tips n recipes

  • About
  • Recipes
  • WHW
  • Subscribe
menu icon
go to homepage
  • About
  • Recipes
  • WHW
  • Subscribe
subscribe
search icon
Homepage link
  • About
  • Recipes
  • WHW
  • Subscribe
×
  • chicken curry masala in a bowl.
    Curry Cut Chicken Masala
  • Lemon mint tea in glass with a wedge of lemon and fresh mint leaves.
    Lemon Mint Tea
  • A bowl of fresh fruits with yogurt.
    Fruit Raita
  • Garlic chutney in a bowl on a serving platter
    Garlic Chutney
  • Butternut tomato soup garnished with cream and oumpkin seeds.
    Butternut Squash Soup with Tomatoes
  • paneer avocado toast
    Cottage Cheese Avocado Toast
  • mushrooms with peas in a bowl.
    Matar Mushroom Masala
  • quinoa and cottage cheese on a dish.
    Quinoa Cottage Cheese
  • 2 color cookies air fryer.
    Two-tone Cookies Air Fryer
  • Dried mint leaves
    How to dry mint leaves
  • green peas curry in a bowl
    Curried Green Peas
  • mixed vegetable raita in a bowl.
    Mix Vegetable Raita |Mixed Raita
Home » Recipes » FODMAP

Low FODMAP Guacamole 

Published: Jan 10, 2023 · Modified: Mar 16, 2025 by Abhi

5
Shares

Pin Recipe Video

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.

low fodmap guacamole with chips in hands.
Jump to:
  • About the FODMAP-friendly guac
  • Reasons to 💖 this FODMAP guac
  • Ingredients
  • How to make low-FODMAP guacamole
  • Variations
  • Storage
  • FAQ
  • Tips
  • More Recipes:
  • Recipe
  • Low FODMAP Guacamole

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:

ingredients for guacamole FODMAP friendly.
  1. Avocado - For this low-FODMAP guacamole recipe, I use Hass avocados. These have pebbly skin with smooth, buttery flesh, ideal for creamy avocado dip.
  2. 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.
  3. Carrot - Grate the carrot to have more crunch and texture.
  4. Lemon juice - Add tanginess to the guacamole. Use fresh if available.
  5. Salt
  6. Black pepper
  7. 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!

low FODMAP guac served with chips in a white bowl.

Serve this yummy guacamole recipe no onion with FODMAP-friendly chips.

Variations

  1. 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.
  2. If you love a garlicky touch, use garlic-infused olive oil.
  3. For an extra twist, top it with spring onions or stir in a creamy element like cream cheese, mayo, or sour cream.
  4. And if nightshade intolerance isn't an issue, feel free to add chopped tomatoes for a burst of freshness!
low FODMAP guacomole without onions and garlic is served with chips

Storage

This guacamole without onions stays fresh for 2-3 days in the fridge. Keep it refrigerated until you use it.

guacamole without onions in a white bowl.

FAQ

Is guacamole low FODMAP?

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.

Is avocado low FODMAP?

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

Are carrots low FODMAP?

The good news is that carrots are FODMAP-free, so you can eat as many as you want when on a FODMAP diet.

Is cucumber FODMAP-friendly?

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

low FODMAP guacamole served in a white bowl.

Tips

  1. It’s up to you to either mash or keep the avocado chunky.
  2. This guacamole is FODMAP-friendly as long as you do not exceed the serving size of 2 tablespoons.
  3. Use Hass avocados for the best creamy guacamole.
  4. Store it in the fridge as it contains cucumber and carrot, which are full of moisture and easy to spoil.
  5. Always check the ingredients on the label before trying anything new if you follow the FODMAP diet.
  6. 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 

Follow me on YouTube, Facebook, Pinterest, TikTok, and Instagram for more tips and delicious food recipes.

More Recipes:

  • cottage cheese and potato filling in a wok.
    How to make filling
  • Kidney beans curry in a bowl with a spoon in it.
    Rajma Curry
  • waffles in a plate with strawberries and blue berries.
    Mini Waffles
  • image for roundup post.
    Valentine's Desserts

Recipe

low fodmap guacamole with chips in hands.

