Why have just one type of low FODMAP hummus when you can have two? Whether you're craving something sweet or savory, these low FODMAP hummus recipes - classic and chocolate dessert - when eaten as a dip for low FODMAP veggies or fruit, gluten-free pretzels or crackers, will give you an easy, healthy low FODMAP snack in less than 10 minutes! As these hummus recipes are tahini-free, they're also low FODMAP in servings of up to ¼ cup!
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Why Low FODMAP Hummus 2 Ways?
After the amount of blood, sweat, and tears that went into low FODMAP Chicken Salad - 3 Ways, I swore I never would do another recipe multiple ways again. Yet, here we are.
A few months ago, I started developing a low FODMAP recipe for classic hummus. During the testing for that recipe, I was not only inspired to create a dessert version, but also a recipe for low FODMAP refried beans using chickpeas! Things like chicken and beans provide a great canvas for a variety of different flavor combinations.
As I was eating my low FODMAP classic hummus, I noticed how smooth and mousse-like its texture is. I thought it would make a great chocolate mousse and started researching whether chocolate dessert hummus was actually a thing.
Come to find out, it is. There are some dessert hummuses inspired by brownie batter, and others that resemble cookie dough. As Valentine's Day is coming up soon, I thought I'd go with the chocolate to satisfy chocolate cravings that inevitably come with this commercial holiday.
Low FODMAP Classic Hummus
Classic hummus is a Middle Eastern dip traditionally containing chickpeas, tahini, garlic, and lemon juice. It's widely consumed throughout North America and commercially produced hummus can be purchased at most mainstream grocery stores.
However, store-bought hummus is commonly made with garlic, which is high in FODMAPs. Also, tahini, or sesame paste, is a traditional ingredient and can be consumed in small amounts for low FODMAP; however, it has the same FODMAP as chickpeas (GOS or galacto-oligosaccharides), there is potential when consumed together for FODMAP stacking.
According to Monash University's Low FODMAP Diet App, canned chickpeas can be consumed in quantities of up to ¼ cup per serving for low FODMAP. While you could still use tahini in a homemade hummus have it still be low FODMAP, the quantity would be lower and not leave a lot of wiggle room if you happened to consume something else containing GOS within a short timeframe.
Thus, my low FODMAP classic hummus recipe is tahini-free and instead uses sesame oil to add a similar flavor to tahini. As FODMAPs are not oil-soluble, sesame oil does not contain FODMAPs. While oil contains fat that, when consumed in large amounts, can be a trigger for people with IBS, as sesame oil has a really strong flavor, we only need a little bit to achieve an ideal flavor level. I also add a bit of unsweetened SunButter (sunflower seed butter) or peanut butter to add a bit of that nutty flavor that tahini usually gives hummus.
Sesame oil in hummus?!?!
You may think - sesame oil in hummus - so weird! I may have thought the same at one point, but personally, I prefer the flavor of hummus with sesame oil (now having tried it) over tahini. Plus, as I'm hypoglycemic and require snacks throughout the day containing protein, I prefer to be able to consume larger amounts of hummus in one sitting than hummus containing tahini would allow for low FODMAP.
Can I still use tahini?!?!
If you still prefer to use tahini, I have included instructions for that in the recipe notes below - just keep your overall serving size of the classic hummus to 2 tablespoons.
Low FODMAP Chocolate Dessert (Brownie Batter) Hummus
As mentioned above, chocolate dessert hummus, also commonly called "Brownie Batter Hummus," is a sweet variation on traditional hummus containing chocolate and sweetener in addition to chickpeas and a neutral flavored oil.
I find the FODMAP information on chocolate somewhat confusing, but in order to simplify things and avoid FODMAP stacking, I've chosen to use melted dark chocolate as the chocolate component. According to Monash University's Low FODMAP Diet App, dark chocolate is low FODMAP in quantities of up to 30 grams or 1.06 ounces, 5-squares or ½ of a small bar per serving. I use 2.5 ounces across 6 servings in this low FODMAP dessert hummus recipe, well below the maximum tolerable amount per serving.
