This hummus is velvety, nutty, and balanced with a hint of citrus and warm spices. It uses simple, FODMAP-safe ingredients like canned chickpeas in a suitable portion, tahini, and garlic-infused oil. It’s rich in flavor but low in fermentable carbs, making it perfect for those managing digestive comfort while still enjoying real food. Whether used as a dip, spread, or savory snack, it’s both satisfying and bloating-safe.

Ingredients Needed

2 cups canned chickpeas: rinsed and drained thoroughly to remove FODMAPs in the liquid
½ cup tahini: smooth sesame paste made only from sesame seeds and oil—nutty and creamy
¼ cup garlic-infused olive oil: use only the oil (no garlic bits) for safe, savory flavor
1 Tbsp lemon juice: adds brightness and balance
1 Tbsp ground cumin or paprika: use your favorite spice or a mix—adds warmth and color
Salt and black pepper: to taste
Water (as needed): add a teaspoon at a time to blend smoothly
Paprika + olive oil (for garnish): optional but adds a beautiful finish

How To Make Low FODMAP Hummus

Blend the Base
In a food processor, combine drained chickpeas, tahini, garlic-infused oil, lemon juice, cumin or paprika, and salt and pepper.

Adjust Texture
Blend until smooth, adding water a teaspoon at a time to reach your desired consistency.

Taste & Adjust
Taste and adjust seasoning as needed—more lemon juice for brightness, more cumin for warmth, or a pinch of salt.

Serve
Spoon into a bowl, drizzle with olive oil, and sprinkle with paprika for color. Serve with low FODMAP crackers or veggie sticks.

Recipe Tips

Use only canned chickpeas—dried chickpeas are higher in FODMAPs even when cooked
Portion size matters—stick to 2–3 Tbsp per serving to stay within FODMAP-safe limits
Use garlic-infused oil, not fresh garlic—this gives flavor without triggering symptoms
Add water slowly—this ensures the perfect creamy texture
Chill before serving—flavors deepen after resting for an hour in the fridge

How to Store & Reheat

Room Temperature: Not recommended—store chilled to stay food-safe
Fridge: Store in an airtight container up to 5 days
Freezer: Freeze in small containers up to 1 month. Thaw overnight in fridge and stir before serving

Nutrition Facts (per 2 Tbsp serving)

Calories: ~90
Sodium: ~70 mg
Protein: 2.5 g
Fat: 6 g
Carbs: 6 g
Fibre: 1.5 g
Sugar: 0 g

FAQs

Q: Are canned chickpeas low FODMAP?
Yes—in small amounts. Up to ¼ cup (42g) of rinsed, drained canned chickpeas is low FODMAP and gut-friendly.

Q: Can I use dry chickpeas instead of canned?
No—dry chickpeas are higher in GOS (a FODMAP). Use canned and rinse well to stay safe.

Q: Is tahini low FODMAP?
Yes—1 tablespoon is considered low FODMAP. This recipe uses a moderate amount spread across many servings.

Q: Can I use real garlic or onion?
No—both are high FODMAP. Garlic-infused oil gives you the flavor without the fermentable carbs.

Q: What can I serve this with?
Try low FODMAP crackers, cucumber slices, or carrot sticks for a safe and tasty snack.

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