Low FODMAP Pumpkin Dip

Ingredients

MAKE GLUTEN FREE

Servings:

Pumpkin Dip

500   Japanese pumpkin (Kabocha squash or Buttercup squash) (deseeded & peeled)
1   neutral oil (rice bran, canola, sunflower)
1   salt & pepper
2   mayonnaise*
1   fresh rosemary (chopped)
0.5   paprika*
2   lemon juice*
0.5   garlic infused oil*

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

Equipment

  • roasting tray
  • blender/stick blender

Low FODMAP Pumpkin Dip

Last updated Oct 10th, 2019

PREP IN 10 MIN
COOKS IN 30 MIN
SERVES 8

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Breakfast, Condiments, Snacks, Vegetarian Options

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. According to Monash University, a low FODMAP serving of Jap pumpkin is 60g (Source:Monash University App), this means you need to divide the dip into the recommended number of serves.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Pumpkin Dip

500   Japanese pumpkin (Kabocha squash or Buttercup squash) (deseeded & peeled)
1   neutral oil (rice bran, canola, sunflower)
1   salt & pepper
2   mayonnaise*
1   fresh rosemary (chopped)
0.5   paprika*
2   lemon juice*
0.5   garlic infused oil*

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

Equipment

  • roasting tray
  • blender/stick blender

Nutrition per serve

    | |
Calories 58
Fat 3.8g
Saturates 0.5g
Protein 1.3g
Carbs 6.2g
Sugars 2.7g
Fibre 2.6g
Salt 0.1g
Iron 0.3mg
Calcium 10.6mg
Calories 58
Fat 3.8g
Saturates 0.5g
Protein 1.3g
Carbs 6.2g
Sugars 2.7g
Fibre 2.6g
Salt 0.1g
Iron 0.3mg
Calcium 10.6mg
Calories 58
Fat 3.8g
Saturates 0.5g
Protein 1.3g
Carbs 6.2g
Sugars 2.7g
Fibre 2.6g
Salt 0.1g
Iron 0.3mg
Calcium 10.6mg
    | | |
  1. 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.
  2. Finely chop the fresh rosemary leaves.
  3. 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.
  4. Season the dip with salt if needed.
  5. Serve cold with toasted low FODMAP bread or carrot sticks.
  6. The dip will keep for up to four days in the fridge.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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 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.

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

There are no dairy free tips for this recipe.

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Author: 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

Professional Reviewer: 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 sh... Read More