Low FODMAP No Cook Easy

Low FODMAP Hummus

Creamy, garlicky hummus made FODMAP-safe with garlic-infused oil. Perfect for dipping vegetables or spreading on sandwiches.

Prep Time
10m
Cook Time
0m
Total Time
10m
Servings
8
Low FODMAP Hummus

Instructions

  1. 1

    Add chickpeas to a food processor and pulse until roughly chopped.

  2. 2

    Add tahini, garlic-infused oil, lemon juice, water, cumin, and salt.

  3. 3

    Process until smooth and creamy, about 2-3 minutes.

  4. 4

    Scrape down sides as needed and add more water if too thick.

  5. 5

    Taste and adjust salt and lemon juice as needed.

  6. 6

    Transfer to a serving bowl.

  7. 7

    Create a swirl pattern on top with a spoon.

  8. 8

    Drizzle with olive oil and sprinkle with paprika.

  9. 9

    Serve with low FODMAP vegetables or gluten-free crackers.

FODMAP Notes

Canned chickpeas are low FODMAP at 1/4 cup (42g) per serving - this recipe divides appropriately. Garlic-infused oil provides garlic flavor without FODMAPs since fructans are not oil-soluble. Tahini and lemon are safe.

Tips

  • 💡 Use room temperature chickpeas for smoother texture
  • 💡 Reserve some chickpea liquid to thin if needed
  • 💡 For extra smooth hummus, remove chickpea skins
  • 💡 Store in airtight container up to 1 week
#snack #appetizer #dip #vegetarian #vegan #gluten-free #dairy-free

Recipe Notes

This classic hummus gets its garlicky punch from garlic-infused olive oil, making it completely FODMAP-safe. The texture is smooth and creamy, perfect for dipping or spreading.

Substitutions

  • Oil: Any garlic-infused oil works
  • Tahini: Sunflower seed butter for nut-free
  • Acid: White wine vinegar instead of lemon

Storage

  • Refrigerator: Keeps 5-7 days
  • Freezer: Freezes well up to 2 months

FODMAP Stacking Note

One serving (about 2 tablespoons) is low FODMAP. Watch portion size as chickpeas can stack.

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