All Fodmap Recipes/ Fodmap Light Bites/ Fodmap Side Dishes/ Fodmap Snacks


Low Fodmap Snack - FODMAP hummus

HUMMUS!  I cannot tell you the last time I had this delicious dip until recently as the store-bought version has garlic.  It makes it close to impossible to find a FODMAP safe snack store-bought version of this dip out.  Recently I was able to add this moderate FODMAP food back into my diet.  This has been a HUGE game changer for me and has added more variety to my diet.  Remember it’s important to stick to the Monash approved portion of chickpeas which is  1/4 cup and 1/2 cup if you’re able to handle a bigger serving of Oligos.   It is so important to re-challenge moderate and high FODMAP foods back into your diet as many of these foods are healthy and a huge part of maintaining a balanced diet.  Variety is so key!

I love being able to come home from work or on the weekend and grab a freshly made hummus spread in the fridge and vegetables to have as a healthy snack.  It’s a great alternative to grabbing something not healthy and that will hurt the stomach.

Looking for other delicious appetizer ideas? Check out my recipes for deviled eggs, shishito peppers, and roasted tomato & basil bruschetta.

low fodmap snack recipes

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Low Fodmap Snack - FODMAP hummus


  • Author: Fitfabfodmap
  • Prep Time: 5 minutes
  • Cook Time: 1 minute
  • Total Time: 6 minutes
  • Yield: 6 servings 1x


After making this quick dip, you’ll never buy store-bought hummus again!


  • 1 15 Oz. Can of Chickpeas, drained and rinsed
  • 2 Tablespoons of Olive Oil
  • 1 Teaspoon Fine Sea Salt
  • Ground Pepper, to taste
  • 1 Tablespoon Tahini
  • 1/2 Lemon, juiced
  • 1/2 Teaspoon Maple Syrup
  • 1 Tablespoon Water


  1. In a food processor, combine all of the ingredients. Add more water and olive oil if needed to thin out the consistency.

Keywords: hummus recipe, fodmap safe appetizer, fodmap dip recipe

Recipe Card powered byTasty Recipes

You Might Also Like

  • Anonymous
    September 29, 2018 at 3:34 pm

    Monash approved portion of chickpeas which is 1/4 cup and 1/2 cup – so in practice how much can I eat at once? 1 teaspoon? 2 tablespoon of home made hummus?

    • Fit Fab FODMAP
      September 30, 2018 at 1:57 pm

      That is a great question! I stick to 2 tablespoons to be safe and I find that enough to satisfy my snack cravings. 🙂