Introduction
Hummus has always been one of those versatile dips that finds its way onto party tables, snack plates, and even weeknight dinners. But if you’re following a low-FODMAP diet, you already know the struggle traditional hummus often contains chickpeas and garlic in amounts that can trigger discomfort. That’s where this Low-FODMAP Hummus Recipe comes in. It’s creamy, flavorful, and gentle on digestion, giving you all the comfort of hummus without the worry. Today, I’m sharing my personal take on this gut-friendly classic that’s become a staple in my kitchen.
Table of content
Table of Contents
Low-FODMAP Hummus Recipe: A Delicious Gut-Friendly Dip
- Total Time: 10 minutes
- Yield: 6 servings 1x
- Diet: Gluten Free
Description
A creamy and gut-friendly Low-FODMAP Hummus Recipe made with canned chickpeas, garlic-infused olive oil, tahini, and lemon juice.
Ingredients
1 cup canned chickpeas, rinsed and drained
2 tbsp garlic-infused olive oil
1 tbsp tahini
2 tbsp lemon juice
1/2 tsp ground cumin
Salt to taste
2–3 tbsp cold water
Instructions
Add chickpeas, tahini, lemon juice, cumin, and salt to a food processor.
Blend until partially combined.
Drizzle in garlic-infused olive oil while blending.
Add cold water gradually until smooth and creamy.
Taste and adjust seasoning if needed.
Serve with low-FODMAP vegetables or gluten-free crackers.
Notes
Rinse canned chickpeas thoroughly to lower FODMAP content.
Store in an airtight container for up to 5 days in the refrigerator.
Freeze in small portions for up to 3 months.
- Prep Time: 10 minutes
- Method: Blended
- Cuisine: Low FODMAP, Gluten-Free
Nutrition
- Serving Size: 2 tbsp
- Calories: 70
- Sugar: 0
- Sodium: 120mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 2g
- Cholesterol: 0mg
Keywords: Low-FODMAP Hummus Recipe, gut-friendly hummus, easy hummus dip
The Story Behind My Low-FODMAP Hummus
Childhood Comforts and Food Memories
Growing up in Kentucky, dips and spreads were a regular part of family gatherings. Whether it was game day, a potluck, or just a cozy evening snack, there was always something to scoop up with chips or fresh veggies. After moving to Austin, I found myself craving those familiar flavors from home, especially hummus. But once I started experimenting with a low-FODMAP lifestyle, I realized I couldn’t enjoy the store-bought versions without feeling weighed down. That’s when I decided to craft my own Low-FODMAP Hummus Recipe, one that tasted just as comforting but worked for my digestion.
Why Traditional Hummus Can Be a Problem
Classic hummus is built on chickpeas, garlic, and tahini. While delicious, those first two ingredients can be tough for anyone managing IBS or following the low-FODMAP plan. The trick is learning how to adapt it without losing that creamy, savory flavor we love. Using canned chickpeas (which are easier to digest when rinsed well) and garlic-infused olive oil gave me the base I needed. The first time I nailed this version of my Low-FODMAP Hummus Recipe, it felt like I’d found a little piece of home again one that didn’t come with stomach upset. Now, it’s a dip I serve proudly at gatherings, right alongside dishes like my Low-FODMAP Dinner Ideas and Healthy Snacks.
Ingredients and Simple Swaps
Low-FODMAP Ingredients That Work
The secret to making hummus that’s both satisfying and gut-friendly lies in smart swaps. Instead of starting with dried chickpeas, canned chickpeas are the star of this Low-FODMAP Hummus Recipe. Rinsing them thoroughly removes much of the FODMAP content, making them gentler on digestion. Garlic is usually the main culprit in traditional hummus, but garlic-infused olive oil delivers the same flavor without the discomfort. A small amount of tahini is perfectly safe within portion guidelines, while lemon juice, cumin, and a drizzle of olive oil bring everything together. Each ingredient in this Low-FODMAP Hummus Recipe is chosen to keep it flavorful and easy to digest.
Here’s a simple breakdown of the ingredients you’ll need for this recipe:
| Ingredient | Low-FODMAP Portion |
|---|---|
| Canned chickpeas (rinsed and drained) | 1 cup |
| Garlic-infused olive oil | 2 tablespoons |
| Tahini | 1 tablespoon |
| Fresh lemon juice | 2 tablespoons |
| Ground cumin | ½ teaspoon |
| Salt | To taste |
| Cold water | 2–3 tablespoons |
Why These Choices Matter for Digestion
Every ingredient in this Low-FODMAP Hummus Recipe has been selected with digestion in mind. Canned chickpeas, when rinsed well, are easier to tolerate than dried versions while still offering protein and fiber. Garlic-infused olive oil adds rich flavor without high-FODMAP compounds. Tahini, when kept in small amounts, balances creaminess with safety. Lemon juice and cumin not only brighten the flavor but also support gut comfort. With these thoughtful swaps, this Low-FODMAP Hummus Recipe becomes a snack that feels indulgent yet gentle. For more ways to enjoy balanced meals, check out my Low-FODMAP recipes
Step-by-Step to Creamy Perfection
Blending for the Right Texture
Making hummus at home is all about achieving that smooth, creamy consistency we all crave. To start this Low-FODMAP Hummus Recipe, add the rinsed canned chickpeas, tahini, lemon juice, cumin, and salt into your food processor. Pulse until everything begins to combine. Next, drizzle in the garlic-infused olive oil while blending, then slowly add cold water one tablespoon at a time until you reach the perfect texture. The trick is patience—let the processor run for an extra minute. That extra blending transforms this Low-FODMAP Hummus Recipe from chunky to luxuriously silky, making it taste just as indulgent as traditional hummus.
