Low FODMAP Hummus

This low FODMAP Hummus is nutty and tangy with a lusciously smooth and creamy texture! And the good news is that this Middle Eastern spread is safe to eat on a low FODMAP diet. 

Jump to:

• 💬 Is hummus low FODMAP?
• 🌟 How is this hummus recipe low FODMAP?
• 🥣 Ingredients & Substitutes
• 👩🏻‍🍳 How to make this hummus
• 📖 Low FODMAP hummus variations:
• 💭 FAQ:
• 💡What to serve with hummus?
• Recipe

💬 Is hummus low FODMAP?

🌟 How is this hummus recipe low FODMAP?

Here are 5 reasons why this hummus recipe is safe to eat on a low fodmap diet:

• It uses canned chickpeas(garbanzo beans) which are well-rinsed and drained. Canned chickpeas are lower in FODMAPs because the FODMAPs from the chickpeas have leached into the brine. That’s why it is very important to rinse them well!
• It doesn’t use aquafaba. Aquafaba is the brine from the canned chickpeas or the leftover water where the chickpeas have been cooked. And this is where all those FODMAPs have leached into. 
• It uses garlic-infused olive oil instead of garlic. Garlic is not low FODMAP, not even in small amounts.
• It’s only low FODMAP in small portions. According to Monash University, canned chickpeas are Low FODMAP  at 42g (¼ cup) per meal. From this recipe, you will have about 8 portions. One serving shouldn't be more than 50 grams  (¼ cup)

🥣 Ingredients & Substitutes

Canned Chickpeas - Don’t replace them with cooked chickpeas as they are not low in FODMAP.

Tahini. Tahini is a sesame paste and it gives the hummus that nutty flavor. Only 2 tablespoon is low FODMAP. If you don’t like tahini you can just omit it.

Garlic Infused Olive Oil. Make sure that there are no garlic pieces in the oil as garlic is not low FODMAP. Plus the oil makes the texture of the hummus so luscious 

Fresh lemon juice. I don’t recommend replacing it with bottled lemon juice as fresh lemon juice tastes much better.

Ice Cubes. I recommend using ice cubes instead of water. Ice cubes make the hummus extra light and fluffy.

Spices (cumin, paprika, black pepper) - if you don’t like some spice you can omit it.

👩🏻‍🍳 How to make this hummus

Step 1: Add the ingredients to a blender

Add the garlic-infused olive oil, tahini, lemon juice, chickpeas, and 3 ice cubes. 

Step 2: Blend the ingredients together 

Process until it forms a smooth paste. If the hummus is too thick add a little bit of water to it. Continue to process until smooth. 

Step 3: Serve

Serve the hummus with pita chips, pita bread, or veggies.

📖 Low FODMAP hummus variations:

Kalamata Olives - add ¾ cup pitted kalamata olives.

Parmesan Hummus - add 1 cup of freshly grated parmesan cheese

Roasted sweet potato hummus- add 1 small baked sweet potato.

💭 FAQ:

💡What to serve with hummus?

Easy Gluten-Free Focaccia Bread

Buttery Naan Bread

Did you make this? Tell me about it! Leave a ⭐ REVIEW and COMMENT below!

Recipe