Low FODMAP Chive And Onion Infused Dip

Ingredients

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SERVES 10

Chive & Onion Infused Dip

2   fresh parsley (finely chopped)
1   mayonnaise (or half mayonnaise & half lactose free sour cream)*
2   dried chives*
2   onion infused oil
0.125   salt (add a pinch to taste)
1   lemon juice (add the juice to taste)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Chive & Onion Infused Dip

PREP IN 5 MIN SERVES 10
BY ALANA SCOTT REVIEWED BY Joanna Baker (APD)
FEATURED IN Condiments, Snacks, Vegetarian Options

Low FODMAP onion infused oil can open up a whole range of exciting dip opportunities.  I recently discovered Cobram Estate Roasted Onion Infused Olive Oil, which has been tested by FODMAP Friendly and is low FODMAP. As a child I loved onion and chive dip so much that my Mum hid it from me, otherwise I would demolish the whole container in one sitting. This recipe is my attempt at capturing those flavours! I need to be dairy free for an additional food intolerance, however if you can tolerate low FODMAP dairy products then try using half mayonnaise and half lactose free sour cream.

How To Make Your Own Onion Infused Oil: If you don't have access to Cobram Estate's awesome range of infused oils, then you can make your own onion infused oil at home. Simply fry large chunks of onion in 3 tablespoons of olive oil for 3 to 4 minutes until golden brown and fragrant. Then remove the onion pieces from the oil. Allow to cool before using. This method of creating onion infused oil is low FODMAP (providing you remove the onion chunks after frying), as the fructans in the onion are not oil soluble. This means you get the flavour without the FODMAPs.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 82
Fat 7.8g
Saturates 1.2g
Protein 0.4g
Carbs 2.9g
Sugars 0.8g
Fibre 0.3g
Salt 0.2g
Iron 0.3mg
Calcium 11.9mg
Calories 82
Fat 7.8g
Saturates 1.2g
Protein 0.4g
Carbs 2.9g
Sugars 0.8g
Fibre 0.3g
Salt 0.2g
Iron 0.3mg
Calcium 11.9mg
Calories 82
Fat 7.8g
Saturates 1.2g
Protein 0.4g
Carbs 2.9g
Sugars 0.8g
Fibre 0.3g
Salt 0.2g
Iron 0.3mg
Calcium 11.9mg
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  1. 1. Finely chop the parsley. Mix the mayonnaise, onion infused oil, dried chives, salt, and fresh parsley together in a bowl. Taste and add a squeeze of lemon juice and more chives or parsley as needed.
  2. Chill in the fridge for 30 minutes, then serve with low FODMAP vegetable sticks (carrot, red bell peppers, cucumber), plain potato chips or Mamee Rice Chips.

Buying Tips

Make your lemon juice and lemon zest from fresh lemon.

Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips