A light and refreshing low-FODMAP green dip, a FODMAP-friendly twist on the classic Indian green chutney! This vibrant, gut-friendly dip pairs beautifully with snacks, grilled foods, or as a side to your favorite meals. Perfect for anyone following a low-FODMAP lifestyle.
Use as a salad dressing for pasta dishes, especially with this low-FODMAP pasta salad for a refreshing herby flavor!
🧐Did you know?
The low FODMAP diet was originally developed by researchers at Monash University in Melbourne, Australia. It’s now used worldwide to help people with IBS enjoy food without discomfort!
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❓Why you’ll💖 this dip
- Low FODMAP-friendly: Completely free from onion, garlic, and dairy, making it suitable for FODMAP-sensitive individuals.
- Zero-oil low recipe: Skipping oil reduces the fat load, which can ease bloating, gas, and discomfort for sensitive tummies.
- Fresh & zesty: Fresh lemony herbs bring brightness to any dish.
- Stays fresh for weeks: Thanks to its long shelf life.
- Quick to make: Ready in under 5 minutes.
- Versatile: Enjoy as a dip, spread, or dressing base.
📋Ingredients
To make this green dip FODMAP-friendly, you need these items:
Cilantro (Coriander leaves)
The leaves contain only trace FODMAPs, so they’re safe to enjoy freely. A flavorful herb that adds freshness without digestive worries.
FODMAP status: Low FODMAP in generous amounts.
Mint leaves
Fresh mint leaves are gut-friendly and widely tolerated. They also soothe digestion and give a cooling effect.
FODMAP status: Low FODMAP in moderate serving sizes.
You can also use homemade dried mint if fresh mint isn’t available. It’s easy to make and stores well for quick use.
Tomato
According to the Monash University Low FODMAP Diet app, tomatoes are considered low FODMAP only in specific serving sizes, which vary depending on the type. Common/truss tomatoes are safe at 65–69 g (approximately ½ of a small tomato), cherry tomatoes at 45 g (around 3 tomatoes), and Roma (plum) tomatoes at 48 g (about ⅔ of a small tomato).
Larger portions of any tomato type can become high in FODMAPs due to excess fructose, so mindful portion control is important, especially during the elimination phase of the diet.
Lemon juice
The Monash University FODMAP app lists lemon juice as low FODMAP in a standard serving of 1 tablespoon (21 g), which is generally well tolerated. However, larger amounts, such as ⅔ cup (178 g), can contain moderate levels of fructans, so it’s best to enjoy lemon juice in small portions to stay within low FODMAP limits.
Looking for other ways to use this simple ingredient? Try my lemon rice paste and lemon mint tea for a refreshing flavor!
See the recipe card for quantities.
This dip is proof that simple ingredients can create big flavors without upsetting your tummy. Whether you’re following a low FODMAP plan or just want a light and healthy dip, this cilantro-mint-tomato combo is a must-try!
👩🍳How to make low-FODMAP green dip
Wash the mint, coriander, and tomato thoroughly. Discard any hard stems of cilantro and mint leaves. Combine all the ingredients in a blender.
Add a small amount of water and blend until a smooth consistency. Stir well and adjust the consistency and taste of the dip.
Transfer this low-FODMAP green chutney/dip to a clean container and refrigerate until needed. Enjoy fresh or pair later with your favorite snacks
⭐Serving Suggestions
- Pair with low FODMAP crackers or veggie sticks.
- Spread on gluten-free wraps or sandwiches for a herby kick.
- Use as a filling in cucumber salad boats.
- Drizzle over grilled chicken, fish, or tofu for extra flavor.
- Use as a side dip with rice dishes, baked snacks, or air-fried potato carrots.
🧐 Serving Size Guide (Low FODMAP)
This cilantro mint dip is low FODMAP when enjoyed in 2–3 tablespoon servings (about 30–40 g). The recipe uses ½ tomato, 1 tablespoon lemon juice, a few mint leaves, and plenty of cilantro, all within safe low FODMAP limits.
👉 For best tolerance, stick to small portions and pair with other FODMAP-friendly foods.
Tips
- Add a little water or olive oil to adjust the consistency.
- If this dipping sauce thickens after storing, stir in a few teaspoons of water to loosen it up.
- Spice it up with a small piece of deseeded green chili for mild heat or my 2-ingredient chilli oil (if tolerated).
Please consult your doctor or a dietitian before starting a low FODMAP diet. You can learn more about FODMAP here
More FODMAP-Friendly
Looking for other recipes like this? Try these:
If you make this FODMAP-friendly green chutney, please comment or share a picture of your homemade low-FODMAP dip recipe on Instagram with the hashtag #tipsnrecipes for feedback!
🧾Recipe
Refreshing Low FODMAP Green Dip
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Ingredients
- 1 cup Cilantro
- ½ cup Mint Leaves
- 1 tablespoon Lemon Juice
- 1 teaspoon Salt
- 1 teaspoon Sugar
- ½ Tomato (50g)
Instructions
- Thoroughly wash the tomato, cilantro, and mint leaves. Discard any hard stems of cilantro and mint leaves.
- Combine all the ingredients in a blender jar.
- Add a tablespoon of water and blend it to a smooth consistency.
- Stir well and adjust the consistency!
- Transfer to the storage container and store in the fridge until use.
- Serve this delicious FODMAP-friendly green dip with snacks or meals.
Video
Notes
- Adjust the consistency by adding a little amount of water or olive oil.
- If the dip becomes too thick after refrigeration, stir in a few teaspoons of water before serving.
- To spice it up, blend in a small deseeded green chili or a touch of my 2-ingredient chilli oil, if it suits you.
- Subscribe to my Newsletter and YouTube channel to stay updated.
Nutrition
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Please consult your doctor or a dietitian before starting a low FODMAP diet. You can learn more about FODMAP here!
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