Around our house, low FODMAP hummus isn't just a snack, it's a lifesaver when my teens raid the fridge after school. This recipe is silky, a little tangy, and just garlicky enough to feel like the "real deal." Made as a garlic-free hummus with canned chickpeas and a splash of garlic-infused olive oil, you'll have a creamy dip on the table in ten minutes flat… no tummy troubles attached.
Your snack table deserves more than one star player. Along with this smooth and creamy hummus, you can scoop up my Low FODMAP Guacamole, melt into cheesy Low FODMAP Queso, or keep it fresh with Quick Restaurant-Style Salsa. Together, they're basically the dream team of dips. Want more ideas? Browse all my low FODMAP appetizers for even more favorites.
Jump to:
- Why You'll Love This Recipe
- What You'll Need
- Step-By-Step Instructions
- Tips and Tricks
- Variations
- Reader Love
- Best Low FODMAP Dippers
- Storing and Freezing
- Snack Packs for On the Go
- Why Canned Chickpeas Work
- Low FODMAP Notes
- FAQs
- How To Use Low FODMAP Hummus
- More Loveable Greek-Inspired Recipes
- Love This Recipe?
- Recipe
Why You'll Love This Recipe
- Gentle On Digestion - made with Monash-approved portions of canned chickpeas and tahini.
- Garlicky Flavor Without Garlic - thanks to garlic-infused olive oil.
- Quick & Easy - ready in about 10 minutes with just a blender or food processor.
- Smooth & Creamy - tips for that silky, restaurant-style texture.
- Versatile Snack - perfect for dipping veggies, spreading on sandwiches, or adding to bowls.
What You'll Need
- Canned Chickpeas - Rinse and drain really well to wash away excess FODMAPs (and any can-flavor). Making hummus with canned chickpeas keeps this recipe quick, easy, and low FODMAP.
- Tahini - Use a good-quality tahini. It's naturally dairy-free, which makes this a dairy free hummus option.
- Garlic Infused Oil - We love Covita garlic infused olive oil. We use it on everything.
- Lemon Juice - Fresh-squeezed is the only way to get that bright, tangy pop.
- Kosher Salt - A pinch wakes up all the flavors.
- Cumin - Adds a subtle, warm earthiness that makes hummus taste "real deal."
- Water - Add a splash at a time to thin until you hit your perfect creamy texture.
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: Prep the chickpeas
Drain and rinse the canned chickpeas with water really well. This helps wash away excess FODMAPs and any canned taste. For extra-smooth hummus, gently rub the chickpeas in a bowl of water to loosen the skins. Then scoop the skins up from the top and discard them.
Step 2: Blend the base
Add the chickpeas and garlic infused oil to a food processor. Set a timer for 3 minutes and let the food processor do its work. Stop to scrape the sides as needed. It may look chunky at first, but keep going until it begins to smooth out.
Step 3: Add more ingredients
Next, add the tahini, fresh lemon juice (without any seeds), salt, and cumin. Pulse a few times to get the ingredients mixed in.
Step 4: Make it smooth
With the motor running, drizzle in water 1 tablespoon at a time until the hummus looks fluffy and creamy. Water helps create the silky texture you want.
Scoop out a little and taste. Need more brightness? Add a splash of lemon juice. Want it richer? Add a drizzle of garlic infused oil. Adjusting it makes this hummus exactly the way YOU want it!
Tips and Tricks
Rinse, rinse, rinse! Canned chickpeas are low FODMAP only when drained and rinsed really well. Give them a good rinse to keep things tummy-friendly.
Use ice-cold water! Adding a little at a time makes your hummus extra light and fluffy. Warm water can make it heavy instead of creamy.
All about garlic oil! Make sure your garlic oil is fresh and hasn't gone rancid. Bad oil will make bad tasting hummus.
Don't skip the taste test! Every jar of tahini tastes a little different. Adjust the lemon juice and salt until it's perfect.
Variations
Each of these variations fits right in if you're looking to expand your collection of low FODMAP dip recipes.
- Roasted Red Pepper Hummus - Stir in ½ cup roasted red peppers. This adds sweetness and a pop of color.
- Pumpkin Hummus - Blend in ½ cup canned pumpkin purée. It gives a creamy, slightly sweet twist that's perfect in fall.
- Herbed Hummus - Add a handful of fresh parsley, basil, or cilantro for a bright, fresh flavor.
- Smoky Paprika Hummus - Sprinkle in smoked paprika for a smoky flavor.
Reader Love
"I kind of thought making my own hummus would be too fancy or difficult - this sounds very doable! Excited to give it a try!!"
- Megan
⭐⭐⭐⭐⭐
Best Low FODMAP Dippers
Pair your hummus with these gut-friendly snacks. Each is low FODMAP in reasonable portions and makes dipping fun:
- Carrot Sticks - crunchy and sweet
- Cucumber Slices - cool and refreshing
- Bell Pepper Strips - colorful and just a little sweet
- Gluten Free Pretzels or Crackers - salty and satisfying
- Gluten Free Grilled Pitas - warm, chewy, and perfect for dunking
Packed with protein from chickpeas, it doubles as a high protein low FODMAP snack you can feel good about.
Storing and Freezing
Store: Keep your low FODMAP hummus in an airtight container in the fridge for 3 to 4 days. Give it a quick stir before serving to bring back the creamy texture.
