3 Low FODMAP Hummus Recipes

Did you know that you can eat hummus on the low FODMAP diet? It's common for anyone new to the diet to think that hummus is off-limits. This may be the result of outdated or overly simplified high FODMAP food lists you find online. With a little bit of effort and know-how, you can put hummus back on the menu. These 3 low FODMAP hummus recipes will satisfy your cravings through the elimination phase and beyond.

Recipe FAQ’S

Why is traditional hummus not low FODMAP?

Traditional hummus is made with chickpeas, garlic and tahini, all of which have a limited safe serve on a low FODMAP diet. It’s helpful to know exactly what’s in a particular food that makes it high FODMAP. This way it becomes easier for us to look for alternatives or make homemade versions. Switching some of the higher FODMAP ingredients for those which are low FODMAP is an essential part of the elimination phase. Let's take a closer look at what makes hummus high FODMAP;

Chickpeas

Hummus is typically made with dried rather than canned beans. Most dried beans are limited on the low FODMAP diet as they contain high amounts of fructans and GOS. These types of FODMAPs are water-soluble which is why well-rinsed, canned versions are usually better tolerated. The canned beans are cooked at high heat and can remain in the cooking liquid for a considerable length of time before being eaten. This helps to slightly dilute the concentration of fructans and GOS within the beans as the FODMAPs leach into the water. As long as we drain off the canning liquid and rinse the beans thoroughly they can usually be tolerated in small portions.

Traditionally, hummus often includes some of the cooking liquid from the boiled chickpeas. This is better known as aquafaba. Whilst it helps to give an airy, creamy finish to the hummus it’s incredibly high in FODMAPs and should be avoided during the elimination phase.

To create a FODMAP safe, homemade hummus we need to use well-rinsed, canned chickpeas which have a low FODMAP serving size of ¼ cup or 42g. The easiest way to keep your portion low FODMAP is to use no more than 42g of chickpeas per serving and multiply this by how many portions you would like to make.

Garlic

Garlic is another high FODMAP ingredient that usually appears in most varieties of store-bought hummus. It's incredibly high in fructans and has no safe serve listed in the Monash FODMAP app.

Thankfully, you don’t need to omit the classic garlic flavour entirely. Whole garlic can be easily replaced with garlic-infused oil. Simply use garlic oil in place of the more traditional plain olive oil.

Tahini

Tahini is the pulp of hulled or unhulled sesame seeds. It contains moderate amounts of GOS and has a small low FODMAP serving size of 2 Tbsp.

Tahini can be an acquired taste for some people but it does help to give hummus its classic nutty, earthy flavour. It’s possible to make delicious tahini-free hummus and this is what I recommend during the elimination phase.

For a more authentic flavour, I added tahini to this homemade hummus but this does increase the risk of FODMAP stacking. This is because both chickpeas and tahini contain moderate to high amounts of GOS. As the low FODMAP safe servings of both are fairly small we get closer to exceeding our FODMAP tolerance by adding or “stacking” them together in the same recipe. Check out this detailed post for more information on FODMAP stacking and how to avoid it.

If you can't imagine a time when you'll be able to confidently dip into your favourite hummus then you need to check out my experience with FODZYME. These digestive enzymes are specifically designed to tackle the FODMAPs in food, making them easier to digest.

Can I make this hummus without tahini?

Yes. It may not have the earthy, depth of flavour that you get with traditional hummus but it will still be tasty.

To replicate the creaminess of the tahini you could add 1 tablespoon of coconut yoghurt to the classic hummus recipe. Alternatively, you could blend soaked macadamia nuts with a splash of almond milk to create a smooth pulp. The benefit of using macadamias is that they give a rich, nuttiness but unlike tahini, they are FODMAP free.

Omitting the tahini from the peanut and lime version is less noticeable due to the nutty flavour of the peanuts.

Low FODMAP hummus portion sizes

The Monash app does have a generic listing for hummus (it’s listed in the condiments section under hommus). Unfortunately, it doesn’t have a green light serving that’s considered safe for the elimination phase. It’s listed as moderate for fructans at 1 tablespoon or 20g. It becomes high for fructans and moderate for GOS at 2 tablespoon or 40g. As some people do add small servings of moderate FODMAP foods into their diet I wanted to add it here as an option.

Whilst the amount of hummus you can make with a 42g safe serving of chickpeas is adequate for a snack, there are ways to incorporate hummus into a satiating main meal. One of my favourite combinations is hummus and potatoes, whether on a good old jacket spud, as a dip for dunking wedges or in a potato salad.

The red pepper flavour is lush when stirred through pasta. The more unusual peanut and lime flavour is great with noodles, dolloped on top of a grain bowl or even in vegan sushi.

For those greedy gannets like me, you’ll be pleased to hear that there are a few ways you can increase your serving of hummus whilst still staying under safe limits. Due to the extra volume of ingredients in my grilled red pepper hummus recipe, it makes for a much more FODMAP safe substantial portion. If you’re used to eating hummus in larger quantities then try experimenting with adding other FODMAP free ingredients to bulk out the safe serving of chickpeas. I recommend adding one of the following combinations to a batch of classic hummus:

• Roasted carrots and cumin seed
• Roasted Japanese pumpkin and curry powder
• Pickled beetroot and fennel seed
• Homemade parsley, basil or kale pesto
• Roasted tomatoes and black olive

How long can I store homemade hummus?

