Low FODMAP Hummus Recipe Creamy Safe and Quick to Make

Name: Low FODMAP Hummus Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 pound carrots, chopped into 1-inch chunks; 2 tablespoons extra virgin olive oil; 1 teaspoon sea salt; 1 teaspoon ground cumin; 1 teaspoon turmeric; 1 cup canned chickpeas, drained and rinsed; 1/4 cup tahini; 3 tablespoons fresh lemon juice; Optional: Fresh mint leaves; Optional: Garlic-infused olive oil

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Missing the rich, creamy taste of hummus on a low FODMAP diet? You’re not alone. I remember when I first had to cut back due to IBS. Hummus was the hardest thing to give up. It felt like every snack had suddenly lost its soul. But here’s the good news: you don’t have to miss out anymore.

In this guide, I’ll show you how to make a low FODMAP hummus that’s just as creamy, flavorful, and satisfying as the traditional version. It’s quick to prepare, uses simple ingredients you likely already have, and it follows Monash University’s guidelines. That means you can enjoy it confidently without any worry.

Ready to bring hummus back into your life, safely and deliciously? Let’s get started.

Why This is the Only Hummus Recipe You’ll Need

Perfectly Creamy and Smooth
Get the texture just right with a simple trick that avoids the gritty feel most homemade hummus has.

Authentic Garlic Flavor Without the Gut Trouble
Garlic-infused oil delivers all the bold flavor you crave while keeping the recipe low FODMAP.

Quick, Easy, and Foolproof
You can whip this up in less than 10 minutes using pantry staples and a blender or food processor.

Monash-Approved and Gut-Friendly
This recipe sticks to safe serving sizes for chickpeas and tahini. It’s perfect for the elimination phase of the FODMAP diet.

Ingredients Needed

Ingredients for low FODMAP hummus recipe with carrots and chickpeas

For the roasted carrot base:

1 pound carrots, about 8 medium, unpeeled and chopped into 1-inch chunks
2 tablespoons extra virgin olive oil
1 teaspoon sea salt
1 teaspoon ground cumin
1 teaspoon turmeric

For the hummus blend:

1 cup canned chickpeas, drained and rinsed thoroughly
1/4 cup tahini, smooth and well-stirred
3 tablespoons fresh lemon juice, roughly from one lemon

Optional for garnish:

Fresh mint leaves for a bright, fresh finish
A drizzle of garlic-infused olive oil for extra depth

Each ingredient is chosen with care to keep flavors bold while remaining safe for sensitive digestion.

How to Make Creamy Low FODMAP Carrot Hummus

Blending steps for low FODMAP hummus recipe with chickpeas and carrots

Preheat your oven to 425°F
Line a baking sheet with parchment paper to prevent sticking and make cleanup easier.
Roast the carrots
In a large bowl, toss the chopped carrots with olive oil, 1/2 teaspoon of sea salt, 1/2 teaspoon cumin, and 1/2 teaspoon turmeric. Spread them out on the baking sheet in a single layer. Roast for about 30 minutes until the carrots are soft and edges are golden brown. Roasting brings out their natural sweetness.
Blend the hummus
Transfer the roasted carrots to a food processor or high-powered blender. Add the chickpeas, tahini, lemon juice, remaining salt, remaining cumin and turmeric, and 1/4 cup of water.
Process until smooth
Blend everything until the mixture becomes creamy. Pause to scrape down the sides as needed. If it feels too thick, add more water one tablespoon at a time until you reach your ideal texture.
Taste and adjust
Give it a taste and add a pinch of salt or extra lemon juice if needed. The flavor should be bold and balanced.
Serve with garnish
Spoon into a bowl and top with garlic-infused oil or fresh mint if using. Serve alongside your favorite low FODMAP veggies or gluten-free crackers.

This step-by-step process guarantees a silky hummus that’s rich, flavorful, and gentle on your gut.

