Zucchini Hummus – a low FODMAP dip

Zucchini Hummus – a low FODMAP dip
The complaint I hear the most from low Fodmappers is that they don’t know what to eat for snacks. Those of you who work outside the home are probably used to dashing to the nearest cafe or bakery to buy something high Fodmap. But once you know your IBS is caused by the presence of high Fodmaps in your food, that isn’t an option. So, it requires a little thought in advance and perhaps a little preparation if you want variety.

Snacks galore:

  • Lactose-free yoghurt
  • Rice crackers with peanut butter
  • A few nuts (excluding pistachio, cashews and more than 10 almonds)
  • Buckwheat crisp bread with a low Fodmap topping like butter (butter has almost no lactose because it is a fat) and strawberry jam
  • A rice cake with a couple of slices of tomato and canned tuna (in spring water because too much oil can be a gut irritant)
  • Corn-based crackers with cottage cheese (up to 4 tbsp is low Fodmap) and some lettuce and/or a few slices of courgette
  • Low Fodmap fruit like strawberries (8), blueberries (20), a banana (1), one orange
  • Potato crisps (choose the ones with the least oil)
  • Vegetable crudités with a dip like the one I prepared yesterday (recipe below)
  • A small serving of home-made baking – using gluten-free flours and plain sugar or maple syrup (I have heaps on this blog – go to Low Fodmap Recipes and look around for something you might like).

And that’s just the tip of the iceberg. There are heaps of possibilities, especially if you do your own baking. You could have something sweet like these Key Lime Whoopie Pies or something savoury like Sweet Potato Cheese Muffins (1/2 cup sweet potato is low Fodmap so just eat one).

But onto my dip. It is full of nutritious courgettes, spices and tahini paste (1 tbsp is low FODMAP but the major part of this dip is courgettes, but don’t overdo it.) This is great with vegetable sticks or potato crisps or rice or corn crackers. Sit back and watch the sunset with a glass of chilled dry white wine. But only one glass to stay low FODMAP. Enjoy!

4.5 from 2 reviews
Zucchini Hummus - a low FODMAP dip
  • 2 cups chopped zucchini
  • ½ cup tahini
  • Juice of 2 lemons
  • 1 tsp dried cumin
  • 1 tsp turmeric
  • 1 tsp dried coriander
  • 1 tsp salt
  1. Process all the ingredients together in a food processor.
  2. Serve with raw vegetable crudités or gluten-free crackers.

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  1. says

    It’s great the way you keep creating recipes to help people with your condition. That’s a very helpful list of snacks. And I love your zucchini dip recipe – it’s a very pretty colour and looks to have great consistency xx

    • says

      Natural ingredients is the only way to go on a low Fodmap diet because then you know what’s in your food. I love the traditional hummus as well but unfortunately it doesn’t love me.

  2. Diana G says

    just wanted a confirmation. In the recipe where it lists dried coriander, do you mean coriander seed and not dried cilantro (coriander leaf)?

  3. Nicole says

    Thanks! I have had some Tahini in my cupboard for ages, never tried it. Finally had the courage to try it! So grateful to have something Low FODMAP to snack on – the dip containing garlic I had on the weekend did not agree with me, much as I wanted it to! And I now have a purpose for the millions of lemons growing on my tree :) Much appreciated

  4. David says

    Can you explain your rationale for calling this low FODMAP? Tahini, in portions as small as 1/2 tablespoons, are a significant sources of GOS and fructans. In order to have less than 1/2 tablespoon tahini per serving, one would have to eat less than 1/16 th of the recipe.

    • says

      That is incorrect. We can have 1 tbsp or 20gms of tahini before it affects us. You may have missed in my post where I said, “1 tbsp is low FODMAP but the major part of this dip is courgettes, but don’t overdo it..” This recipe makes quite a lot. In fact it lasted my family several days. So don’t worry and enjoy.

  5. Caitlin says

    I made this recipe and honestly, at first I wasn’t sure of the flavor. After refrigerating it, however, the flavors melded together quite well and I didn’t want to stop eating it. This is a great alternative to hummus. How long do you think it would last in the fridge? I’ve had it for about a week and a half now. Not much left but I’m the only one eating hence the length of time.

  6. Leisa says

    Can I just confirm – the zucchini is meant to be raw, right? We don’t cook it first. Can’t wait to try this recipe! My first week at low FODMAP, fingers crossed.

  7. Leisa says

    Thanks for a wonderful recipe! Weirdly, I didn’t have coriander in my cupboard (I guess I ate it all because I love it!) so I sprinkled a pinch of dried mint before blending and it was delicious. Took your advice and went easy on eating it – which was hard to do!


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