Low FODMAP Pumpkin Dip
Low FODMAP Pumpkin Dip
This low FODMAP pumpkin dip is fantastic. You can have it as a yummy spread on toast or serve it as a dip with carrot sticks.
Pumpkin selection is really important as some pumpkins are high FODMAP – please see the buying tips.
Ingredients
Make gluten freePumpkin Dip
mayonnaise
Gluten Free
FODMAP
lemon juice
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Preheat the oven to 200ºC (390ºF) bake function. Peel and deseed the pumpkin. Cut into small bite sized pieces. Place in a baking dish, drizzle with neutral oil and season with salt and pepper. Roast for 25 to 30 minutes until cooked through and slightly browned. Allow to cool for 10 minutes.
- Finely chop the fresh rosemary leaves.
- Place the pumpkin in the food processor along with the mayonnaise, lemon juice, fresh rosemary, paprika, and garlic-infused olive oil. Process until smooth. If you don't have a food processor you can mash the dip by hand.
- Season the dip with salt if needed.
- Serve cold with toasted low FODMAP bread or carrot sticks.
- The dip will keep for up to four days in the fridge.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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