Finding flavorful sauces that won’t upset your stomach can feel like searching for a needle in a haystack. This Low FODMAP Maple Mustard sauce changes everything for those following a gut-friendly diet.
This sweet and tangy combination transforms ordinary meals into something special without triggering digestive issues. Whether you’re drizzling it over roasted chicken or using it as a glaze for beef tenderloin, this versatile sauce brings restaurant-quality flavor to your family table.
Table of Contents
Table of Contents
Why This Low FODMAP Maple Mustard Recipe is Special
What makes this Low FODMAP Maple Mustard recipe truly shine is its perfect balance of sweet maple syrup and tangy Dijon mustard. Every ingredient is carefully chosen to be gentle on sensitive stomachs while delivering maximum flavor.
Kids absolutely love the sweet-savory taste, making family dinners much easier. Plus, you can whip this up in less than 8 minutes – perfect for busy weeknights when you need something delicious fast.
The versatility is incredible too. Use it as a dipping sauce for Low FODMAP Oven-Baked Fries, or add a splash of vinegar to transform it into a creamy dressing for low FODMAP dilly potato salad.
Low FODMAP Maple Mustard Ingredients
This simple three-ingredient recipe proves that sometimes less is more. Each component has been carefully chosen to create the perfect balance of creamy, sweet, and tangy flavors.
What You’ll Need:
- ¼ cup mayonnaise, like Hellman’s Real Mayonnaise
- ¼ cup spicy brown mustard, like Gulden’s
- 2 tablespoons pure maple syrup
Good News About These Ingredients: Monash University has tested mayonnaise and confirmed it’s low FODMAP, giving you peace of mind with this base ingredient. Some prepared mustards, like regular and Dijon, as well as mustard seeds, have been tested by Monash University and have low FODMAP servings.
Brand Recommendations: Hellman’s Real Mayonnaise is a trusted choice that’s widely available. For mustard, Gulden’s spicy brown adds the perfect tang, but any quality Dijon or brown mustard works beautifully.
Substitution Options: If you’re avoiding eggs, try vegan mayonnaise. For a milder flavor, swap spicy brown mustard for regular Dijon. Always choose pure maple syrup over pancake syrup for the best flavor and FODMAP compliance.
Serving Suggestions and Pairings
This versatile Low FODMAP Maple Mustard sauce truly shines with so many different dishes. The sweet-tangy flavor profile makes it the perfect companion for both proteins and sides.
My Favorite Ways to Use It:
- Low FODMAP chicken schnitzels: Drizzle generously over crispy schnitzels for an instant flavor upgrade that rivals any restaurant
- Low FODMAP chicken tenders: Perfect as a dipping sauce – kids can’t get enough of this sweet-tangy combination
- Low FODMAP Oven-Baked Fries: Transform ordinary fries into something special with this creamy, flavorful dip
- Low FODMAP dilly potato salad: Add an extra tablespoon of white vinegar to create a fantastic dressing that brings potato salad to life
Other Delicious Options: Try it as a glaze for pork chops, salmon, or roasted carrots. It’s also amazing drizzled over grilled zucchini or as a sandwich spread. The possibilities are endless when you have a sauce this good in your fridge!
Frequently Asked Questions
Is honey low FODMAP?
According to Monash University, honey is listed among high FODMAP sugars and honey is an example of a food that is high in fructose but low in glucose, which can cause fructose malabsorption. Honey contains fructose as its major FODMAP, making it unsuitable for the elimination phase of the low FODMAP diet.
Is mayonnaise low FODMAP?
Traditional mayonnaise made with eggs, oil, and vinegar is naturally low FODMAP since it doesn’t contain carbohydrates that would contribute FODMAPs. However, always check labels to ensure no high FODMAP ingredients like garlic or onion powder have been added. For authoritative FODMAP testing information, consult the Monash FODMAP app.
Is mustard low FODMAP?
Plain mustard varieties are typically low FODMAP when they contain only mustard seeds, vinegar, and salt. However, many commercial mustards may contain added garlic or onion, so careful label reading is essential to ensure FODMAP safety. Check FODMAP Friendly for certified low FODMAP products.
Is Dijon mustard low FODMAP?
Traditional Dijon mustard made with mustard seeds, vinegar, and salt is generally low FODMAP. However, some commercial varieties may contain high FODMAP additives, so checking ingredient lists is important before including it in recipes like Low FODMAP Maple Mustard sauce.
Is maple syrup low FODMAP?
Monash University includes maple syrup in their low FODMAP recipe modifications, indicating that pure maple syrup is considered safe for the low FODMAP diet in appropriate portions. This makes it an excellent sweetener choice for balanced condiments. Visit Monash FODMAP for complete testing information.
Low FODMAP Maple Mustard
- Total Time: 8
- Yield: 4 1x
Description
This simple Low FODMAP Maple Mustard sauce combines sweet maple syrup with tangy spicy brown mustard and creamy mayonnaise. Perfect for dipping fries, glazing proteins, or using as a salad dressing base. Ready in just 8 minutes with gut-friendly ingredients that won’t trigger IBS symptoms.
Ingredients
¼ cup spicy brown mustard (Gulden’s Mustard)
¼ cup mayonnaise (Hellmann’s Real Mayonnaise)
2 tablespoons pure maple syrup
Instructions
- In a small mixing bowl, combine the mayonnaise, spicy brown mustard, and pure maple syrup.
- Whisk or fork the mixture until it is completely smooth and well blended, with no visible streaks.
- Serve the mixture immediately, or for best flavor, chill it in the refrigerator for 15-20 minutes before serving.
Notes
- Storage: Store covered in the refrigerator for up to 1 week. Stir before using if separation occurs.
- Brown Mustard Note: Gulden’s spicy brown mustard works perfectly, but any quality Dijon or brown mustard can be substituted. Monash University has tested various prepared mustards and confirmed they have low FODMAP servings.
- Mayonnaise Note: Choose a quality mayonnaise like Hellman’s Real Mayonnaise. Monash University has tested mayonnaise and confirmed it’s low FODMAP, making it safe for those following a gut-friendly diet.
- Prep Time: 8
- Category: Condiment
- Method: No Cook
- Cuisine: American
Nutrition
- Serving Size: 2 Tbsp
- Calories: 130Kcal
- Sugar: 6g
- Sodium: 280
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 9.5g
- Carbohydrates: 7g
- Protein: 0.8g
- Cholesterol: 5g
Keywords: low fodmap, mustard maple sauce, condiment, dipping sauce, glaze, gut friendly, IBS friendly