Low FODMAP Guacamole Recipe for Easy Healthy Snacking

Guacamole is a beloved dip that brings the creamy richness of avocado together with zesty flavors, perfect for snacking or complementing your favorite dishes. However, if you’re following a low FODMAP diet due to digestive sensitivities or IBS, traditional guacamole recipes can sometimes cause discomfort because of ingredients like garlic and onion.

Don’t worry—this low FODMAP guacamole recipe offers all the deliciousness you crave without the tummy troubles.

This recipe uses simple, fresh ingredients that respect your dietary needs while still delivering vibrant flavors. It’s easy to prepare, customizable, and pairs wonderfully with low FODMAP snacks or meals.

Whether you’re new to low FODMAP cooking or just seeking a healthier guacamole alternative, this recipe will soon become your go-to!

Why You’ll Love This Recipe

This low FODMAP guacamole is a game changer for anyone who loves avocados but needs to avoid high FODMAP ingredients. It’s:

• Gentle on digestion: No garlic or onion, which are common triggers, but still packed with flavor.
• Quick and simple: Ready in under 10 minutes with minimal prep.
• Versatile: Enjoy it as a dip, spread, or topping for salads and bowls.
• Fresh and vibrant: Uses fresh herbs and lime juice to brighten the creamy avocado.
• Customizable: Easy to tweak with your favorite low FODMAP ingredients for variety.

Ingredients

• 2 ripe avocados (about 300g peeled and pitted)
• 1 medium tomato, deseeded and finely chopped (low FODMAP serving size)
• 1 tablespoon fresh lime juice (about half a lime)
• 1 tablespoon chopped fresh cilantro (coriander leaves)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika (optional, for subtle smokiness)
• 1/4 teaspoon salt, or to taste
• Freshly ground black pepper, to taste
• 1 small green chili (like jalapeño), finely chopped, seeds removed (optional for heat and low FODMAP safe in small amounts)

Equipment

• Medium mixing bowl
• Fork or potato masher
• Sharp knife
• Cutting board
• Measuring spoons
• Juicer or citrus reamer (optional)
• Spoon for mixing

Instructions

1. Prepare the avocados: Cut the avocados in half, remove the pits, and scoop the flesh into the mixing bowl.
2. Mash the avocado: Using a fork or potato masher, mash the avocado to your desired consistency. Some prefer it chunky, others smooth—both work great!
3. Add lime juice: Pour in the fresh lime juice and stir to combine. This not only adds flavor but helps prevent browning.
4. Mix in spices and herbs: Add the chopped cilantro, ground cumin, smoked paprika (if using), salt, and pepper. Stir well to blend.
5. Prepare the tomato: Deseed and finely chop the tomato, then gently fold it into the guacamole, being careful not to over-mix.
6. Add chili (optional): If you want a bit of heat, add the finely chopped green chili without seeds.
7. Adjust seasoning: Taste and add more salt, pepper, or lime juice as needed.
8. Serve immediately: For best flavor and color, serve your guacamole right away. If preparing ahead, cover tightly with plastic wrap pressed directly onto the surface to minimize browning.

Tips & Variations

“Freshness is key! Use ripe avocados and freshly squeezed lime juice for the best flavor.”

• Try fresh herbs: Swap cilantro for parsley or basil for a different flavor twist while staying low FODMAP.
• Ginger kick: Add a small pinch of freshly grated ginger for a subtle zing.
• Low FODMAP onion flavor: Use green tops of scallions (green parts only) finely chopped to mimic onion flavor without the FODMAPs.
• Spice it up: Add a dash of cayenne pepper or smoked chipotle powder for smoky heat.
• Chunky texture: Dice some avocado chunks and fold in last for texture contrast.
• Keep it fresh: To avoid browning, store with a slice of lime on top under tight wrap or add a teaspoon of lemon juice mixed in.

Nutrition Facts

Serving Suggestions

This low FODMAP guacamole is incredibly versatile. Serve it as a dip with low FODMAP chips like plain corn tortilla chips or veggie sticks such as carrots, cucumber, and bell peppers.

It also makes a fantastic spread on gluten-free toast or sandwiches. Try topping your favorite grain bowl or salad with a dollop for creamy texture and fresh flavor.

Pair it with other nutritious recipes like the Baby Spinach Salad Recipe Vegan: Fresh & Easy Ideas for a refreshing meal or add it alongside the Vegan Potato Corn Chowder Recipe for Cozy Comfort Food to add creaminess and brightness.

Conclusion

Making guacamole on a low FODMAP diet doesn’t mean you have to sacrifice flavor or enjoyment. This recipe combines creamy avocado with vibrant lime, fresh herbs, and subtle spices to create a delicious dip that’s gentle on your digestive system.

It’s perfect for anyone needing to avoid high FODMAP triggers but still craving the classic taste of guacamole.

Whether you’re preparing a snack for yourself or entertaining guests with dietary restrictions, this guacamole is quick, easy, and sure to please. Give it a try and discover how satisfying low FODMAP cooking can be!

For more delicious and easy meal ideas, check out the Afghan Vegetarian Pulao Recipe Easy and Delicious Guide and the Vegan Recipes No Tofu: Delicious Plant-Based Meals.

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