When I was growing up, we used to spend our Christmas holidays on the Gold Coast. For 4 weeks every year we would play in the sun and surf. We would also eat a lot of seafood. Some of the seafood we caught, but much more came from the local fish market where everything was amazingly fresh. We ate all types of seafood but our favourite was always prawns.

Fresh Prawns with Low FODMAP Thousand Island Dressing (gluten-free, dairy-free) | A Less Irritable Life


Why am I reminiscing about holiday’s past?

Because that’s what this month’s Recipe ReDux is all about. Recipes inspired by favourite vacation memories. And since prawns were part of every childhood vacation that I can remember, prawns had to be it.

Most of the time we ate the prawns very simply. The cooked prawns, normally the very large King or tiger prawns, were put in a large bowl in the centre of the table. Then we would grab a prawn, peel it, dip it into the cocktail sauce (normally a Thousand Island dressing) and eat it. On and on it would go until they were all gone. And the faster you peeled, the more you ate.

My father was very smart teaching us to peel our own prawns from a young age, which meant he could eat in peace (mostly) while we did our own dirty work. Occasionally we would get a prawn that was difficult to peel and he would take it from us to finish peeling it. Sometimes we got it back. But that was okay, because by then we were already focussed on another prawn.

Now when I said we at the prawns simply, I meant it. The only other things on the table were the Thousand Island dressing, little bowls of water to wash our hands in and occasionally some lemon. The Thousand Island dressing we used was the bottled stuff… bright orange, a bit fake, and completely indispensable for prawn eating.


But then FODMAPs came along…

As happens with most things on the low FODMAP diet, Thousand Island dressing (like most bottled sauces) is off the menu unless you make it yourself. Surprisingly though, it’s exceptionally easy to make. Of course the homemade version isn’t as orange or fake, but that’s not a bad thing. The flavour is slightly milder but it’s distinctly that of Thousand Island Dressing.

And if prawns aren’t your thing, you can use Thousand Island dressing for other seafood, including fish. It also goes rather nicely with chicken.

So how about making some low FODMAP Thousand Island dressing today to help add more flavour back to your food. And don’t forget to add some prawns too. It wouldn’t be the same without them.


Fresh Prawns and Low FODMAP Thousand Island Dressing - A Less Irritable Life

Fresh Prawns and Low FODMAP Thousand Island Dressing

  • Author: Glenda Bishop
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 4 serves
  • Category: Main Meals


If you need a quick and easy recipe for low FODMAP Thousand Island Dressing, here’s the one for you. Perfect with fresh prawns, seafood, fish and chicken.


  • 1/4 cup mayonnaise (see notes)
  • 1 tbsp (20ml) passata or tomato puree
  • 1 tsp Worcestershire sauce (use a gluten-free variety if you need to avoid gluten)
  • 1/2 tsp lemon juice
  • 800g of whole cooked prawns (the large King prawns or tiger prawns are best)
  • Lemon wedges, if desired


  1. In a small bowl, mix together the mayonnaise, passata, Worcestershire sauce and lemon juice until the sauce is smooth.
  2. Serve with the prawns and lemon wedges.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally dairy-free and nut-free, plus it is also gluten-free if you use a gluten-free Worcestershire sauce. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • Some mayonnaise brands contain garlic (spices), so be careful of which one you choose. I like to use Hellmann’s Real Mayonnaise, which doesn’t contain garlic.
  • While Worcestershire sauce does contain garlic and onion, the fermentation process used when making the sauce breaks down the fructans and makes it safe to use. You can also get gluten-free Worcestershire sauce if you also need to avoid gluten.

Low FODMAP Portion

  • Serving Size: 200g of prawns and 1 tbsp of dressing


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