Low FODMAP Hummus - 2 Ways (Classic and Chocolate Dessert)
These low FODMAP hummus recipes - classic and chocolate dessert - will give you a healthy and savory or sweet low FODMAP snack in less than 10 minutes! Make these recipes refined-sugar free by using unsweetened SunButter and sugar-free dark chocolate. Low FODMAP in servings of up to ¼ cup and gluten-free.
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
unsweetened SunButter, or regular peanut butter*
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.
Nutrition
Calories: 199kcalCarbohydrates: 19gNet Carbohydrates: 14gProtein: 6gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 199mgPotassium: 201mgFiber: 5gSugar: 3gVitamin A: 54IUVitamin C: 3mgCalcium: 36mgIron: 2mg
Nutritional information is provided as a courtesy and should be relied upon for estimates only. As nutrition calculators are not always accurate, we cannot guarantee the accuracy of any nutritional information on the site.
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