Low FODMAP Almond Butter

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This low FODMAP almond butter is smooth, nutty, and easy to make at home. Roasting raw almonds enhances their flavor, and blending them slowly creates a naturally creamy spread—no additives needed. It’s perfect on low FODMAP toast, oatmeal, or fruit, and made without garlic, honey, or hidden irritants. Best of all, almonds are low FODMAP at controlled portions (up to 10 nuts or 1 tablespoon of butter per serving), making this a safe, satisfying choice for IBS-friendly snacking.

Ingredients Needed:

• 3 cups raw almonds: plain, unsalted.
• 1–2 tsp avocado oil (optional): helps blend if needed.
• Sea salt: to taste.

How To Make Low FODMAP Almond Butter:

Roast the Almonds:
Preheat oven to 350°F. Line a large baking sheet with parchment paper. Spread almonds evenly and roast for 10 minutes, until lightly golden and fragrant. Let cool slightly.

Blend the Almonds:
Transfer almonds to a food processor. Blend in intervals, stopping every 30–60 seconds to scrape down sides and let the motor rest.

• First, the almonds will become crumbs.
• Then, they’ll form a thick ball.
• Finally, they’ll turn into smooth almond butter—this takes about 15 minutes total.

Add Oil if Needed:
If the mixture is too thick, add avocado oil 1 teaspoon at a time and continue blending until creamy.

Season and Store:
Add sea salt to taste. Transfer to an airtight jar and store at room temperature for 1 week, or in the fridge for 3–4 weeks.

Recipe Tips:

• Use a powerful food processor—this takes time and strength.
• Always roast the almonds for flavor and smoother blending.
• Avoid flavored or salted almonds—they may contain high FODMAP additives.
• For variety, add a pinch of cinnamon or maple syrup (low FODMAP at 1 tsp).
• Portion control matters: 1 tablespoon per serving is low FODMAP safe.

How to Store & Reheat:

• Room Temperature: Store in a sealed jar up to 1 week.
• Fridge: Best kept in fridge for up to 1 month.
• Freezer: Freeze in small portions up to 3 months. Thaw in fridge overnight.

Nutrition Facts (per 1 tbsp serving):

• Calories: 100
• Sodium: 0–50 mg (based on salt use)
• Protein: 3 g
• Fat: 9 g
• Carbs: 4 g
• Fibre: 2 g
• Sugar: 1 g

FAQs:

Are almonds low FODMAP?
Yes, in small portions. A safe serving is up to 10 almonds or 1 tablespoon of almond butter.

What oil is best for almond butter?
Neutral oils like avocado or grapeseed work well. Only use if needed to blend.

Can I skip roasting the almonds?
Technically yes, but roasting improves flavor and helps blending.

How long does homemade almond butter last?
Up to 1 week at room temp or 1 month refrigerated. Always use a clean spoon to avoid spoilage.

Can I use a blender instead of a food processor?
A high-powered blender like Vitamix may work, but food processors are better for nut butters.

Try More Recipes:

Try More Recipes:

• Low FODMAP Chicken Sandwich
• Low FODMAP Tuna Sandwich
• Low FODMAP Meat Sandwich