This hummus can be stored in the fridge for up to 5 days. Alternatively, it can be frozen for up to 3 months. To defrost the hummus thaw it overnight in the fridge. If the thawed hummus seems a bit grainy then pop it in a blender with a splash of water until it’s smooth and creamy again.

Can you recommend a store-bought low FODMAP hummus?

When I last checked I couldn’t find any store-bought brands of low FODMAP hummus available in the UK. Likewise, there are no certified low FODMAP brands listed in the Monash app or on the specialist FODMAP supermarkets that I’ve checked online. If you do know of a FODMAP safe brand then please share it with us in the comments below.

The best way to enjoy hummus on the low FODMAP diet is to make it yourself. Swapping high FODMAP ingredients for low FODMAP substitutes and eating in moderation is how you get your hummus fix.

Recipe

3 Low FODMAP Hummus Recipes

Michelle @ The Irritable Vegan

Did you know that you can eat hummus on the low FODMAP diet? These 3 different low FODMAP hummus recipes will satisfy your cravings through the elimination phase and beyond.

4.50 from 2 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 0 minutes mins

Grilled red pepper flavour 20 minutes mins

Course Snack

Cuisine Middle Eastern

Servings 2 Per variation

Equipment

• Food processor

Ingredients

 

1x2x3x

Classic Hummus

• 84 g canned chickpeas
• 1 tablespoon garlic oil
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• ¼ teaspoon ground cumin
• pinch salt
• pinch black pepper
• Optional 1 tablespoon water
• Optional 1 teaspoon of garlic oil to garnish

Grilled Red Pepper Hummus

• All the ingredients for the classic hummus except the optional water
• 130 g /1 medium red bell pepper
• 1 tablespoon tomato puree
• ¼ teaspoon smoked paprika
• ⅛ teaspoon dried chilli flakes
• Optional pinch of chilli flakes to garnish

Peanut and Lime Hummus

• All the ingredients for the classic hummus except the optional water
• 2 tablespoon peanut butter
• 1 tablespoon lime pickle - Check it’s garlic and onion free
• ¼ teaspoon crushed coriander seed
• Optional 1 teaspoon maple syrup to taste
• Optional 1 teaspoon crushed peanuts to garnish

Instructions

 

Classic Hummus Method

• Discard the liquid from the can and thoroughly rinse the chickpeas under cold running water. Set aside and allow to drain well.
• Add all the ingredients to a food processor and blitz until smooth, (approx 90 seconds). Only add the optional water if your food processor needs a little help to get going and achieve a smooth, creamy finish.
• Spoon the hummus into a shallow serving dish and garnish with the optional garlic oil if you prefer a more pungent garlic flavour.

Grilled Red Pepper Hummus Method

• Halve and deseed the pepper. Place it skin side up under a hot grill/broiler until the skin blackens, approx 10 minutes.
• Carefully remove the pepper from the grill and place it into a glass jar. Close the lid of the jar and leave the pepper to steam for 10 minutes.
• After 10 minutes the pepper should be cool enough to handle. Peel and discard the skin from the flesh of the pepper. It should peel away easily in one whole piece.
• Place the pepper into a food processor along with a portion of classic hummus and the remaining ingredients. Blitz until smooth.
• Garnish with the optional chilli flakes if you like it spicy.

Peanut and Lime Hummus Method

• Place all the ingredients for the classic hummus into a food processor.
• Add the peanut butter and lime pickle and blitz until smooth. Due to the extra liquid, it’s unlikely you’ll need the optional water.
• I prefer to stir my crushed coriander seeds through the hummus after it’s been blended. For a subtler taste and smoother hummus, you can add it with the rest of the ingredients before blending if preferred.
• Taste and adjust the sweetness. Depending on the pungency of your lime pickle you may need to add the optional maple syrup for balance.
• Garnish with the optional crushed peanuts if you like it crunchy.

Recipe Video

https://youtu.be/VnuucSyjHsc

Notes

This is my quick and easy go-to hummus, if you prefer the texture to be silky-smooth then you may wish to remove the skins from the chickpeas. Removing the skins is best done immediately after rinsing the chickpeas.

To cut down on prep work use grilled peppers from a jar. These tend to be on the oily side so you may wish to reduce the initial 1 tablespoon of garlic oil to compensate. 

The classic and peanut lime versions serve 2 portions each and the roasted red pepper serves 3. These recipes are intended to give you some flavour options and should be eaten one at a time in separate batches if you're following a low FODMAP diet. Alternatively, you can make all these in bulk and store them in FODMAP safe portions in the freezer so that you always have hummus on hand, YAY!

Keyword Fructose-free, Gluten-free, Lactose-free, Mannitol-free, Onion-free, Sorbitol-free

Tried this recipe?Let us know how it was!