Freeze: Yes, hummus freezes well. Portion it into small containers, freeze, then thaw in the fridge overnight. Stir after defrosting to smooth it back out.
Snack Packs for On the Go
I like portioning low FODMAP hummus into small cups with lids. They work perfectly for lunchboxes or a quick bite at the ball field. Each cup holds a safe FODMAP serving, so no math is required. Add washed, chopped veggies on the side for easy dipping.
Why Canned Chickpeas Work
Here's the deal: chickpeas are delicious, but they carry FODMAPs called fructans that can cause trouble. The magic of canned chickpeas is that those fructans leach out into the liquid in the can. When you drain and rinse them really well, you wash most of that away. That's why Monash University gives canned chickpeas the green light at ¼ cup (42 grams) per meal. Translation? You still get all the creamy, hummus-worthy goodness without the "why did I eat that?" moment later.
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.
- Canned chickpeas - Safe at ¼ cup (42 grams) per meal according to Monash University. Always drain and rinse well to reduce FODMAP content. This recipe makes multiple safe servings when portioned correctly.
- Tahini - Tolerated at 2 tablespoons (30 grams) per meal. The nutty flavor is key, so measure carefully if you're sensitive.
- Garlic Infused Olive Oil - Works because the fructans in garlic are water-soluble, not oil-soluble.
- Lemon Juice - Fresh lemon juice is low FODMAP and adds bright, tangy flavor.
- Cumin - Adds warm, earthy flavor and is low FODMAP.
FAQs
Yes, as long as it is made with canned chickpeas and garlic infused oil. Stick to about 2 tablespoons per serve to stay within Monash guidelines.
Rinsing removes excess FODMAPs that leach into the liquid in the can. It also gets rid of that "canned" taste so your hummus is fresher and lighter.
No. The liquid from canned chickpeas contains the very FODMAPs you're trying to avoid. Always drain and rinse chickpeas before blending.
Tahini is tolerated in small amounts. About 2 tablespoons (30 grams) per meal is considered safe, so measure carefully when adding it to dips.
Yes. The texture will be a little different, but you can swap in natural peanut butter or sunflower seed butter for a creamy, nutty flavor.
Not for low FODMAP hummus. The soaking and cooking process doesn't reduce FODMAPs the same way, so canned chickpeas are the safe option.
Most brands are not, because they usually contain garlic or onion. Check the label carefully, but homemade is usually the safer bet.
Yes. Portion it into small containers, freeze, then thaw overnight in the fridge. Give it a good stir before serving to bring back the creamy texture.
Carrots, cucumbers, bell peppers, gluten free crackers, or grilled gluten free pitas are all great options.
How To Use Low FODMAP Hummus
This low FODMAP hummus isn't just for dipping carrots at snack time. Try it spread inside a hummus chicken wrap for a creamy layer of flavor, replace the cream cheese and use it as the base to these gluten free pinwheels, scoop it onto Greek Chicken Rice Bowls for extra richness, or serve it next to a Greek Salad when you're craving something fresh and colorful-one dip, four totally different ways to keep lunch or dinner exciting.
More Loveable Greek-Inspired Recipes
- Greek Chicken Rice Bowls - A fresh and filling dinner with juicy marinated chicken, lemony rice, crisp veggies, and a drizzle of tzatziki.
- Greek Rice Salad with Chickpea Rice - A light and colorful salad tossed with chickpea rice, cucumbers, tomatoes, and feta for a quick side or easy lunch.
- Greek Chicken Marinade - An easy lemon-herb marinade that makes chicken tender, juicy, and packed with Mediterranean flavor.
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Hummus
Equipment
Ingredients
- 1 15.5 ounces canned chickpeas drained and rinsed (Note 1)
- 3 tablespoons garlic infused olive oil (Note 2)
- 2 tablespoons tahini
- 3 tablespoons fresh lemon juice (Note 3)
- ½ teaspoon kosher salt
- ½ teaspoon cumin
- 5 tablespoons water
Instructions
- In a strainer, rinse and drain the canned chickpeas, then rinse again.
- If removing the skins, set a separate bowl nearby and peel them off. Running warm water over the chickpeas will help loosen the skins.
- Place the rinsed chickpeas in a food processor or blender. Add the garlic oil. With the blade attachment, process for 3 minutes, stopping to scrape down the sides as needed.
- After 3 minutes, add the tahini, lemon juice, salt, and cumin. Pulse a few times to incorporate the ingredients.
- While the food processor is running, add 1 tablespoon of water at a time until the hummus is smooth and creamy.
- Serve immediately or transfer to an airtight container and refrigerate. Hummus can be enjoyed at room temperature or cold. Serve with chopped vegetables, rice crackers, or gluten free pita bread. Chips work too. Hummus will keep for 3-4 days in the refrigerator, stored in an airtight container.
Megan Anderson says
I kind of thought making my own hummus would be too fancy or difficult - this sounds very doable! Excited to give it a try!!
Venessa Mandelkow says
Love putting this into my kids lunches. It is a great, healthy dip option, even if they eat it with chips!
Barb Epstien says
I am SO excited for a low FODMAP hummus recipe! You've helped me understand how to make chickpeas work for low FODMAP (like in your Minestrone Soup recipe), with the reminder to drain and rinse them well, and watch portion size.
Thanks, Venessa!!
Venessa Mandelkow says
Hi Barb! You are going to love this recipe! The canned chickpeas work great and it is so easy. Enjoy! - Venessa