I used to grab precut veggies and dip at the grocery store without a second thought, and then food got complicated. This low FODMAP vegetable dip is how I got that flavor back. It's the same creamy, herby dip I always loved, just made at home with ingredients I can actually trust.
Making this homemade vegetable dip means I control every ingredient, and the whole thing comes together in about five minutes. The chopping honestly takes the longest. Make a batch on the weekend and it's ready to go all week for lunch, snack, party appetizer, you name it. I have a whole collection of low FODMAP recipes if you're looking for more make-ahead options that work all week long.
The garlic-infused olive oil is the move here, folks. All that garlicky flavor without a single clove in sight. Drizzle it on top with some chopped green onions and you've got a spread that looks like you put in way more effort than you actually did. Serve it with carrots, cucumbers, snap peas, jicama sticks, cherry tomatoes, radishes and nobody will know it's tailored to anyone's diet, unless you tell them!
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Why You'll Love This Recipe
- An easy vegetable dip that comes together with a bowl and a spoon
- Made with simple, pantry-friendly ingredients
- Naturally gluten free, low FODMAP, and easily dairy free
- A great dip for a veggie tray, party spread, or afternoon snacking
- Make it ahead. It actually tastes better the next day
What You'll Need
- Sour Cream - Use lactose-free sour cream to keep this low FODMAP. Regular sour cream works if you can tolerate it.
- Mayonnaise - Adds a richness and helps balance out the tang from the sour cream. Use a plain, unflavored mayo with no garlic or onion in the ingredients. Do not use Miracle Whip either. It is too sweet, and it usually has high fructose corn syrup in it.
- Dried Chives - Delivers that mild onion-like flavor without any actual onion. Do not skip these.
- Dried Parsley - Adds an herby, fresh flavor to the dip.
- Dried Dill - Brings that classic vegetable dip flavor. It's the one herb that ties everything together.
- Kosher Salt - Seasons the dip and helps all the herb flavors bloom.
- Fresh Lemon Juice - A little brightness goes a long way. Use fresh, not bottled, for the best flavor.
- Garlic Infused Olive Oil - Drizzled on top as a garnish. All the garlic flavor without the actual garlic. It is like magic! I use garlic-infused oil in my low FODMAP lemon chicken too, it's a pantry staple that earns its spot every time.
- Chopped Green Onion Tops - Use only the green tops. Adds a pop of color and a subtle onion flavor that is low FODMAP-friendly.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Add the sour cream and mayonnaise to a medium bowl. Stir until fully combined and smooth.
Step 2: Add the dried chives, parsley, dill, and kosher salt. Stir again until the herbs are evenly distributed throughout the dip.
Step 3: Squeeze in the fresh lemon juice. Give it one more good stir.
Step 4: Transfer the dip to a serving bowl, cover and refrigerate for at least 30 minutes.
Tips and Tricks
Make it ahead. The dried herbs need time to hydrate and the flavors need time to come together. Thirty minutes is the minimum, overnight is better. This is the kind of make-ahead vegetable dip that gets better the longer it sits.
Skip the bottled stuff. Grab a fresh lemon for the most authentic lemon flavor.
Need a dairy free option? Use a plant-based sour cream that doesn't use cashews (they are high in FODMAPs). I like Kite Hill in this veggie dip.
Serving This Dip at a Party
Keeping the dip and the fresh veggies cold while serving gives guests the best experience. My trick is to buy two disposable pans, fill one pan with water and freeze the night before. The other pan is for the fresh vegetables. This trick also works for the dip. Freeze a larger bowl with water that the serving bowl of dip can sit in. As the water melts, the vegetable dip will be surrounded with cold water.
How long can this dip sit out at a party? If it is a warm summer day (above 90 degrees F) it can only be out for 1 hour, even on ice. If it is a cooler day, it can be out for 2 hours. Discard any leftovers after that time. It is no longer safe from bacteria. According to my friends at the USDA.
Serving time longer than 2 hours? Make a double batch of vegetable dip, cut up extra vegetables and swap it after 2 hours. This will keep guests safe from food poisoning and provide a cold vegetable dip for another 2 hours.
Pair it with my Low FODMAP Chex Mix alongside a veggie tray and you have an appetizer spread that works for everyone.
Ingredient Swaps
- Sour Cream - Greek yogurt is a great swap and adds a bit more protein. Use lactose-free if needed. The dip will be slightly tangier.
- Mayonnaise - Light mayo works but the texture will be thinner. Full-fat provides the best result.
- Lemon Juice - White wine vinegar in a small amount can work in a pinch, but fresh lemon juice really is worth it here. It brightens the whole dip.
Low FODMAP Veggies for Your Tray
One of the best parts of this homemade vegetable dip is the veggie tray that goes with it. Here are some great low FODMAP options to pair with the dip:
- Peeled whole carrots or baby carrots
- Cherry tomatoes
- Sliced cucumbers
- Jicama sticks
- Snap peas
- Radishes
- Bell pepper strips (green, red, orange, or yellow)
If you're building this out for a crowd, my go-to crackers for a charcuterie board pair really well alongside this dip.
Other Ways To Use Vegetable Dip
Skip the fresh veggies (food police need not read any further) and enjoy with plain potato chips or gluten free pretzels. I like the flat ones so they can actually hold the dip and not make a mess. Ask me how I know this…
Add a smear of fresh vegetable dip on a BLT made with cottage bacon instead of mayonnaise.
Drizzle it over smashed burgers on the Blackstone as a ranch-flavored option instead of ketchup and mustard.
Build a better baked potato! Add a dollop to a baked potato for an exciting flavor combo.
Pizza Dip! Yes, seriously. In Minnesota we are very serious about our ranch dressing, so dip a slice of pizza in it. It is so good, you have to try it.
Meal Prep Tips
I struggle with getting enough vegetables in my diet. If only the food pyramid included chocolate instead of so many vegetables. One of my tricks is making it so easy that I have zero excuses. How? By keeping cut up fresh vegetables and individual cups of vegetable dip ready to go in my fridge. It works with my family too, which is the whole point.
Here are my tools for making these lunchable-worthy kits better than anything from a convenience store.
Individual 2 ounce cups with lids. Ask me how I know this - but I will tell you, only once do you open a forgotten dip container that spent the long weekend in someone's car. Individual cups with lids solved that smelly problem.
Silicone Muffin Liners. I use these to keep the veggies separate. While this isn't necessary, it keeps the flavors from combining. And it's pretty!
Clear Containers. I use airtight containers that are clear so everyone can see the vibrant fresh vegetables so there is no mystery about what is inside.
Prep them in advance. I do this while cooking dinner and already in the kitchen. Usually I try to get it done while waiting for the noodles to boil. This way I only have to clean up the kitchen once. This trick also works when I am prepping my Cookies and Cream Overnight Oats for the week. Breakfast AND snacks done at the same time. Winning!
Storing
Store: Keep the dip in an airtight container in the refrigerator for up to four days. Give it a good stir before serving if it has been sitting for a day or two.
Freeze: This dip does not freeze well. The sour cream and mayo will separate when thawed. Make a fresh batch instead - it only takes five minutes anyway!
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Lactose-Free Sour Cream - A great low FODMAP swap for regular sour cream. Regular sour cream is low in lactose but if you are sensitive, the lactose-free version is a safe and easy option.
- Mayonnaise - No detectable FODMAPs. Just check the label for garlic or onion powder hiding in the ingredients list.
- Dried Chives - Safe at 1 tablespoon or 2 grams per meal.
- Dried Parsley - Safe at 1 teaspoon or 2 grams per meal.
- Dried Dill - Safe at 1 teaspoon or 2 grams per meal.
- Kosher Salt - No FODMAPs.
- Fresh Lemon Juice - Safe at 1 tablespoon or 21 grams per meal. Citrus is one of those low FODMAP heroes we love around here.
- Garlic Infused Olive Oil - All the garlic flavor, none of the fructans. Safe to use. This is how we get garlic flavor on a low FODMAP diet without any of the gut issues. I love the Covita brand.
- Green Onion Tops - Safe at ¾ cup or 75 grams per meal. Green tops only - not the white bulb.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Yes! If you have fresh dill, chives, or parsley on hand, use about three times the amount called for in the recipe since dried herbs are more concentrated than fresh. The dip will have an even brighter, fresher flavor.
Absolutely, and you should. The herbs need time to hydrate and meld together. An overnight rest in the fridge makes this dip noticeably better.
Yes. All of the ingredients in this vegetable dip are naturally gluten free. Just double-check your mayo label to be safe since brands vary.
If you don't have garlic-infused oil, just skip the garnish or drizzle with plain olive oil. You can also stir in a small amount of garlic-infused oil directly into the dip itself for more garlic flavor throughout.
Yes! This dip doubles easily. It's a great option for a large party or potluck. My easy low FODMAP guacamole doubles just as easily and makes a great companion dip for the same spread.
Up to four days in an airtight container. It holds up well and the flavor only gets better over time.
Great options include carrots, cherry tomatoes, cucumbers, snap peas, jicama sticks, radishes, and bell pepper strips. All are low FODMAP-friendly and hold up well on a tray without getting soggy. Check the Low FODMAP Veggies for Your Tray section above for the full list.
Keep it cold! Check the Serving This Dip at a Party section above for the full breakdown, including food safety timing and the frozen bowl trick.
More Loveable Appetizer Recipes
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Recipe
Low FODMAP Vegetable Dip
Equipment
Ingredients
- 1½ cups sour cream lactose-free if needed (Note 1)
- ½ cup mayonnaise (Note 2)
- 2 tablespoons dried chives
- 2 teaspoons dried parsley
- 1 teaspoon dried dill
- 1 teaspoon kosher salt
- 2 tablespoons fresh lemon juice (Note 3)
- Drizzle of garlic infused olive oil, chopped green onions for garnish, optional
Fresh Vegetable Options:
- peeled whole carrots or baby carrots
- cherry tomatoes
- sliced cucumbers
- jicama sticks
- snap peas
- quartered radishes
Instructions
- In a medium-sized bowl add the sour cream and mayonnaise. Stir until combined.
- Next add the dried chives, dried parsley, dried dill, salt, and fresh lemon juice. Stir until combined.
- Cover and store in the refrigerator for a minimum of 30 minutes. Overnight is even better.
- To serve: Pour the dip into a serving bowl, drizzle with garlic infused olive oil and chopped green onions if using. Add chopped fresh veggies to a platter along with the vegetable dip.
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