I also add SunButter or peanut butter to the dessert hummus, which I find is a nice cut to the sweetness, but that's optional. SunButter hasn't been tested by Monash University for FODMAPs, but sunflower seeds have and are low FODMAP in servings of up to 2 teaspoons (hulled). We're adding 1 tablespoon across 6 servings. While sunflower seeds contain the same FODMAP as dark chocolate (fructans), the amounts are so small that they do not come close to the maximum tolerable amount per serving.
Necessary Equipment
The equipment I use to make these low FODMAP hummus recipes includes:
- Food processor - if you don't have a food processor, a blender can also be used, although the food processor is my #1 choice for hummus.
- Fine mesh sieve or strainer
- Measuring spoons and cups
- Spatula
For the low FODMAP chocolate dessert hummus only:
- Microwave safe bowl
- Microwave
Low FODMAP Hummus - 2 Ways - Ingredients, Preparation & Serving Options
Way #1: Low FODMAP Classic Hummus
Ingredients
The ingredients I use to make this low FODMAP classic hummus recipe and their respective FODMAP information according to Monash University includes:
- Canned chickpeas, drained and well-rinsed - low FODMAP in quantity of up to ¼ cup per serving.
- Garlic-infused olive oil - adds garlic flavor without the FODMAPs. Also makes this hummus light and smooth.
- Sesame oil - FODMAP-free. As mentioned, if you prefer to use the traditional tahini, you can substitute 3 tablespoons of tahini for the sesame oil and sunbutter or peanut butter; however, you'll have to limit yourself to only 2 tablespoons of hummus per serving. Personally, I like the taste of sesame oil better in this hummus than tahini, and it's waaay less expensive.
- Lemon juice - low FODMAP in servings of up to ½ cup. We're adding only 2 tablespoons across 6 servings.
- Unsweetened SunButter (sunflower seed butter) or peanut butter - SunButter hasn’t yet been tested for FODMAPs; hulled sunflower seeds are low FODMAP in servings of up to 2 teaspoons per serving. Peanut butter is low FODMAP in up to 2 tablespoons per serving.
- Sea salt
- Ground cayenne pepper (optional) - great if you like your hummus to have some extra bite; however, if your body reacts poorly to spicy food, lessen or omit it completely.
- Water - to smooth out the hummus, more or less depending on how thick you like it
Preparation Instructions
To start, I pour my canned chickpeas into a fine mesh sieve or strainer and rinse them under cold water in the sink. I place them over the sink or bowl to drain.
While the chickpeas are draining, I add the garlic-infused olive oil, sesame oil, lemon juice, sun butter or peanut butter, salt, cayenne pepper (if using it) and 2 tablespoons of the water to the large bowl of a food processor. Then, I add the drained chickpeas, secure the lid, and process on high for 3 minutes, scraping down the sides of the bowl after each minute. If I find the hummus too thick, I add additional water, 1 tablespoon at a time, until my desired consistency is reached.
I remove the lid, taste the hummus, and adjust the oils, lemon juice, sun or peanut butter, and seasonings if needed.
Using a spatula, I scrape the hummus from the food processor into a serving bowl or container.
Serving Options
Serve this low FODMAP classic hummus as a dip for the following:
- Low FODMAP veggies, such as carrot sticks or cucumber or red bell pepper slices
- Low FODMAP gluten-free pretzels - I use Glutino Gluten-Free Pretzel Twists
- Gluten-free crackers
Or, serve this hummus as a spread for sandwiches or rice cakes. I actually break off pieces of rice cakes and dip them into the hummus.
