Creamy and smooth with a subtle garlic flavor, this recipe creates the perfect hummus dip. A Low FODMAP Hummus Recipe using canned chickpeas is ideal for dipping veggies, crackers, pretzels, and chips. Enjoy a middle eastern classic hummus as a great healthy snack.
Creating a low FODMAP version of hummus was important. No matter what store-bought hummus I picked up at the store, listed in the ingredients was garlic. Plus, using canned chickpeas is very important. Why? Because canned chickpeas have leached their fructans into the liquid, rinsing them removes the fructan-filled liquid. Using canned chickpeas for low FODMAP hummus versus cooked dried chickpeas is essential.
Ingredients
- Canned Chickpeas - Rinsed very well.
- Tahini - Find a high-quality tahini and make sure it is stirred well. It has a great nutty flavor.
- Garlic-Infused Oil - Make sure there are no garlic pieces in the bottle. You want the garlic flavor, not the actual garlic.
- Lemon Juice - Fresh juice is the only option here.
- Kosher Salt - Adding salt helps bring all the flavors to life.
- Cumin - Adding cumin brings some warmth to this hummus.
- Hot Water- May be needed, but it may not depend on your hummus texture.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash App at the time of publishing. As always, follow your gut and modify as needed.
Jump to RecipeInstructions
Empty the chickpeas into a strainer. Rinse the chickpeas once, and then rinse again.
For super silky hummus, remove the skins of the chickpeas. I gave this task to my daughter—plan on having this step take you at least ten minutes. However, if you are in a hurry, feel free to skip this step. Your hummus will be a bit more rustic, and nobody could even tell when I skipped it during one of the many test batches of hummus. If you skip it, allow your food processor another minute to really do its job and create a creamy hummus.
Add the rinsed chickpeas and garlic oil to the bowl of a food processor with the blade attachment. Set a three-minute timer and let the food processor work its magic.
After three minutes, scrape the sides.
Add the tahini, lemon juice, salt, and cumin. Reserve the water and only use it if needed. Allow the food processor to run for another two minutes.
Scrape the sides again and see if you need to add any water. Add one tablespoon at a time. You do not want the hummus to be too thin.
Chop up your veggies for dippers. Great options include baby carrots, carrot sticks, snap peas, chopped-up red bell pepper, mini peppers, cucumbers, and grape tomatoes. Make sure you choose veggies with a safe serving size or low FODMAP veggies you know you can tolerate.
Place the delicious hummus in a serving bowl, top with regular olive oil, and serve with dippers!
Variations
Hummus is great in a traditional flavor profile and a blank slate to create your favorite version.
- Add Dill - Garlic and dill go great together, even better when it is a low FODMAP version.
- Add Olives - Green olives will add a great salty flavor.
- Add Cayenne Pepper - To create a spicy version.
Storing
Low FODMAP hummus will last in the refrigerator for up to 3-4 days in an airtight container. You can freeze hummus. Make sure you allow for a complete defrost and a good stirring before serving.
Meal Prepping
Making your own hummus is a great alternative to the store-bought high FODMAP grocery store version. I use this low FODMAP hummus as a spread on wraps and sandwiches! Adding some incredible flavor and texture to your lunches! Serve it as a dip option on a charcuterie board. Need another healthy dip option? Make a batch of cottage cheese dip!
I also put the low FODMAP hummus into small plastic cups with covers for lunches or snacks on the ball field. Alongside the individual servings of hummus, which is a safe FODMAP serving, yay, no math, I add some washed, chopped veggies.
All are prepped and ready to go in the refrigerator in a large container. Nobody can claim they cannot find the hummus and veggies. Simple and makes life just a little bit easier.
FAQs
According to the Monash University App, canned chickpeas or garbanzo beans rinsed and drained are safe at 42 grams or ¼ cup. Rinsing and draining the chickpeas are important to make sure any fructans leached into canned chickpea liquid are rinsed away.
Tahini paste is a toasted sesame paste made from ground sesame seeds. It adds that unique flavor to hummus. According to the Monash University App, tahini is safe at two tablespoons or 30 grams, the total amount in the recipe for low FODMAP hummus.
Garlic has fructans, which are soluble in water but not in oil. Garlic infused in oil does not leach its fructans as it does in water. It gives us an incredible garlic flavor in the oil without the fructans.
Low FODMAP Hummus Using Canned Chickpeas
Equipment
- Food Processor
- Strainer
Ingredients
- 1 15.5 oz or 1 ½ cups of rinsed and drained can of chickpeas
- 3 Tablespoons infused garlic oil
- 2 Tablespoons tahini
- 3 Tablespoons lemon juice
- ½ teaspoon Kosher salt
- ½ teaspoon cumin
- 5 Tablespoons hot water
Instructions
- In a strainer, rinse and drain the canned chickpeas and rinse again.
- If removing the skins on the chickpeas, grab another bowl to place the skins in and start removing the skins. Running warm water over the chickpeas will help loosen the skins.
- Place the rinsed canned chickpeas in a food processor or a blender. Add the garlic oil. With the blade attachment, run the food processor for three minutes. Stopping to scrape the sides when needed.
- After three minutes, add the tahini, lemon juice, salt, and cumin. Run the food processor again for two minutes. If needed, add one tablespoon of hot water at a time. Keep adding water until the hummus is smooth.
- Serve immediately or place in an airtight container and store in your refrigerator. Hummus can be served at room temperature or cold. Serve with your favorite chopped-up veggies, rice crackers, gluten-free bread or chips. Hummus will last for 3-4 days.
Notes
Nutrition Information
Megan Anderson
I kind of thought making my own hummus would be too fancy or difficult - this sounds very doable! Excited to give it a try!!