Six Dips for the holidays – low FODMAPS!

Clients often express their annoyance at the garlic invading all the dips in the supermarket. Add having to avoid yoghurty/creamy dips, and hummus, and there’s very few options. For those kitchen-minded, these handmade dips should help.

The trick to a lot of these is: garlic-infused oil! It’s not the flavour of garlic that is high in fodmaps, it’s the actual structure. The other ingredient that is indispensable for more luxurious dips is lactose-free cream cheese.

1. Cumin and Pumpkin Dip

  • 500g jap pumpkin, seeded, peeled, coarsely chopped
  • 2 tablespoons garlic-infused olive oil
  • 2 teaspoons ground cumin
  • 2 tablespoons Lactose-free Greek-style natural yoghurt
  • 1 tablespoon chopped coriander

Toss pumpkin with olive oil and cumin, salt and pepper to taste. Roast pumpkin until tender, blend/food process with yoghurt and coriander.

Original source.

2. Roast Capsicum Dip

  • 3 red capsicums, quartered, deseeded
  • Large pinch of cayenne pepper
  • Pinch of salt
  • 1 1/2 tablespoons garlic-infused olive oil

Roast quarters of capsicum for 8 minutes, put in sealed plastic bag, then peel skins off. Roughly blend with the other ingredients.

Adapted from.

3. Carrot Dip

  • 500g carrots, peeled and cut into 2cm chunks
  • Juice of ½ a lemon
  • 1½ tbsp garlic-infused olive oil
  • ¼ tsp cumin
  • ⅛ tsp ground coriander seed
  • ⅛ tsp smoked paprika
  • Salt & pepper to taste

Steam carrots, add ingredients into blender and blend!

Adapted ever-so-slightly from.

4. Babaganoush

  • 2 large (about 500g each) eggplants
  • 1 teaspoon olive oil
  • 1/4 cup (75g) tahini
  • 2 tablespoons fresh lemon juice
  • 1/2 cup (125ml) garlic-infused olive oil, extra
  • Salt & freshly ground pepper

Rub sliced eggplant with oil and roast for 35 minutes. Peel off skin, then blend with the rest of the ingredients.

Adapted from.

5. Spinach and Basil Dip

  • 100g baby spinach
  • 1/2 cup fresh basil leaves
  • 1/4 cup olive oil
  • 1 tablespoon lemon juice
  • 1/2 cup finely grated parmesan

Food process it all.

Adapted from.

6. Chilli Cream Cheese

  • 1 tub lactose-free cream cheese
  • 1-2 tablespoons of minced chilli, to taste
  • 1 tbs white sugar, dissolved in 2 tbs water.

Food process it all.


Hope you enjoy these as a snack with veggie sticks or gluten free crackers, or bring along to a gathering so you know there’s something you can nibble on.

Once you’ve mastered these, try roasting other low FODMAP veggies, and blending with olive oil, spices, herbs, or even cream cheese or yoghurt.

Happy Holidays ❤