No need to say goodbye to guacamole on a low FODMAP diet, yes really! Create a delicious, creamy guacamole recipe that is both delicious and without FODMAPs! Grab some tortilla chips and a safe serving size of guacamole for your next Taco Tuesday! Making your own guacamole is not a time-consuming process. This will quickly become your favorite low FODMAP guacamole recipe to make over and over again!
Typically, guacamole has garlic and onions listed in the ingredients, which is a no-go for anyone who cannot tolerate fructans. Also, avocados are marked safe by Monash University at 30 grams. However, if you have passed your sorbitol test, you may be able to tolerate more. Always test your tolerance level. It is unique to you, which makes a low FODMAP diet not a one-size-fits-all approach. Nobody wants to miss out on eating guac because they didn’t know they could tolerate avocados!
Fresh Avocados - Hass avocados are the best; make sure they are ripe. They should give a bit when pressed and be a dark green color.
Lime Juice - Freshly squeezed lime juice is the best option. Lemon juice is another great option.
Fresh Cilantro - Both the stem and the leaves are edible. Make sure any stems are finely chopped.
Jalapeno - To reduce the spice level, scrape out the seeds and the white membranes. This is where all the heat is located.
Green Onions - Tops only to keep this low FODMAP friendly.
Cumin - The perfect spice for guacamole.
Kosher Salt - Needed to flavor the avocado.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.Jump to Recipe
Step by Step Instructions
Find 3-4 ripe avocados. They should give a bit when the peel is pressed, and the outside should have gone from a bright green to a darker green in color. However, if finding an elusive ripe avocado is a struggle, skip over this recipe and try making lazy guacamole.
Slice the ripe avocados in half, running the knife around the pit, not through it. Remove the pit. With a paring knife, slice inside the long way and then across to create a grid. Remove the avocado from the peel using a large spoon and place it in a mixing bowl.
With a fork or a potato masher, mash the avocados. Feel free to leave some larger pieces if you like chunky guacamole, or keep mashing if you want a smoother guac.
Slice the fresh tomato in half and remove the insides with a spoon. Chop the tomato into bite-size pieces. Add it to the bowl.
Wash and finely dice the jalapenos on a cutting board and a sharp knife.
Pro Tip: Use a sandwich bag over your hands to protect any jalapeno juice from getting on your hands and then transferring accidentally to your eyes, lips, etc.
Wash and finely dice the cilantro. Both leaves and stems are edible and full of flavor! Add both cilantro and diced jalapenos to the bowl.
Cut off small pieces of green onions with kitchen shears into a measuring cup. Add to the bowl.
Squeeze in the fresh lime juice, cumin, and salt. Stir and enjoy immediately! Store leftovers in an airtight container, preferably a guacamole container, in the refrigerator for 3-4 days.
Spicy Guac - Add ¼ teaspoon of crushed red pepper flakes or a few drops of your favorite hot sauce to make a spicy version.
Salsa Guac - Extra low FODMAP salsa? Add in ½ cup of salsa to the guac!
Pineapple Guac - Cut a fresh pineapple and dice it into bite-size pieces to add to it. It's a sweet flavor.
Parsley for Cilantro - Does cilantro taste like dish soap to you? I am so sorry if that is the case. Leave it out if it does, or replace it with fresh parsley. It will not be the same, but it will add fresh herbs to the guacamole.
Bell Peppers for Jalapenos - Chop up a green bell pepper or a red bell pepper as a great substitute for the jalapeno.
Storing leftover guacamole is a tricky business. Avocados turn brown when oxygen hits them. While the guac is still edible, it isn’t very pretty. I love using my guacamole container. It has an airtight seal, pushing all the air out of the container. It has been the best money spent on Amazon for keeping leftover guacamole a beautiful green color for YOYO (You're On Your Own) night. It holds a double batch of guacamole, with a bit missing for required taste testing, of course!
Guacamole will keep in the refrigerator for 3-4 days. I do not recommend freezer leftover guac. Make another batch instead. Before serving leftover guac, add some extra lime juice and stir. This will brighten up the leftovers!
Guacamole is delicious, made with fresh ingredients, and paired with your favorite tortilla chips as a favorite appetizer. It is also a great topping for low FODMAP carnitas! Additional delicious low FODMAP Mexican-inspired recipes include low FODMAP salsa and low FODMAP avocado pico de gallo, and you will have three great topping options for your favorite Mexican food!
Low FODMAP Guacamole
- 3-4 Ripe Avocados
- 1 Fresh Medium Sized Tomato
- 1 Fresh Jalapeno Diced
- ½ cup Fresh Cilantro Chopped
- ½ cup Green Onion Tops
- 1 Lime Juiced
- 1 teaspoon Cumin
- ½ teaspoon Kosher Salt
- Find 3-4 ripe avocados. They should give a bit when pressed, and the outside should have gone from a bright green to a darker green.
- Slice the avocados in half, running the knife around the pit, not through it. Remove the pit. With a paring knife, slice the long way and then across to create a grid. With a large spoon, remove the avocado and place it in a medium bowl.
- With a fork, mash the avocados.
- Slice the fresh tomato in half, and with a spoon, remove the insides. Chop the tomato into bite-size pieces. Add it to the bowl.
- Wash and finely dice the jalapenos, using a sandwich bag to protect your hands. Add it to the bowl.
- Wash and finely dice the cilantro. Add it to the bowl.
- With kitchen shears, cut off small pieces of green onions into a measuring cup. Add to the bowl.
- Squeeze in the fresh lime juice, cumin, and salt. Stir until all combined. Serve with tortilla chips or grain free chips!