Low FODMAP Bright Italian Herb Oil
Getting bold garlic flavor into a gut-friendly oil sounds like a contradiction, but garlic-infused olive oil is the key — the fructans that cause trouble stay behind in the garlic solids, so all you get is that rich, savory depth without the digestive fallout. Combined with a generous pour of extra-virgin olive oil and a handful of fresh basil, parsley, and oregano, this herb oil turns a deep, gorgeous green that looks like it came straight out of a trattoria. A gentle warm-and-steep method coaxes every bit of color and fragrance out of the herbs before they're strained away, leaving behind a silky, intensely flavored oil with a little heat from red pepper flakes and brightness from optional lemon zest. The whole process takes under 20 minutes and makes 8 servings, so it's just as practical as it is impressive. Use it as a bread dipping oil, drizzle it over roasted vegetables, or finish a bowl of pasta — it elevates almost anything it touches. Store it in a glass jar and bring it back to room temperature before serving, and you've got a condiment that's ready to go all week long.
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Learn more →Ingredients
8 servings
- ¾ cup extra-virgin olive oil
- 2 tbsp garlic-infused olive oil
- ¼ cup fresh basil leaves, packed
- ¼ cup fresh flat-leaf parsley leaves, packed
- 1 tbsp fresh oregano leaves (or 1 tsp dried oregano)
- ½ tsp red pepper flakes
- ½ tsp fine sea salt
- ¼ tsp freshly ground black pepper
- 1 tsp lemon zest (optional)
Instructions
- 1
Roughly chop the basil and parsley leaves on a cutting board, or bruise them lightly with a mortar and pestle until the leaves are broken down and fragrant — this helps release their color and flavor into the oil.
- 2
Combine the extra-virgin olive oil and garlic-infused olive oil in a small saucepan over low heat. Warm until the oil is just hot to the touch and shimmers slightly, about 2–3 minutes — do not let it simmer or smoke.
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