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I’ve tried a LOT of dairy free ranch recipes using coconut yogurt and mayonnaise throughout the years, and honestly a strong coconut or mayo flavor really throws it off for me. Enter this Low FODMAP Cucumber Ranch! With the added cucumber, it really mellows out those flavors so I can taste more of the green onion, dill and garlic. This is definitely my favorite attempt to date! This is my go-to dip when I’m looking for something to dunk my wings and vegetable sticks in. It tastes even better if you let all the flavors mingle for an hour or two in the fridge before eating. One thing to note is that this IS on the watery side. If this sounds like your thing, let’s get into it!
What You’ll Need
Cutting Board, Zester & Knife
Measuring Cups & Spoons
Food Processor
About the Ingredients & FODMAP Content
Cucumber – Mellows out the coconut yogurt & mayo flavors so that green onion, dill and garlic flavor pops. There are no FODMAPs detected in cucumber.
Unsweetened Coconut Yogurt – Low FODMAP in 4.41 ounce servings. My absolute favorite coconut yogurt brand is Culina, which I am able to find at my local Whole Foods & Sprouts. They have the THICKEST dairy free yogurt around. And their ingredients are so simple! The Plain & Simple flavor has only three: organic coconut, agar, probiotic cultures.
Low FODMAP Mayonnaise – My favorite Low FODMAP mayo is by Primal Kitchen. They also have a plant-based version. If you are fine with soy and want a simple, low cost, Low FODMAP mayo, Hellmann’s Mayo also works!
Green Onion, Parsley & Dried Dill – The herbalicious flavors that really shine through! The FODMAP content is negligible due to the small amount.
Fresh Lemon Juice & Zest – The perfect amount of acidity and zest. The FODMAP content is also negligible.
Garlic-Infused Olive Oil – If using a store-bought oil, make sure it’s actually FODMAP-friendly! The manufacturing process (which isn’t clearly provided) determines whether FODMAPs end up in the final product. More on that in this article by FODMAP Everyday. My favorite garlic oil is by Garlic Gold, which I buy in bulk off of Amazon. You can also make your own!
Enjoy! <3
If you tried my Low FODMAP Cucumber Ranch, I’d love to know! It makes me so happy when you guys try my creations, and it really supports my little blog if you’re able to leave a star rating and comment! You can also tag me on Instagram, @thefodmapfactor and hashtag it #thefodmapfactor. I love to see it!
Looking for something to dunk into this Cucumber Ranch? Try my Smokey Air Fryer Chicken Wings! Looking for another dip? Try my Roasted Red Pepper Hummus.
Low FODMAP Cucumber Ranch – Dairy Free, Paleo, Whole30, Plant-Based Friendly
Ingredients
- 1 cup diced cucumber
- 6 tablespoons plain coconut yogurt see notes
- 1/4 cup Low FODMAP mayonnaise see notes
- 2 tablespoons finely chopped green onion green tips only
- 2 tablespoons finely chopped fresh parsley
- 1 tablespoon fresh lemon juice ~half of 1 lemon
- zest from half 1 lemon
- 1 teaspoon garlic-infused olive oil
- 1 teaspoon dried dill
- 1/2 teaspoon fine sea salt
- ground pepper to taste
- pinch of cayenne optional
Instructions
- Add all ingredients into food processor and blend until smooth, scraping down sides as needed.
Notes
- If you’d prefer a lesser or stronger coconut flavor, you can adjust the coconut yogurt and mayonnaise ratio as you’d like, while keeping the same volume of their total. For example, to minimize the coconut flavor, you can swap the measurements and include 1/4 cup of coconut yogurt and 6 tablespoons of Low FODMAP mayo.
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.