Caesar Salad

This low-FODMAP Caesar salad builds its creamy dressing from garlic-infused oil, parmesan, anchovy, and lemon so you keep the classic flavor without onion or garlic.

Prep 15 min

Cook 8 min

Serves 4

Gluten-freeNut-free

Ingredients

• 2 large romaine (cos) hearts, about 8 cups chopped (cos lettuce is low FODMAP at a generous serving)
• 4 slices low-FODMAP gluten-free bread, cut into cubes (about 3 cups; read the label, since some GF breads add inulin or chicory root)
• 3 tablespoons garlic-infused olive oil, divided
• 1 large egg yolk, from a pasteurized egg (or 3 tablespoons plain mayonnaise)
• 4 to 5 anchovy fillets packed in oil, finely chopped or mashed
• 2 tablespoons (30 ml) fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/4 cup (60 ml) extra virgin olive oil
• 1/2 cup (about 45 g) finely grated parmesan, plus more to serve (40 g per person keeps the cheese comfortable)
• Salt to taste (the anchovies and parmesan are already salty)
• Freshly ground black pepper

Instructions

Toast the croutons

1. Heat the oven to 400°F (200°C). Toss the bread cubes with 1 tablespoon of the garlic-infused oil and a pinch of salt on a baking sheet.
2. Spread in a single layer and bake for 8 to 10 minutes, tossing once, until golden and crisp. Set aside to cool.

Whisk the dressing

1. In a bowl, whisk the egg yolk (or mayonnaise) with the chopped anchovies, lemon juice, and Dijon until smooth.
2. Whisking constantly, drizzle in the extra virgin olive oil and the remaining 2 tablespoons garlic-infused oil in a slow stream so the dressing thickens.
3. Stir in the parmesan and plenty of black pepper. Taste, then add salt and lemon as needed.

Assemble

1. Chop the romaine and add it to a large bowl. Pour over about two thirds of the dressing and toss until every leaf is coated.
2. Add the croutons and toss again, adding more dressing if you like it heavier.
3. Top with extra parmesan and a final grind of pepper, then serve right away.

Tips & Substitutions

• Use a pasteurized egg or mayonnaise. A raw yolk gives the classic emulsion, so use a pasteurized egg, or swap in 3 tablespoons of plain mayonnaise if raw egg is a concern.
• Check the gluten-free bread. Some GF loaves hide inulin or chicory root fiber, which are high-FODMAP. Pick a plain bread and read the ingredient list.
• Skip bottled Worcestershire. Lea & Perrins and most Worcestershire sauces contain garlic. The anchovies carry the savory depth, so you do not need it.
• Keep parmesan to about 40g per serving. Hard, aged parmesan is very low in lactose, and portioning it keeps the cheese friendly if you are sensitive.
• Turn it into a main. Add sliced plain grilled chicken (not one rubbed with onion or garlic powder) for a fuller meal.
• Make it anchovy-free. Leave the anchovies out and add a little extra parmesan and salt, knowing you lose some of the traditional umami.

Why This Works

• Garlic flavor without fructans. Garlic-infused oil carries the taste because fructans are not oil-soluble, so both the dressing and the croutons stay clear of the FODMAPs in the clove.
• No onion or garlic bulb. Nothing in the bowl relies on onion or garlic, the two most fructan-dense aromatics in a standard Caesar.
• Aged parmesan stays gentle. Hard, aged cheese is naturally very low in lactose, so a normal serving keeps the dairy load small.
• Romaine is a low-FODMAP base. Cos lettuce is low FODMAP at a generous serving, so the greens are not the limiting ingredient here.

Storage

Store the components separately for the best texture. The dressing keeps in a sealed jar in the fridge for 2 to 3 days (use the raw-yolk version within 2 days), and the croutons stay crisp in an airtight container at room temperature for up to 3 days. Dress the romaine only just before serving, since coated leaves wilt within a few hours. Do not freeze any part of the salad. Check the Monash app for current tested serving sizes if you are in the elimination phase.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.