Low FODMAP hummus

1 serve = 2 tbsp of hummus

Gluten free



1 x 400g tin of chickpeas*, rinsed and drained (IMPORTANT!)

2 tbs tahini**

2 tbs garlic infused oil

1 tbs onion infused oil

2 tbs lemon juice

1 tbs water

½ tsp cumin

Salt and pepper to taste


1. Drain and rinse the canned chickpeas, set aside.

2. Combine all ingredients in the blender or food processer and blend until smooth and well combined.

3. To reach your desired consistency, you can add a dash more water and/or oil.

4. Serve with rice crackers, vegetable sticks or on a slice of low FODMAP toast with poached eggs for breakfast. Yum.

How is this hummus low FODMAP?

There are different versions, but generally the traditional hummus recipe includes the triple threat of FODMAPs – chickpeas, sesame seeds (tahini) and garlic. In this recipe, we have shifted things around and modified ingredients and measurements.

By also taking care of how much is actually eaten , then you have yourself a homemade hummus that can still be enjoyed on a low FODMAP diet.

Beetroot hummus

Substitute half the chickpeas for the same quantity of tinned beetroot.


*1/4 cup of canned chickpeas is low FODMAP according to Monash University
**2 tbsp of tahini paste is low FODMAP according to Monash University

Download Recipe