Way #2: Low FODMAP Chocolate Dessert Hummus
Ingredients
The ingredients I use to make this low FODMAP dessert hummus and their respective FODMAP information per Monash University includes:
- Canned chickpeas, drained and well-rinsed - low FODMAP in quantity of up to ¼ cup per serving
- Pure maple syrup
- Avocado oil
- Milk of choice, lactose-free if needed. I typically use coconut milk or almond milk
- Unsweetened SunButter (sunflower seed butter) or peanut butter - SunButter hasn’t yet been tested for FODMAPs; hulled sunflower seeds are low FODMAP in servings of up to 2 teaspoons per serving. Peanut butter is low FODMAP in up to 2 tablespoons per serving.
- Pure vanilla extract
- Pinch of salt
- 2.5 ounces of dark chocolate bar, sugar-free if needed - Dark chocolate is low FODMAP in quantities of up to 30 grams (1.06 ounces) per serving. This quantity increases to 80 grams (2.82 ounces) per serving if you are not lactose-intolerant.
Preparation Instructions
To make this low FODMAP dessert hummus recipe, I first pour the can of chickpeas into a fine mesh sieve or strainer and rinse them under cold water in the sink. I set the sieve over the sink or a bowl to allow the chickpeas to drain.
While the chickpeas are draining, I add the maple syrup, avocado oil, 2 tablespoons of the milk, SunButter or peanut butter, vanilla extract and salt to the food processor. Then, I add the drained chickpeas to the food processor.
In a microwave safe bowl, I put the dark chocolate bar (breaking it apart if it doesn't fit well in the bowl), and microwave it for 1 minute on high heat. I take it out to stir the chocolate and microwave it again for another 15 seconds. Using a spatula, I scrape the chocolate into the food processor.
I process the ingredients for 3 minutes on high, scraping down the sides of the bowl after each minute. If I'm finding the hummus too thick, I add more milk, 1 tablespoon at a time, until it becomes my desired thickness, blending after each addition.
I taste the hummus and add adjust the maple syrup, SunButter or peanut butter, vanilla, and salt as needed. I melt a bit more chocolate if it's not chocolatey enough, careful not to go over the tolerable amount per serving. Keep in mind that SunButter contains the same FODMAP type as chocolate, so if you use SunButter, the wiggle room here for extra chocolate is not huge.
Using a spatula, I scrape the hummus from the food processor into a serving bowl or container.
Serving Options
Serve this low FODMAP Dessert Hummus as a dip with the following:
- Low FODMAP fruits, such as strawberries, which are FODMAP-free
- Low FODMAP gluten-free pretzels or crackers
Or, use it as a spread for rice cakes.
Storage
Store both of these low FODMAP hummus recipes in an air-tight container in the refrigerator for 4-5 days.
Please note: both types of hummus will thicken once refrigerated; the chocolate dessert hummus will thicken as it stands at room temperature due to the chocolate bar re-solidifying. If it becomes too thick to easily dip something into, stick it in a microwave safe bowl, microwave for 15-20 seconds and stir. Stick it back in for 5-10 more seconds if it's still not loose enough.
Low FODMAP Hummus - 2 Ways (Classic and Chocolate Dessert)
Ingredients
Low FODMAP Classic Hummus Ingredients:
- 14 ounce can ready-to-go chickpeas*
- 3 tablespoons garlic-infused olive oil
- 2 teaspoons sesame oil*
- 2 tablespoons lemon juice
- 1 tablespoon unsweetened SunButter, or regular peanut butter*
- ½ teaspoon sea salt
- ¼ teaspoon ground cayenne pepper, optional*
- 2-3 tablespoons water
Low FODMAP Chocolate Dessert Hummus Ingredients:
- 14 ounce can ready-to-go chickpeas*
- ¼ cup pure maple syrup
- 2 tablespoons avocado oil
- 2-4 tablespoons milk of choice, lactose-free if needed
- 1 tablespoon unsweetened SunButter , or regular peanut butter, optional*
- 1 teaspoon pure vanilla extract
- Pinch of salt
- 2.5 ounces dark chocolate bar, sugar-free if needed*
Instructions
Low FODMAP Classic Hummus Instructions:
- Pour chickpeas into a fine mesh sieve or strainer and rinse well under water. Set over the sink or a large bowl to drain.
