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!!
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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
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
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)
FAQ
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.
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.
Yes. Aged cheeses are great low-FODMAP options because they are very low in lactose.
This low-carb dressing recipe has about 2g net carbs in a ¼ cup serving.
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
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 (Keto and 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
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
Susan G Daffer
delish
Tracey
So glad you liked it!