This easy 5-minute Creamy Maple Mustard is a low FODMAP condiment that calls for just three ingredients. Use this honey mustard alternative as a dipping sauce for chicken tenders, fries, and more!
This low FODMAP creamy maple mustard calls for just three low FODMAP ingredients and can be made in less than 5 minutes. It’s full of flavor and kid-friendly. Use it as a dipping sauce for low FODMAP chicken tenders, french fries, or add a little vinegar to turn it into a yummy salad dressing.
Is honey mustard low FODMAP?
Honey has a small (1 teaspoon) low-FODMAP serving. It contains high amounts of FODMAPs in larger quantities.
Using maple syrup instead of honey in this recipe offers a similar level of sweetness while allowing greater flexibility in the amount that can be enjoyed while low FODMAPing.
Shopping list
For this simple 3-ingredient dipping sauce, you’ll want to grab:
- Mayonnaise
- Spicy brown mustard (or another low FODMAP mustard)
- Maple syrup
Low FODMAP Notes
Sometimes I share US products made with low FODMAP ingredients to help increase accessibility. Unless noted, these products are not certified and may not be suitable for every person. Please work with your dietitian for personalized recommendations.
Mayonnaise
Generic regular and low-fat mayonnaise have been laboratory-tested by Monash University and have low FODMAP serving sizes. Individual products can vary, and may, occasionally, contain high FODMAP ingredients like onion or garlic. Please double-check ingredients before purchasing.
Some options (ingredients subject to change):
- Hellmann’s Real Mayonnaise
- Primal Kitchen Mayo with Avocado Oil
Spicy brown mustard
Some prepared mustards, like regular and Dijon, as well as mustard seeds, have been tested by Monash University and have low FODMAP servings. Spicy brown mustard has not yet been tested; however, many spicy brown mustards in US grocery stores appear to be low FODMAP based on ingredients.
Several options (ingredients subject to change):
- Gulden’s Spicy Brown Mustard (see note on “spices” below)
- Burman’s Spicy Brown Mustard (Aldi)
- Great Value Spicy Brown Mustard (Walmart)
“Spices” listed in the ingredients on products in the United States cannot contain onion or garlic per FDA labeling regulations.
Prepared mustard products, regardless of the variety chosen, can vary in formulations. So, double-check products’ ingredients lists and verify the absence of high FODMAP ingredients before purchasing.
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PrintRecipe
Low FODMAP Creamy Maple Mustard
- Total Time: 5 minutes
- Yield: 4
Description
This easy 5-minute Creamy Maple Mustard is a low FODMAP condiment that calls for just three ingredients. Use this honey mustard alternative as a dipping sauce for chicken tenders, fries, and more!
Ingredients
- ¼ cup mayonnaise, like Hellman's Real Mayonnaise
- ¼ cup spicy brown mustard, like Gulden's
- 2 tablespoons pure maple syrup
Instructions
- In a small bowl, whisk together the mayonnaise, mustard, and maple syrup until smooth and well mixed.
- Serve immediately or chill before serving as a condiment with chicken tenders, fries, etc.
Storage: Refrigerate in an airtight container for up to 3 days. Freezing is not recommended.
Notes
Mayonnaise: Generic regular and low-fat mayonnaise have been tested by Monash University and have low FODMAP serving sizes. Individual products can vary, and may, occasionally, contain high FODMAP ingredients like onion or garlic. Please double-check ingredients before purchasing.
Spicy Brown Mustard has not yet been tested; however, many spicy brown mustards in the US appear to be low FODMAP based on ingredients. If you're concerned, substitute a Dijon or yellow mustard without high FODMAP ingredients. Both have been tested and have servings on the Monash FODMAP app. As an FYI, “spices” on US product labels cannot contain onion or garlic per FDA labeling regulations.
- Prep Time: 5 minutes
- Category: Condiment
- Method: No Bake
- Cuisine: American
Sandy says
I followed the recipe exactly (doubled). I was concerned the tenders wouldn't have much flavor with just egg and crushed cornflakes, but man! These are excellent: tender, moist, perfect amount of crunch. I served with the maple mustard dipping sauce, also made exactly as written. Served with a tossed salad.
Michael says
Oh thank goodness! Honey Mustard is one of the condiments I'm missing the most right now.
I have noticed a lot of mayonnaises include garlic and/or onion in the "contains 2% or less" portion of their ingredients list. Is that a small enough quantity to make it low FODMAP, or do I need to hunt for one with no Alliums at all?
Em Schwartz, MS, RDN says
Hi Michael, Great question! Regretfully, there isn't a one-size-fits-all answer. The low FODMAP diet only needs to be as restrictive as YOUR symptoms require. Some people find they are able to tolerate small amounts of onion and garlic, such as in products, like mayo. Unless you know you're super sensitive to these ingredients, I generally recommend starting with whatever you can find to help minimize additional stress (another factor in IBS 🙂 ). If symptoms don't subside, then maybe it's worthwhile to seek out a garlic/onion-free version. Best, -Em
JEn says
So good!
Chrissy says
Thanks! I’m about 6 months in to a low fodmap diet and this has been a great way to add flavor to my meals. I used it for a sausage cheese plate, on sandwiches and on rice with beef and peppers. It reminds me of a salad dressing that was on a chicken salad I always got at Applebee’s as a teen, only theirs was served hot with bacon in it. I think I’ll try that next!
Michelle says
What brand of mustard is low fodmap?
Em Schwartz, MS, RDN says
Hi Michelle, most of the spicy brown mustard products that I've looked at in the US are low in FODMAPs. I currently have one (made by Burman's) from Aldi in my fridge. A couple of other options include Guldan's ("spices" are low FODMAP in the US) and the Walmart store brand, Great Value.
Christina says
This is fantastic! Super easy to make. Goes great on salad with hard boiled eggs and bacon 🙂
Em Schwartz, MS, RDN says
Thanks, Christina!
Andi Urquidez says
This is amazing and so simple! Love!!!
Emily says
Thanks, Andi!
Elizabeth says
This recipe is ideal as a salad dressing as well! super simple and absolutely delightful to the senses. My husband and I love this dressing sauce. Thank you for sharing this recipe with us and making life a delicious joy for us low fodmappers.
Emily says
Using this as a dressing is a FABULOUS idea! Thanks for sharing, Elizabeth. And, thank you for your support!