Low fodmap hummus in a decorative dish with olive oil and chives sprinkled on top

Best Low Fodmap Hummus Recipe – Smooth and Creamy

Have you ever tried to make homemade hummus and it turns out grainy, chunky and just not what you expected? Hummus is supposed to smooth, creamy and dreamy! Not grainy OR chunky.

With this low fodmap hummus recipe, you can make your own hummus and still get that coveted smooth and creamy texture. 

And best of all? You don’t have to “peel” the chickpeas (or garbanzo beans) to get it! And no, they won’t be floating around in your hummus, messing up the beautiful, silken texture you’ve created! 

Ingredient Notes

Chickpeas

You may be thinking, “wait, aren’t chick peas high fodmap?” They do have fructans in them yes, but according to Monash University, 1/4 cup canned, drained chickpeas are low fodmap. 

Close up of chickpeas in a colander

Canned chickpeas are key here. Fodmaps are water soluble which means they are “friends” with water.

So, they will leech out somewhat into the water solution that the chick peas are canned in. As a result, the overall fodmap load will be slightly lower if you use canned versus dried chickpeas.

Draining and rinsing the chickpeas also helps wash away a small amount of fodmaps as well. A low fodmap serving size for this recipe is 2 tablespoons so as long as you stick to that, you’ll be fine.

Garlic Oil

This recipe does not call for garlic which many store-bought hummus varieties are laden with. I use garlic-infused olive oil to get the same garlic flavor without the actual fodmap. 

Again, remember that fodmaps are water soluble. They are not fat soluble which means that the fodmap portion of the garlic (fructan), does NOT leech out into the oil. This makes it safe to use on the low fodmap diet. 

If you would rather use regular olive oil instead of garlic oil and create a “plain” version of this hummus, you can certainly do that as well. On the flip side, you could use another type of infused olive oil like shallot or even truffle if you want a different flavor completely.

Close up of lemons on a cutting board

Tahini

Tahini is originally a middle eastern ingredient that is really just sesame seed ground into a smooth paste. It adds a smooth, creaminess as well as a wonderful nutty flavor.

You could choose to leave the tahini out of the recipe if you don’t have any on hand, but I wouldn’t necessarily recommend it – and you may have to adjust other ingredients in the recipe to achieve the right thickness.

According to Monash University, tahini is low fodmap in 2 tablespoon serving size. So the amount you would get in a 2 tablespoon serving of the hummus itself, is low fodmap. 

Variations

This recipe is versatile enough to create your own spin on it with spices, seasonings or fresh herbs. The world is your oyster with this recipe! Kind of… just make sure to choose low fodmap mix ins and toppings of course. 

This recipe is versatile enough to create your own spin on it with spices, seasonings or fresh herbs. The world is your oyster with this recipe! Kind of… just make sure to choose low fodmap mix ins and toppings of course. 

Ingredients for low fodmap hummus in a food processor ready to be blended.

Pairings

If you love hummus, I trust you already have your favorite pairings. But if you’re new to the wonderful world of hummus – try it with low fodmap crackers, low fodmap veggies like sliced bell pepper, cucumbers or carrot sticks. 

You could also find a low fodmap pita bread or chip to dip in it. Add it to sandwiches, wraps or with salad! Top a slice of gluten free toast with a layer of hummus and sliced garden tomatoes – sprinkle with a little bit of salt and fresh ground black pepper. Yummmm.

If you’re following the low fodmap diet and you’re looking for a tasty but healthy snack, I just know you will love this creamy hummus recipe!

Low fodmap hummus in a decorative dish with olive oil and chives sprinkled on top

Best Low Fodmap Hummus Recipe – Smooth and Creamy

A smooth, silky hummus with the essence of garlic yet low fodmap. Mix in flavors of your own – herbs, cracked black pepper or roasted bell pepper. Perfect as a dip or sandwich spread.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Side Dish, Snack

Ingredients
  

  • 1 can chickpeas
  • ½ teaspoon baking soda
  • 2 tablespoons fresh squeezed lemon juice you can use bottled but it won't be quite as "bright"
  • ½ teaspoon salt more to taste – I usually end up using about 3/4 teaspoon
  • cup tahini paste
  • ½ teaspoon cumin
  • 1-2 tablespoons garlic-infused olive oil I usually use 2 tablespoons but I like things really "garlicky"
  • 1-2 tablespoons water – more if needed to thin the mixture

Instructions
 

  • Drain and rinse the chickpeas.
  • Place the chickpeas and baking soda in a medium sauce pan and cover with a couple inches of water.
  • Boil for about 25 minutes, until the skins start to come off and the chickpeas start to swell slightly.
  • Drain the chickpeas and run cold water over them to stop the cooking process. Set aside. The skins will blend up just fine in this recipe so don't worry about picking them out.
  • Place all ingredients except the oil, into a food processor and blend.
  • With the food processor running, drizzle in the olive oil and blend until smooth and creamy scraping down the sides of the food processor as necessary.
  • Depending on your preferred thickness level and thickness of your tahini, you may need to add the cold water listed above to thin out the mixture. Keep in mind that if you're storing the hummus for later, it will thicken slightly as it cools in the refrigerator .
  • Taste and adjust the salt per your preference.
  • Serve immediately or store in an airtight container in the refrigerator for up to a week.

For more low fodmap snack ideas, see my post “43 Quick and Easy Low Fodmap Snack Ideas”.

As always, thanks for reading!