Low-FODMAP guacamole is a gut-friendly twist on traditional Mexican guacamole, perfect for sensitive tummies. This super healthy, vegan, onion-free guac comes together in just 5 minutes.
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About the FODMAP-friendly guac
Guacamole is a delicious Mexican accompaniment to many dishes. Usually, traditional guacamole is prepared with avocado, onions, tomatoes, and chili peppers, which are high in FODMAPs.
I created this FODMAP-friendly guacamole recipe without onions, where the star ingredient, avocado, is kept in check to ensure it's gentle on digestion. To make it truly gut-friendly, I’ve skipped common triggers like garlic, chili peppers, and tomatoes, resulting in a delicious, tummy-friendly alternative.
In just 5 minutes, you can whip up this deliciously creamy avocado guac, perfect for any snacks! The combination of lemon and black pepper creates a refreshing, zesty, and peppery flavor that makes this onion-free guacamole truly unforgettable. It's definitely worth a try!
Make this vegan, FODMAP-friendly guacamole creamy or chunky as you like, it's totally up to you! I personally love a smooth and creamy texture with just a few small chunks for the perfect balance.
Reasons to 💖 this FODMAP guac
- It is a tummy and heart-friendly guacamole with no onion recipe.
- Vegan, lactose, and gluten-free recipe.
- AIP-friendly recipe.
- Perfect for nightshade intolerant.
- It's a 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 easy recipe that takes just 5 minutes.
- Only minimal ingredients are required to make this FODMAP-friendly guac.
Ingredients
To make guacamole low FODMAP, delicious guacamole without tomatoes and onions, you need the following items:
- Avocado - For this low-FODMAP guacamole recipe, I use Hass avocados. These have pebbly skin with smooth, buttery flesh, ideal for creamy avocado dip.
- Cucumber - I use Lebanese cucumber. Use it with skin on. I like grating the cucumber rather than using chunks. Go with the ones that suit you.
- Carrot - Grate the carrot to have more crunch and texture.
- Lemon juice - Add tanginess to the guacamole. Use fresh if available.
- Salt
- Black pepper
- Cilantro - Optional, but cilantro adds a refreshing touch to this no-onion avocado dip.
See the recipe card for quantities.
How to make low-FODMAP guacamole
For the full recipe, check out the video below. Don’t forget to subscribe to my YouTube Channel to stay up to date on all my new videos!!
To prepare IBS-friendly guacamole, thoroughly wash all the vegetables. Then, proceed as follows:
Peel the carrot and grate both the carrot and cucumber. Peel the avocado, remove the pit, and cut it into large chunks. Mash the avocado with a fork or masher to your desired consistency.
Add the grated carrot, cucumber, and fresh cilantro leaves. Stir in salt, black pepper, and freshly squeezed lemon juice. Mix until well combined, and enjoy!
Serve this yummy guacamole recipe no onion with FODMAP-friendly chips.
Variations
- To enhance this tummy-friendly guacamole with extra flavor and texture, mix nuts or seeds like peanuts, almonds, flax, or chia seeds for a satisfying crunch.
- If you love a garlicky touch, use garlic-infused olive oil.
- For an extra twist, top it with spring onions or stir in a creamy element like cream cheese, mayo, or sour cream.
- And if nightshade intolerance isn't an issue, feel free to add chopped tomatoes for a burst of freshness!
Storage
This guacamole without onions stays fresh for 2-3 days in the fridge. Keep it refrigerated until you use it.
FAQ
Traditional guacamole is made with avocado, onions, tomatoes, and chili peppers—all of which are high in FODMAPs. This means that guacamole containing these ingredients is not FODMAP-friendly.
According to Monash University, a safe serving size for a low-FODMAP diet is ⅛th of an avocado or two tablespoons of guacamole.
Avocado is low FODMAP as long as the serving size is under the recommended size. Monash University recommends ⅛th of an avocado or 30 g as a serving size, which is low in FODMAP.
FODMAP content present in Avocado: Fructose
The good news is that carrots are FODMAP-free, so you can eat as many as you want when on a FODMAP diet.
Absolutely, yes! Cucumbers are FODMAP-friendly as long as their quantity is under your control. As per FODMAP apps, the serving size of cucumber should not exceed ½ cup, which is approximately 64g per serving.
FODMAP Present- Fructose
Tips
- It’s up to you to either mash or keep the avocado chunky.
- This guacamole is FODMAP-friendly as long as you do not exceed the serving size of 2 tablespoons.
- Use Hass avocados for the best creamy guacamole.
- Store it in the fridge as it contains cucumber and carrot, which are full of moisture and easy to spoil.
- 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 portion size of the FODMAP-friendly diet.
……Before you go ……………
And if you try this guacamole recipe without onions, aka FODMAP avocado dip, 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
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Recipe
Low FODMAP Guacamole
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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
- Peel the carrot and grate both the carrot and cucumber.
- Peel the avocado, remove the pit, and cut it into large chunks. Mash the avocado with a fork or masher to your desired consistency.
- Add the grated carrot, cucumber, and fresh cilantro leaves. Stir in salt, black pepper, and freshly squeezed lemon juice. Mix until well combined.
- Serve this yummy low FODMAP guacamole with your favourite snacks!
Video
Notes
- This guacamole is FODMAP friendly as long as you do not exceed the serving size of 2 tablespoons.
- Check out the Monash University FODMAP Diet App for more detailed information on the portion size of the FODMAP-friendly diet.
- Subscribe to my YouTube Channel to stay up to date on all my new videos!!
Nutrition
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Any says
I tried this gauc. I came out so good and delicious! Thanks for sharing🤪
tianna says
I hadn't heard of FODMAP before but this recipe sounds very good