- While the chickpeas are draining, add garlic-infused olive oil, sesame oil, lemon juice, sun butter or peanut butter, salt, cayenne pepper (if using it) and 2 tablespoons of the water to the large bowl of a food processor. Add the drained chickpeas.
- Secure the lid to the food processor. Process on high speed for 3 minutes, scraping down the sides of the bowl with a spatula after each minute. Add more water, 1 tablespoon at a time, until your desired consistency is reached, blending after each addition.
- Taste the hummus and adjust oils, lemon juice, sun or peanut butter and seasonings as desired and blend to combine. If the hummus is too grainy, blend on high until the graininess subsides.
- Using a spatula, scrape hummus from the food processor bowl into a serving bowl or container.
- Serve as a dip for low FODMAP veggies, gluten-free pretzels or crackers or as a spread for sandwiches or rice cakes.
- Homemade hummus can be stored in an air-tight container in the refrigerator for 4-5 days.
Low FODMAP Chocolate Dessert Hummus Instructions:
- Pour chickpeas into a fine mesh sieve or strainer and rinse well under water. Set over the sink or a large bowl to drain.
- While the chickpeas are draining, add maple syrup, avocado oil, 2 tablespoons of the milk, vanilla extract, and salt to the large bowl of a food processor. Add drained chickpeas.
- In a microwave safe bowl, add chocolate bar, and microwave on high for 1 minute. Stir with a spoon and microwave on high for additional 15 seconds. Stir.
- Using a spatula, scrape melted chocolate into food processor. Blend on high speed for 3 minutes, scraping down the sides of the bowl after each minute. If desired, add additional milk, 1 tablespoon at a time, until your desired consistency is reached, blending after each addition.
- Taste the dessert hummus and adjust sweetener and sun or peanut butter as desired and blend to combine. Melt additional chocolate if the hummus is not chocolatey enough (although be careful not to exceed the tolerable amount per serving for low FODMAP). If the hummus is too grainy, blend on high until the graininess subsides.
- Using a spatula, scrape hummus from the food processor bowl into a serving bowl or container.
- Serve as a dip for strawberries or other low FODMAP fruits, gluten-free pretzels or crackers, or as a sweet spread for rice cakes, etc.
- Homemade hummus can be stored in an air-tight container in the refrigerator for 4-5 days.
Equipment
Notes
- Thickening: Both hummuses will thicken once refrigerated. The chocolate dessert hummus will thicken as it sits at room temperature, largely due to the chocolate bar re-solidifying. If you're finding it too hard to dip into, put the dessert hummus in a microwave safe bowl and microwave it for 15-20 seconds or until it loosens up again and is more pliable for dipping.
- If you don’t have a food processor, you can also use a blender to make these low FODMAP hummus recipes; however, I find the food processor easier to use for hummus.
- The nutrition card below reflects the nutritional information of the low FODMAP classic hummus only and does not include the dessert hummus.
- Canned chickpeas: rinsed and drained, are low FODMAP in quantities of up to ¼ cup per serving.
- Sesame oil: I use FODMAP-free sesame oil instead of traditional tahini to allow for a larger serving size of ¼ cup. If you prefer to use tahini, substitute 3 tablespoons for the sesame oil and SunButter or peanut butter but keep your overall hummus serving size to 2 tablespoons per serving.
- SunButter (or sunflower seed butter): hasn’t yet been tested for FODMAPs; hulled sunflower seeds are low FODMAP in servings of up to 2 teaspoons per serving. Peanut butter is low FODMAP in up to 2 tablespoons per serving.
- Cayenne: Sometimes people with IBS react poorly to spicy food. Lessen or omit if this is the case for you.
- Dark chocolate: low FODMAP in quantities of up to 30 grams (1.06 ounces) per serving. This quantity increases to 80 grams (2.82 ounces) per serving if you are not lactose-intolerant.
- See post above for more comprehensive FODMAP information.
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