Low FODMAP Guacamole

Abhi
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
5 from 5 votes

↑ Click stars to rate now!

Print Recipe Pin Recipe Save Recipe Saved!
Prep Time 5 minutes mins
Total Time 5 minutes mins
Course Appetizer, Dipping sauce, Dips, sauce
Cuisine American, Mexican
Servings 20 tablespoons
Calories 17 kcal

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)
Prevent your screen from going dark

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

Serving: 20tablespoons | Calories: 17kcal | Carbohydrates: 1g | Protein: 0.2g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 117mg | Potassium: 52mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 84IU | Vitamin C: 1mg | Calcium: 2mg | Iron: 0.1mg

Share

Facebook Pin Twitter Email

Did you make this recipe? Don’t forget to give it a star✨ rating below!

Note:

  • 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 will tipsnrecipesblog.com be responsible for any loss or damage resulting from your reliance on nutritional information.
  • Copyright Notice © tipsnrecipesblog.com - All content, including images and videos, are copyright protected. I would appreciate it if these recipes were shared via the social share buttons. Copying/or pasting full recipes to any social media/website is strictly prohibited. 

5
Shares

More FODMAP

  • Four Fodmap cucumber boats with hand picking it.
    Low FODMAP Cucumber Salad Boats
  • Fodmap freindly green beans on the plate
    Green Beans FODMAP
  • low fodmap strawberry smoothie in glasses
    Low FODMAP Strawberry Smoothie
  • low fodmap pasta salad in bowls on a table
    Low FODMAP Pasta Salad Recipe

Comments

  1. Any says

    October 20, 2023 at 10:36 am

    5 stars
    I tried this gauc. I came out so good and delicious! Thanks for sharing🤪

    Reply
  2. tianna says

    January 11, 2023 at 4:18 am

    5 stars
    I hadn't heard of FODMAP before but this recipe sounds very good

    Reply
5 from 5 votes (3 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




author image.

Hi, I'm Abhi!

In tips n recipes blog, you will find delicious, low-calorie, low-spice, tried and tested recipes with tips that help you make 100% failproof recipes in this blog.

More about me →



Popular Recipes

  • chicken drumsticks in a pan
    Chicken Drumsticks Curry

  • Pumpkin rice in a black skillet with a wooden spoon full of coconut meat and few chunks of raw pumpkin on the table
    Pumpkin Rice Recipe

  • Kerlara sambar powder in a jar
    Kerala Sambar Powder Recipe

  • egg flatbread cut into triangle shapes.
    Egg Paratha |Egg Flatbread

  • chicken mayo sandwiches in a plate ready to be served.
    Chicken Mayonnaise Sandwich

  • Sandwiches on a serving plate with ketchup
    Veg Sandwich with Mayonnaise

Don't want to miss the Recipe Videos?? Subscribe to my YouTube channel!



Something Healthy?

  • corns, carrot and carrot soup in a bowl with a spoon in it.
    Cabbage Carrot Corn Soup |3C Soup

  • weight loss watermelon smoothe in a glass topped up with almonds
    Weight Loss Watermelon Smoothie

  • green soup
    Green Vegetable Soup Recipe

  • Stir fry veggies 
    Healthy Stir-Fry Veggies Recipe

  • cucumber and beetroot salad in a bowl with a spoon in it.
    Cucumber Beetroot Salad

  • chrunchy veggie salad with nuts and raisins in a bowl.
    Nutty Crunchy Veg Salad

Footer

↑ back to top

Recipes

Vegan

Veg

Non-Veg

About

Privacy Policy

Accessibility

Disclaimer

Subscribe

Sign Up! for the newsletter

YouTube for videos

Contact

Contact

As a part of affiliate marketing, I earn from qualifying purchases.

Copyright © 2025 tips n recipes | All rights reserved

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Do not sell my personal information.
Cookie SettingsAccept
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.