Blue Cheese Dressing (Keto and Low-FODMAP)

    Author: Tracey Hatch-Rizzi
    This keto and low-FODMAP blue cheese dressing recipe is my favorite salad dressing of all time.  It’s super easy to make and incredibly inexpensive compared to other store bought brands.
    5 from 2 votes
    Print Recipe Pin Recipe Rate this Recipe
    Prevent your screen from going dark
    Prep Time: 5 minutes minutes
    Total Time: 5 minutes minutes
    Category: Sauces, Dressings and Dips
    Cuisine: American
    Method: No cook
    Yield: 2 cups
    Diet:Gluten Free, Vegetarian
    Special Diet:Keto, Low-Carb, Low-FODMAP

    Ingredients
     
     

    • 1 cup mayonnaise
    • 1 cup sour cream (lactose-free for low-FODMAP)
    • 4 ounces blue cheese (crumbled)
    • ¼ cup buttermilk (see post for information on a buttermilk substitute)
    • 2 tablespoons lemon juice (fresh - or 1 teaspoon preserved lemon paste. You can also use my Quick Lemon Paste Recipe to make a quick paste of your own.)
    • 1 teaspoon dijon mustard (or use regular yellow mustard)
    • 2 teaspoons chives (fresh or dried. I prefer dried chives)
    • 1 teaspoon dill (fresh or dried dill)
    • ½ teaspoon black pepper

    Instructions
     

    • Mix all ingredients together in a medium bowl and stir until well combined
    • Store in a sealed container (such as a mason jar) for up to a week

    Notes

    How to Serve

    • Low-FODMAP and keto salad dressing – drizzle on your favorite salad. It's amazing on a Kale BLT Salad.
    • Appetizer or party dip – serve as a dip for chicken wings or for your veggie tray
    • Sandwiches – slather it on a pulled pork sandwich
    • Steak sauce – serve as a thick condiment sauce for steak - so good!

    Variations

    • Use lactose-free yogurt – in place of sour cream. It will be extra tangy, but so good.
    • Try different kinds cheese – such as gorgonzola, Roquefort, Stilton or feta for a tangier dressing
    • Make it sweet – if you like a sweet salad dressing, add a small amount of your favorite sweetener. You may want to add a pinch if you replace the sour cream with yogurt.
    • Play with herbs and spices – substitute the dill with tarragon or add some red pepper flakes for a bit of heat. Try adding some aleppo pepper (read about it in my Aleppo Pepper Ingredient Spotlight)

    Nutrition

    Serving: 0.25 cupCalories: 298 kcalCarbohydrates: 2 gProtein: 4 gFat: 24 gCholesterol: 31 mgSodium: 283 mgSugar: 1 gNet Carbs*: 2 g

    *Net carbs = carbohydrates - fiber

    Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

    Did you make this recipe?Leave a review below, then snap a picture and tag @Rad_Foodie on Instagram so I can see it!

    More Sauces, Dressings and Dips

    • Creamy miso mayonnaise swirled in a white bowl on a board with whole garlic cloves and ginger.
      Miso Mayo
    • White bowl of tomato onion chutney with herbs on top and a spoon in the bowl.
      Tomato and Onion Chutney
    • Jar of tomato marmalade jam on a marble board.
      Tomato Chilli Jam (Tomato Marmalade)
    • Bowl of lime crema with lime zest on top sitting on a clay tray.
      Lime Crema Recipe (for tacos and more)

    Share this

    Comments

    1. Susan G Daffer says

      June 01, 2021 at 5:14 pm

      5 stars
      delish

      Reply
      • Tracey says

        June 09, 2021 at 9:51 pm

        So glad you liked it!

