Create a creamy, flavorful low FODMAP guacamole perfect with tortilla chips! It also pairs great with any Taco Tuesday dinner! Everyone, even those not on a low FODMAP diet, will love it.
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Why You'll Love This Recipe
- Uses green onion tops instead of red onions
- Comes together in minutes
- Gluten Free, Dairy Free, and Low FODMAP
Featured Ingredients
- Fresh Avocados - Hass avocados are the best; make sure they are ripe. They should give a bit when pressed and be dark green in color.
- Lime Juice - Freshly squeezed lime juice is the best option. Lemon juice is another great option.
- Fresh Cilantro - Both the steam and the leaves are edible. Make sure any steams are finely chopped.
- Jalapeno - Adds a great flavor and a bit of spice.
- 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 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
Use 3-4 ripe avocados. They should give a bit when pressed, and the outside should have gone from bright green to a darker green. However, if finding an elusive ripe avocado is a struggle, skip over this recipe and make lazy guacamole.
Step 1: 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 mixing bowl.
Step 2: With a fork or a potato masher, mash the avocados. Feel free to leave some larger pieces if you like a chunky guacamole, or keep mashing if you want a smoother guac.
Step 3: Chop and dice the tomatoes, green onion tops, and jalapeno.
Pro Tip: Place a sandwich bag over your hands to prevent any jalapeno juice from getting on them and then accidentally transferring to your eyes, lips, etc.
Step 4: 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.
Tips and Tricks
Want less spice? Remove the seeds and membranes from the jalapeno. This is where all the heat is located.
Use kitchen shears to cut up the green onion tops and cilantro quickly.
Add a layer of guac to cottage cheese taco dip.
Ingredient Swaps
- 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 as a substitute for the jalapeno.
Variations
Spicy Guacamole: Add ¼ teaspoon of crushed red pepper flakes or a few drops of your favorite hot sauce.
Pineapple Guacamole: Cut a fresh pineapple and dice it into bite-size pieces to add to it! It's a sweet heat flavor combo.
Storing
Store: Storing 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 keeper bowl. It has an airtight seal. It has been the best money spent on Amazon for keeping leftover guacamole a beautiful green color for leftover night!
How Long? Guacamole will keep in the refrigerator for 3-4 days. I do not recommend freezer leftover guac. Make another batch instead.
Pro Tip: Before serving leftover guac, add some extra lime juice and fresh, chopped green onions and stir. This will brighten up the leftovers!
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Hass Avocados - Safe at 3 tablespoons or 60 grams per meal.
- Lime Juice - Safe at 1 tablespoon or 21 grams per meal.
- Fresh Cilantro - Safe at 1 cup or 16 grams per meal.
- Jalapeno - Safe at one small chili or 30 grams per meal.
- Green Onions - Safe at ¾ cup or 75 grams per meal.
- Cumin - Safe at 1 teaspoon or 2 grams per meal.
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
Avocados are high in sorbitol but Monash University has tested them safe at 3 tablespoons per meal. If you have passed the sorbitol or can tolerate a bit more, you may be able to eat a larger portion. Test the amount of avocados you can tolerate for your gut!
How To Serve Guacamole
If you need more ways to enjoy guacamole beyond as a dip, try it on a gluten free chicken burger or a BLT with cottage bacon! Or add a dollop on a low FODMAP chicken quesadilla, Mexican lasagna with corn tortillas, or king ranch chicken with tortilla chips!
Additional Low FODMAP Dips
- Low FODMAP Salsa - A restaurant-style salsa made in the food processor.
- Low FODMAP Salsa Verde - A delicious roasted tomatillo salsa.
- Low FODMAP Corn Salsa - A sweet, texture-filled corn salsa.
- Low FODMAP Pico de Gallo - All fresh ingredients, diced to perfection.
Need a rice side dish or a salad option! We got you covered. Discover more low FODMAP side dish options!
Love This Recipe?
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Recipe
Low FODMAP Guacamole
Equipment
Ingredients
- 4 avocados ripe (Note 1)
- 1 tomato diced (about ½ cup)
- 1 jalapeno diced (Note 2)
- ½ cup cilantro chopped
- ½ cup green onion tops chopped (Note 3)
- 1 lime freshly squeezed
- 1 teaspoon cumin ground
- ½ teaspoon kosher salt
Instructions
- Slice ripe 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. Mash with a fork or potato masher.
- 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 chop the cilantro. Add it to the bowl.
- With kitchen shears, cut small pieces of green onions into a measuring cup. Add to the bowl.
- Squeeze in the fresh lime juice, cumin, and salt. Stir until combined. Serve with tortilla chips or use as a topping.
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