Zero oil low FODMAP guacamole with a twist to traditional Mexican guacamole to suit sensitive tummies. The best-ever delicious FODMAP friendly and AIP friendly guacamole recipe!
Make this super healthy, vegan, low-calorie guac without onions just in 5 minutes to enjoy with any snack you like!
If you follow the FODMAP diet, check FODMAP recipes to explore more delicious FODMAP-friendly recipes.
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Guacamole is a delicious Mexican accompaniment to many dishes. Usually, traditional guacamole is prepared with avocado, onions, tomatoes, and chilli peppers, which are high in FODMAPs.
So, I have come up with this FODMAP-friendly guacamole recipe where the star ingredient ‘avocado’ is kept in check and has avoided the rest of the troublemaker ingredients. I prepare this FODMAP guacamole without using onions, garlic, chilli peppers, and tomato, which causes tummy problems in some people.
It is just a 5 minutes task to prepare such a delicious creamy avocado guac for party snacks. Using lemon and black pepper in the preparation gives this guac an unforgettable blend of lemony and peppery flavour. It is worth trying!!
Make it creamy by mashing or keep it chunky - it’s totally up to you. I like it to be creamy and smooth with small chunks somewhere.
This recipe is not only for FODMAPs only. Anyone can have this easy avocado lime crema.
Reasons to 💖 this FODMAP guac
- It is a tummy and heart-friendly guacamole recipe.
- AIP friendly recipe.
- Perfect for nightshade intolerant.
- Zero oil recipe, so you won’t be stressed about consuming the calories.
- Perfect for those who avoid onion, garlic and tomatoes.
- No spice at all; anyone can have it easily.
- It is a quick and super easy recipe that takes just 5 minutes.
- All handy and a few ingredients are required to make this guac.
Ingredients
To make guacamole low FODMAP, you need the following items:
- Avocado - For this low FODMAP guacamole recipe, I use Hass avocado. These have pebbly skin with smooth and buttery flesh. Best for the avocado dip.
- Cucumber - I use Lebanese cucumber. I like grated cucumber more than the chunks. Either cut it or grate. Go with the ones that suit you.
- Carrot- Orange. Grated like a cucumber.
- Lemon juice - Add tanginess to the guacamole.
- Salt
- Black pepper
- Cilantro - Optional but adds a flavour to the recipe.
See the recipe card for quantities.
How to make low FODMAP guacamole
For the full recipe, check out the video below.
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To prepare guacamole IBS friendly, thoroughly wash all the vegetables. Then, proceed as follows:
- Peel off the carrot. Grate the cucumber and carrot.
- Peel the avocado and remove the pit.
- Cut big chunks of ripe avocado and mash it using a masher or fork.
- Add the remaining ingredients, i.e., carrot, cucumber, and cilantro leaves.
- Stir in salt, black pepper and freshly squeezed lemon juice.
- Mix until well combined.
Serve this yummy low FODMAP guacamole with nachos, tacos and burritos, etc.,
Variations
- Add nuts or seeds like peanuts, almonds, flax seeds, chia seeds etc., to add crunch.
- Use garlic-infused olive oil to give it a garlicky flavour.
- Add green onions top to twist this FODMAP-friendly guacamole.
- For a more creamy consistency, cream cheese, mayo or sour cream are excellent additions.
- If nightshade intolerance is not a problem, add chopped tomatoes.
Storage
- This guacamole no onion no garlic stays fresh for 2-3 days in the fridge.
- Keep it refrigerated until you use it.
FAQ
Traditional guacamole is prepared using avocado, onions, tomatoes and chilli peppers. All these ingredients are high FODMAPs. So, guacamole containing these ingredients is high in FODMAP.
According to Monash, a serving size of ⅛th, an avocado or two tablespoons of guacamole is safe to include in the FODMAP diet.
Avocado is low FODMAP as long as the serving size is under the recommended size. Monash University recommends ⅛th an avocado or 30 g as a serving size that is low in FODMAP.
FODMAP content present in Avocado: Fructose
The good news is that carrots are FODMAP-free, so you can eat carrots as many as you want when on a FODMAP diet.
Absolutely, yes! Cucumber is FODMAP friendly as it does not contain any FODMAP carbohydrates. So, enjoy cucumber with no fear when following the FODMAP journey!
Tips
- I like smooth and creamy FODMAP guac consistency, so I have mashed avocado. It’s up to you to either mash or keep the avocado a bit chunky.
- This guacamole is FODMAP friendly as long as you are not exceeding the serving size of 2 tablespoons.
- Use Hass avocado for the best creamy guacamole.
- Store in the fridge as it contains cucumber and carrot.
- Always check the ingredients on the label before trying anything new if you follow the FODMAP diet.
- Check out the Monash University FODMAP Diet App for more detailed information on the portion size of the FODMAP-friendly diet.
……Before you go ……………
And if you try this low FODMAP guac recipe, please share your views and let me know what you think!
You can also leave a comment or share a picture on Instagram with the Hashtag #tipsnrecipes to let me know how it goes!
Recipe
Low FODMAP Guacamole
Equipment
- mixing bowl
- Grater
Ingredients
- 1 Avocado (peeled and mashed)
- 1 Carrot (grated)
- 1 Cucumber (grated)
- 1 tablespoon Lemon Juice
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- Cilantro (optional)
Instructions
- Mash Avocado using a masher.
- Combine all the ingredients together.
- Mix well.
- Serve this yummy low FODMAP guacamole with your favourite snacks
Video
Notes
- I like smooth and creamy FODMAP guac consistency, so I have mashed avocado. It’s up to you to either mash or keep the avocado a bit chunky.
- This guacamole is FODMAP friendly as long as you are not exceeding the serving size of 2 tablespoons.
- Use Hass avocado for the best creamy guacamole.
- Store in the fridge as it contains cucumber and carrot.
- Always check the ingredients on the label before trying anything new if you follow the FODMAP diet.
- Check out the Monash University FODMAP Diet App for more detailed information on the portion size of the FODMAP-friendly diet.
| Nutrition Facts | |
|---|---|
| Serving size: tablespoons | |
| Servings: 20 | |
| Amount per serving | |
| Calories: 7 | |
| % Daily Value* | |
| Total Fat 0.3g | 0% |
| Saturated Fat 0.1g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 119mg | 5% |
| Total Carbohydrate 1.1g | 0% |
| Dietary Fiber 0.3g | 1% |
| Total Sugars 0.4g | |
| Protein 0.2g | |
| Vitamin D 0mcg | 0% |
| Calcium 4mg | 0% |
| Iron 0mg | 1% |
| Potassium 43mg | 1% |
- Nutrition Disclaimer- Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients and brands you use. Under no circumstances tipsnrecipesblog.com will be responsible for any loss or damage resulting from your reliance on nutritional information.
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tianna
I hadn't heard of FODMAP before but this recipe sounds very good