It is a zero-oil, vegan, 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 FODMAP 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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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.
So, I came up with this FODMAP-friendly guacamole recipe with no onion guacamole, where the star ingredient ‘avocado’ is kept in check, and avoided the rest of the troublemaker ingredients. I prepare this low-FODMAP guacamole without using onions, garlic, chili peppers, or tomato, which causes tummy problems in some people.
It is just a 5-minute task to prepare such a delicious creamy avocado guac for party snacks. Using lemon and black pepper in the preparation gives this guac without onion an unforgettable blend of lemony and peppery flavor. It is worth trying!!
Make this vegan guacamole FODMAP 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.
Reasons to 💖 this FODMAP guac
- It is a tummy and heart-friendly guacamole no onion recipe.
- Vegan, gluten and lactose-free.
- 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 low FODMAP 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 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 flavor 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, aka guacamole recipe no onion with nachos, tacos, 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 flavor.
- Add green onions top to twist this FODMAP-friendly guacamole.
- Add cream cheese, mayo, or sour cream are excellent additions.
- If nightshade intolerance is not a problem, add chopped tomatoes.
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 prepared using avocado, onions, tomatoes, and chili 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 as many as you want when on a FODMAP diet.
Absolutely, yes! Cucumber is FODMAP friendly as long as its 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
- 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 chunky.
- This guacamole is FODMAP friendly as long as you do not exceed the serving size of 2 tablespoons.
- Use Hass avocado for the best creamy guacamole.
- Store 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 the 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
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
- 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!!
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