        Reply
    5 from 2 votes (1 rating without comment)

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating





    Bowl of low-FODMAP blue cheese dressing ingredients ready to mix with a wooden spoon.
    Split image of bowl of ingredients ready to mix, and jar of chunky blue cheese dressing.
    Small glass bottle shaped like an old-fashioned milk bottle full of blue cheese dressing on a placemat with sprig of fresh dill.
    Blog author in a green blouse outside with green plants behind.

    Hey there! I'm Tracey, a FODMAP-trained recipe developer and acupuncturist living a rad low-FODMAP and low-carb lifestyle. I love creating healthy, flavorful recipes, often with global ingredients. Special diets should never be boring and taste buds deserve to be happy!

    Learn more about me →

    Trending recipes

    These are the most popular recipes readers are loving right now.

    • Sliced beef ribs on a cutting board with a side of barbeque sauce in a small bowl.
      Traeger Beef Ribs
    • Platter of golden smoked turkey breast sliced and garnished with fresh herbs, cranberries and pomegranite.
      Traeger Smoked Turkey Breast Without Brine
    • White bowl of chimichurri sauce with a spoon in it on a clay textured plate with pepper flakes and parsley on the side.
      Mexican Chimichurri Sauce with Cilantro
    • Smoked flank steak sliced and drizzled with green chimichurri sauce.
      Smoked Flank Steak
    • Small bowl of sugar-free icing with a spoon next to it on a white marble board.
      Sugar-free Icing and Glaze
    • Smoked sirloin steaks on a white platter with slices, red chimichurri sauce and a cilantro garnish.
      Smoked Sirloin Steak
    • Preserved lemon puree in a small white bowl with a wooden spoon scooping some out.
      Preserved Lemons and Preserved Lemon Paste
    • Convection roasted whole chicken on a platter with herbs and citrus garnish.
      Convection Oven Roast Chicken

    Subscribe

    Click here to sign up for emails

    Get new recipes and updates delivered right to your inbox!

    July 4th recipes

    Celebrate Independence Day with recipes that are perfect for your July 4th weekend.

    • Smoked pork loin partly sliced on a wood board next to flake salt in a small bowl, a grilled lemon half, and fresh parsley.
      Smoked Pork Loin
    • Smoked sirloin steaks on a white platter with slices, red chimichurri sauce and a cilantro garnish.
      Smoked Sirloin Steak
    • White bowl of almond flour biscuits with one in halves, with a small ramekin of butter and a napkin on the side.
      Cheddar Almond Flour Drop Biscuits
    • Cilantro lime coleslaw in a white bowl with a lime and cilantro garnish.
      Cilantro Lime Gluten-free Coleslaw (dairy-free and low-FODMAP)
    • Tomato cucumber Mediterranean salad in a white bowl with a serving spoon topped with feta cheese and olives.
      Mediterranean Cucumber and Tomato Salad
    • Ricotta party dip in a blue bowl with a spoon topped with maple syrup and herbs.
      Whipped Ricotta Dip
    • Dessert dish of assorted red and black berries topped with a swirl of low-carb whipped cream.
      Low-carb Whipped Cream (keto and sugar-free)
    • Lemon raspberry bundt cake topped with sugar-free icing on a blue cake pedestal with slices.
      Gluten-free Bundt Cake with Lemon and Raspberries

    Educational Resources

    • Guide to a Ketogenic Diet
    • Importance of Electrolytes on Keto

    Footer

    Bowl of low-FODMAP blue cheese dressing ingredients ready to mix with a wooden spoon.
    Split image of bowl of ingredients ready to mix, and jar of chunky blue cheese dressing.
    Small glass bottle shaped like an old-fashioned milk bottle full of blue cheese dressing on a placemat with sprig of fresh dill.

    ↑ back to top

    About

    • About
    • Privacy Policy
    • Accessibility Statement
    • Terms & Conditions

    Subscribe

    • Sign Up! for emails and updates

    Contact

    • Contact Us

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2025 Rad Foodie, LLC - Be Rad. Eat Well. All rights reserved.

    • 32
    98 shares

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.