Serving Ideas for Everyday Snacking
Once your hummus is ready, the fun begins. This Low-FODMAP Hummus Recipe pairs beautifully with crisp veggies like carrots, cucumbers, and bell peppers. It also makes a great spread on gluten-free wraps or a dip for rice cakes. When entertaining, I love featuring it as part of a mezze platter alongside olives, roasted vegetables, and other small bites. The beauty of this Low-FODMAP Hummus Recipe is how versatile it is works as a snack, appetizer, or side dish. For even more ideas, check out my Low-FODMAP Dinner Ideas where hummus often appears as a healthy addition, or pair it with my Low-FODMAP Appetizers for a complete spread.
Tips, Variations, and Storage
Flavor Variations for Fun
One of the best things about this Low-FODMAP Hummus Recipe is how flexible it can be. If you’re craving something fresh, blend in a handful of parsley or basil for a herby twist. A sprinkle of smoked paprika adds a warm, earthy note that pairs beautifully with roasted veggies. For a touch of sweetness, roasted red peppers bring color and depth without pushing FODMAP limits. Each variation keeps the base of this Low-FODMAP Hummus Recipe intact, so you can enjoy different flavors while staying safe on your diet. It’s a fun way to keep your snacks and meals interesting week after week.
Make-Ahead and Storage Advice
Homemade hummus is easy to store and perfect for meal prep. This Low-FODMAP Hummus Recipe will keep in an airtight container in the refrigerator for up to five days. To maintain freshness, drizzle a thin layer of olive oil on top before sealing. If you’d like to make a larger batch, you can freeze it in smaller portions for up to three months. Just thaw it overnight in the fridge and stir well before serving. This makes it an ideal dip to have on hand for quick snacks, packed lunches, or even entertaining. Pair it with my Meal Prep Ideas or add it to a Low-FODMAP Meal Plan for a convenient, gut-friendly option that’s always ready to go.
FAQs
What brand of hummus is low FODMAP?
Most store-bought hummus brands are not fully low-FODMAP due to the garlic and chickpea content. However, some smaller specialty brands create gentler versions. Always check the ingredient label and portion size. When in doubt, making your own Low-FODMAP Hummus Recipe at home ensures full control over ingredients. For more safe ideas, check out my Low-FODMAP Snacks that pair well with hummus.
Is Sabra Classic hummus low FODMAP?
Unfortunately, Sabra Classic hummus is not considered low-FODMAP. It contains both garlic and chickpeas in amounts that may trigger symptoms for people with IBS. If you want to enjoy hummus without worry, preparing a homemade Low-FODMAP Hummus Recipe is your best option. It’s quick, easy, and delicious. For gatherings, pair it with my Low-FODMAP Appetizers to create a complete snack platter that everyone can enjoy.
Is tahini ok on a low FODMAP diet?
Yes, tahini can be included in small amounts on a low-FODMAP diet. A tablespoon or less is usually well tolerated, which is exactly how it’s used in this Low-FODMAP Hummus Recipe. The nutty flavor adds richness without overwhelming your digestive system. To see how tahini works in other dishes, explore my Low-FODMAP Meal Ideas where it shows up in sauces and dressings.
Is hummus allowed on a low FODMAP diet?
Traditional hummus isn’t typically low-FODMAP because of garlic and the chickpea portions. But with the right swaps—like canned chickpeas, garlic-infused oil, and balanced tahini—you can absolutely enjoy hummus. This Low-FODMAP Hummus Recipe proves that you don’t have to give up comfort foods to stay symptom-free. For even more comforting options, try it alongside my Gluten-Free Bread Recipe or other spreads.
Conclusion
Eating well on a low-FODMAP diet doesn’t mean giving up the foods you love. With a few smart swaps, this Low-FODMAP Hummus Recipe brings back the creamy, savory dip that so many of us crave. It’s simple enough for weeknight snacking yet special enough to serve at a gathering. By making it at home, you control every ingredient and keep your digestion comfortable. I hope this recipe helps you enjoy hummus again and inspires you to create even more gut-friendly dishes in your kitchen.