I've sat at a Mexican restaurant with a group of friends, watching them pass around a big bowl of guacamole while I quietly ate plain tortilla chips and tried not to feel sorry for myself. Ask me how I know that feeling... because I came home that night and figured out how to make a low FODMAP guacamole that actually tastes like guacamole.
The classic version isn't complicated: avocado, lime, cilantro, a little heat. Most of the FODMAP trouble comes from garlic and onion, which sneak into almost every restaurant version. Green onion tops fix that. You still get that fresh onion flavor without the fructans causing trouble, and pulling the jalapeño seeds keeps the flavor without committing to full Minnesota "not spicy" territory if that's your household.
I cannot eat an entire bowl in one sitting (low FODMAP serving sizes are real, folks), but I CAN have guacamole again. That matters. This dip is also great as a topping on low FODMAP tacos when you want a full spread that won't have anyone reaching for the antacids later.
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Why You'll Love This Recipe
- No garlic, no white onion - a homemade guacamole that works for sensitive guts without tasting like it
- Ready in about ten minutes with zero cooking required
- Uses fresh, simple ingredients from any grocery store
- Gluten free and dairy free without any modifications needed
- The flavor is all there - creamy, bright, and just the right amount of spicy
What You'll Need
- Fresh Avocados - Ripe avocados are everything here. Look for ones that are dark green and give just a little when you squeeze them. If they feel rock hard, give them a day or two on the counter.
- 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, add the cumin and salt, and stir until everything is combined.
Taste and adjust. More lime? Add it. More salt? Go for it. More cumin? You are in charge here. Just add in small amounts - it is hard to pull flavors back once they are in.
Serve with tortilla chips or use as a topping for tacos, burrito bowls, or anything else on the table.
Tips and Tricks
Ripe avocados are non-negotiable. Look for ones that are dark green and give just a little when you squeeze them. If yours are not quite ready, set them in a paper bag on the counter for a day or two. Ask me how I know this after more than one sad, hard-avocado situation.
Taste as you go. Everyone likes homemade guacamole a little differently. More lime? Add it. More salt? Go for it. Just add in small amounts.
Protect your hands with the jalapeno. Slip a sandwich bag over your hand while dicing. It keeps the oils off your skin and works like a charm.
Slow down the browning. Press plastic wrap directly onto the surface of the guacamole if you are not serving it right away. The lime juice helps too.
Love easy low FODMAP dips? My low FODMAP hummus is another crowd-pleaser that comes together fast and uses simple pantry ingredients.
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.
- Need garlic flavor? A small drizzle of garlic-infused olive oil stirred in at the end adds that savory depth without any FODMAP triggers.
Variations
Mild Guacamole: Remove all the seeds and membranes from the jalapeno before dicing. You get the jalapeno flavor without any of the heat. This is our go-to for family dinners. Very Minnesota of us.
Garlic-Infused Oil Version: Miss the garlic flavor? Stir in a small drizzle of garlic-infused olive oil right before serving. All the savory depth, none of the FODMAP triggers. I use this trick in a lot of recipes and it never lets me down.
No Cilantro Version: Skip it or swap in fresh flat-leaf parsley. Same herby brightness without that soapy thing going on.
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.
My Trick: 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 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.
- 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.
If you are looking for more gut-friendly recipes to serve alongside this, I have a whole collection of low FODMAP recipes that are worth bookmarking.
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!
It can be, yes! Classic guacamole recipes call for garlic and white onion, which are both high FODMAP and common gut triggers. This version makes guacamole without garlic and without white onion by using green onion tops and skipping the garlic entirely. All the flavor, none of the trouble.
Yes, and you honestly will not miss it. The fresh lime juice, cumin, cilantro, and jalapeno bring so much flavor that garlic is not needed. If you really want a hint of it, stir in a small drizzle of garlic-infused olive oil at the end. It is low FODMAP and adds that savory depth without using actual garlic.
Yes. This recipe skips white onion entirely and uses only the green tops of green onions instead. The green tops give you a mild, fresh onion flavor without the fructans that come from the white and light green parts. It is one of the most important swaps in this recipe for keeping it low FODMAP.
One of the easiest things you will make. No cooking, no special equipment, and it comes together in about ten minutes. Mash, dice, squeeze, stir. That is really it.
Browning happens when the avocado flesh is exposed to air. Pressing plastic wrap directly onto the surface of the dip slows it down significantly. Fresh lime juice also helps. If it browns a little, it is still safe to eat - just give it a stir and you are good to go.
Yes. Make it up to four hours ahead, press plastic wrap directly onto the surface, cover the container tightly, and refrigerate. Give it a stir and a fresh squeeze of lime before serving. If you need to make it the day before, it will still taste good but may have some browning on top. Just scrape that layer off or stir it in - both work fine.
You can in a pinch. Lime has a brighter, more authentic flavor for guacamole, but lemon works if that is what you have. Use the same amount and taste as you go.
Place them in a paper bag on the counter and check them daily. They should soften within one to two days. If you need to speed things up, toss a banana in the bag with them. The ethylene gas those fruits release helps speed up ripening. It works like magic.
How To Use Low FODMAP Guacamole
Besides the obvious - a big bowl, a bag of tortilla chips, and good company, here are some other great ways to use this dip:
- Spoon it over low FODMAP beef tacos for a creamy, fresh topping that pulls the whole plate together.
- Add a scoop to burrito bowls with low FODMAP Mexican rice and seasoned chicken for a full meal in a bowl.
- My quesadilla burgers are proof that guacamole belongs on a burger - skip the sauce and go straight for a big spoonful of this instead.
- Spread it inside a breakfast burrito for a little richness that makes the whole thing feel extra.
- Serve it alongside low FODMAP chicken fajitas for a full taco night spread that everyone at the table can actually eat.
More Loveable Mexican-Inspired Recipes
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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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