The Most Important Part: What to Serve with Your Hummus

A Guide to Safe Low FODMAP Dippers

Safe Vegetables
These options are FODMAP-friendly and pair perfectly with your hummus:

Carrots: enjoy freely
Cucumbers: enjoy freely
Radishes: enjoy freely
Green Bell Pepper: enjoy freely
Red Bell Pepper: limit to 43 grams per serving

Safe Crackers and Chips
Look for options labeled gluten-free and without high-FODMAP ingredients. Great choices include:

Plain corn tortilla chips
Gluten-free rice crackers
Certified low FODMAP brands like Fody Foods or Simply Wize

These dippers add crunch and variety without upsetting your stomach.

How to Avoid FODMAP Stacking

Stacking happens when you eat several “safe” servings of foods with the same FODMAP group, which can push you over your individual limit.

Safe Combo
2 tablespoons of low FODMAP hummus plus a handful of carrot sticks equals a gut-safe snack

Risky Combo
2 tablespoons of low FODMAP hummus plus 15 almonds might exceed your GOS limit and cause symptoms

Stick to low-FODMAP combinations to keep your digestion calm and happy.

Helpful Notes

Use canned chickpeas only
Dry chickpeas hold onto more FODMAPs. Canned ones are soaked, which reduces GOS significantly.
Roast the carrots well
The deeper the caramelization, the sweeter and more flavorful your hummus will be.
Adjust the texture
For extra smooth hummus, add ice water a little at a time while blending. It helps fluff the texture.
Make it nut-free
If you want to skip tahini, try sunflower seed butter for a similar richness.
Storage tip
Store in an airtight container in the fridge for up to 5 days. Give it a good stir before serving.
Meal prep win
This hummus pairs beautifully with lunchboxes or snack boards for quick, gut-friendly options.
Flavor boosts
Add smoked paprika, cumin seeds, or a pinch of chili flakes for extra depth without extra FODMAPs.
Pair it with a light meal
Looking for something fresh to go with your hummus? Try our Zucchini Noodles with Chicken and Homemade Pesto Recipe Guide for a complete low FODMAP combo.

Conclusion

Finished low FODMAP hummus recipe in a bowl topped with paprika and herbs

This low FODMAP carrot hummus brings creamy texture, bold flavor, and digestive peace of mind together in one bowl. By using canned chickpeas, garlic-infused oil, and the right serving sizes, you can enjoy a rich, satisfying dip that’s easy on the gut.

It’s quick to make, full of real ingredients, and perfect for anyone navigating IBS or SIBO. Whether you’re dipping crisp veggies or gluten-free crackers, this hummus gives you a snack you can truly look forward to.

Tried the recipe? Let us know how it turned out in the comments and don’t forget to leave a star rating. If you added your own twist, we’d love to hear about it. Share your version on Pinterest or Facebook and tag us.

What’s your favorite dipper for hummus? Tell us below.

Frequently Asked Questions (FAQ)

Is hummus low FODMAP?

Traditional hummus is not low FODMAP due to high levels of GOS in chickpeas and garlic. However, using canned chickpeas and garlic-infused oil makes it safe in small portions.

Does hummus make you bloated and gassy?

It can if made with whole chickpeas, garlic, or onion. These ingredients are high in FODMAPs. Our recipe avoids them to help reduce digestive discomfort.

Is it okay to eat hummus with IBS?

Yes, if you follow a low FODMAP recipe like this one. Stick to approved ingredients and serving sizes to enjoy hummus without triggering symptoms.

Is Sabra hummus low FODMAP?

No, Sabra and similar store-bought brands often contain garlic and use whole chickpeas. These make them high in FODMAPs and not suitable for the elimination phase.

What can I dip in low FODMAP hummus?

Great options include carrots, cucumber, green bell pepper, and gluten-free rice crackers. Red bell pepper is fine too, just keep it under 43 grams per serving.