This creamy Low FODMAP Hummus is made with canned chickpeas, rich tahini, bright lemon juice, and savory garlic-infused olive oil. The result is a smooth, satisfying dip that delivers all the classic Mediterranean flavors without the digestive distress often caused by garlic cloves. This easy recipe makes a perfect healthy snack for dipping vegetables or spreading on gluten-free crackers.

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Low FODMAP Hummus Ingredients

1 1/2 cups canned chickpeas (one standard can), drained and rinsed very well
3 tbsp tahini (sesame seed paste)
3 tbsp garlic-infused olive oil
1/4 cup fresh lemon juice
1/4 cup cold water, plus extra as needed
2–3 tbsp lactose-free plain yogurt (optional, for extra creaminess)
1/2 tsp ground cumin
1/4 tsp ground coriander (optional)
1/4–1/2 tsp fine sea salt, to taste
Freshly ground black pepper, to taste
Optional toppings: Extra garlic-infused oil, paprika, or chopped fresh parsley

How To Make Low FODMAP Hummus

Rinse the chickpeas: Pour the canned chickpeas into a colander. Rinse them thoroughly under cold running water for 20-30 seconds. This step is crucial to wash away excess salt and some of the water-soluble FODMAPs.
Combine ingredients: In the bowl of a food processor, combine the rinsed chickpeas, tahini, garlic-infused olive oil, lemon juice, cumin, coriander (if using), salt, pepper, and the lactose-free yogurt (if using).
Blend until thick: Process the mixture on high speed for about 30 to 60 seconds. Stop the machine and use a spatula to scrape down the sides of the bowl to ensure no large chunks remain.
Adjust the texture: With the motor running or between pulses, pour in the 1/4 cup of cold water. Blend until the hummus is smooth and creamy. If it is still too thick for your liking, add 1 tablespoon of water at a time, blending after each addition, until you reach your desired consistency.
Taste and season: Taste the hummus. Adjust the flavor by adding more salt if it tastes flat, or more lemon juice for extra brightness. Blend briefly to mix in any final adjustments.
Serve: Spoon the hummus into a bowl. Drizzle with a little extra garlic-infused oil and sprinkle with paprika or fresh herbs before serving.

Recipe Tips

Why Canned Chickpeas? Canned chickpeas have a lower FODMAP content than dried chickpeas cooked at home because the FODMAPs (specifically galacto-oligosaccharides) leach out into the canning liquid. Rinsing them well removes that liquid.
Garlic Flavor Without Pain: Traditional hummus uses raw garlic cloves, which are very high in fructans. Garlic-infused olive oil provides the same aroma and taste but is safe because fructans do not dissolve in oil.
Ice Cold Water: Using very cold water (or even throwing in an ice cube) helps fluff up the tahini and chickpeas, creating a lighter, creamier texture.
Tahini Quality: Stir your jar of tahini well before measuring. The oil often separates from the paste, and you need a well-mixed scoop for the best flavor and texture.

What To Serve Low FODMAP Hummus

This hummus is a versatile staple. Serve it as a dip with low FODMAP vegetables like carrot sticks, cucumber rounds, or red bell pepper slices. It is also excellent spread on rice crackers or gluten-free toast. For a more filling meal, add a scoop to a salad bowl or use it as a creamy condiment in a wrap made with a gluten-free tortilla.

How To Store Low FODMAP Hummus Leftovers

Refrigerate: Store the hummus in an airtight container in the refrigerator for up to 4 days. If the top looks a little dry after a day, simply stir it up or drizzle a tiny bit of olive oil on top before serving.
Freeze: You can freeze hummus in a freezer-safe container for up to 3 months. Leave a little space at the top of the container as it may expand. Thaw in the fridge overnight before eating.

Low FODMAP Hummus Nutrition Facts

Calories: 110 kcal
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 120mg
Total Carbohydrate: 8g
Dietary Fiber: 3g
Sugars: 0.5g
Protein: 3g

Frequently Asked Questions

Is all hummus low FODMAP? No. Most store-bought hummus contains fresh garlic and sometimes onion powder, both of which are high FODMAP. Homemade versions using garlic-infused oil are generally the safest option.
Can I use bottled lemon juice? You can, but fresh lemon juice provides a much brighter, cleaner flavor that cuts through the richness of the tahini.
How much can I eat safely? The recommended low FODMAP serving size for canned, rinsed chickpeas is about 1/4 cup (42g). This recipe portion is designed to stay within that safe limit.
Do I have to peel the chickpeas? No, you do not have to peel them. However, if you have extra time, pinching the skins off the chickpeas before blending will result in an ultra-smooth, restaurant-style texture.

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