Roasted carrots + zucchini come together to with flavorful spices to make this simple low FODMAP hummus style dip. Smooth, creamy and bursting with flavor it is the perfect low FODMAP dip to bring along to a gathering any time of year. Use it as a spread for sandwiches or scoop it up with gluten free pita chips!
One of the foods I missed most when going low FODMAP was hummus. I used to eat hummus daily with carrot sticks or crackers as a snack, I’d add it to sandwiches and wraps, or just straight spoon it out of the tub on the regular and missing out on it just didn’t feel like an option.
Low FODMAP friendly dips, spreads, and dressings can be challenging to find so more often than not you’re left making them at home. Which, let’s be honest, isn’t actually the WORST because you get to control everything that goes into them. When I make low FODMAP dip at home, I like to make sure I pack it full of extra veggies and loads of low FODMAP friendly spices so I can snack healthfully and deliciously!
Why You’ll Love This Recipe
- It is bloat-friendly. Since this hummus does not contain beans or fresh garlic, it is gentler on digestion and will not cause bloating like hummus with beans and fresh garlic would.
- It is a healthy snack option. This low FODMAP hummus is the perfect way to get an extra serving or two of veggies into your day.
- It is versatile. Use this hummus as a dip for your favorite chips or veggie sticks, or slather it on your favorite sandwiches for an extra flavor burst!
Low FODMAP Hummus Ingredients
- Carrots – I love using rainbow carrots for some extra color, but you may use any type of fresh carrot you like.
- Zucchini – This veggie helps the no bean hummus become extra creamy and it’s a great way to use up extra zucchini from your garden in the summer!
- Lemon Juice – I always prefer to use fresh squeezed lemon juice, however you may use bottled lemon juice if that’s all you have on hand.
- Tahini – Sesame seed paste that gives hummus its signature texture and adds smoothness to the dip.
- Low FODMAP Spices: I use paprika, Garam Masala, cumin and sea salt.
- Garlic Infused Olive Oil: This is a must have in every low FODMAP kitchen! Garlic infused olive oil perfectly replaces garlic in any recipe.
Low FODMAP Hummus Step By Step Instructions
- Prep the veggies. Wash, peel and slice the zucchini lengthwise in half, then do the same for the carrots. Then arrange veggies on a parchment or silicone lined baking sheet but be sure to place carrots on their own baking sheet as they require more cooking time.
2. Roast Veggies. The carrots will need to roast longer, so place them in a pre-heated oven at 425F and roast for around 30-40 minutes until soft to the touch but not brown. The zucchini only needs about 12-15 minutes, so I usually like to add them to the oven when the carrots are about halfway done.
3. Blend the hummus. Once the veggies are roasted and cooled, add them to the bowl of a food processor fitted with the blade. Then add in tahini, lemon juice, spices and salt continuing to pulse until very smooth.
Low FODMAP Hummus FAQs
Is Hummus Paleo?
Hummus is traditionally made using chickpeas, which are legumes and not considered to be paleo diet friendly. This carrot + zucchini dip is the perfect swap for hummus if you are following a paleo or low FODMAP diet.
What kind of carrots should I use?
You can use orange carrots or rainbow carrots in this low FODMAP hummus recipe! To make it a little more visually pleasing, when I tested this recipe I used rainbow carrots so I could make three different colors of this paleo carrot and zucchini hummus. To do so, simply separate the hummus into three different bowls after pureeing the zucchini, tahini, spices etc. Then, place ⅓ back into the food processor, adding in purple carrots. Pulse until smooth, remove hummus from the food processor, and repeat the process with the orange carrots, then the white/yellow carrots depending on what colors came in your bunch. Of course, this is a lot of extra work, so choosing traditional orange carrots is the best way to make this paleo hummus fast!
Can I omit the zucchini?
I would not recommend omitting the zucchini from this paleo hummus recipe. The addition of zucchini adds bulk + creaminess similar to that of chickpeas in traditional hummus. If you are not a fan of zucchini, know that you cannot taste it one bit in this recipe. It is purely there to add depth and texture!
Does this make a good low FODMAP snack?
This paleo hummus recipe makes the perfect low FODMAP snack! Omitting the chickpeas significantly reduces the FODMAPs and makes this the perfect dip for snacking or even spreading on sandwiches and wraps!
Is Tahini low FODMAP?
Tahini is considered to be low FODMAP at a serving size of 2 tablespoons up to ¾ cups. At a ¾ cup serving, FODMAPs are detected but may still be tolerable. 1 full cup of tahini is considered to be high in FODMAPs according to Monash University testing. This recipe only uses ⅓ cup for the entire recipe, but if you have known tolerance issues with tahini, you could use almond butter as a substitute.
What is Garam Masala?
Garam Masala is a spice blend originating from India. It is made from ground cinnamon, peppercorn, cardamom, mustard seeds, coriander seeds, clove, mace and nutmeg.
How to store this no bean low FODMAP hummus
Store the hummus in an airtight container in the fridge. It will stay fresh for up to 5 days.
If You Liked This Recipe You Might Also Enjoy These Low FODMAP Recipes:
Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!
Low FODMAP Hummus Recipe – No Bean Hummus
Equipment
- Food Processor
Ingredients
- 2 Medium Zucchini peeled + halved
- 6 Large Carrots halved
- ⅓ cup Tahini
- ¼ cup Lemon Juice
- 5 tbsp Garlic Infused Olive Oil
- 1 tsp Sea Salt
- 1 tbsp Garam Masala*
- 1 tbsp Cumin*
- 2 tsp Paprika*
- *adjust to taste
Instructions
- Preheat oven to 425F and line two baking sheets with parchment.
- Wash carrots + zucchini. Peel zucchini and slice lengthwise in half, then slice carrots lengthwise in half. Arrange carrots on one baking sheet, zucchini on the other as they will have slightly different roasting times.
- Place both sheet pans in the oven, roasting the zucchini for 12 minutes. The carrots will need 30-40 minutes; you will know they are done when they are soft to the touch, but do not have to brown.
- While the veggies roast, add tahini, lemon juice, garlic infused olive oil, sea salt, and spices to a food processor.
- Remove zucchini from oven after 12 minutes, allowing to cool at room temperature for another 12 minutes. Once the zucchini has cooled, add to the food processor and blend until smooth. If there are still larger pieces of zucchini left, not to worry as you will be adding the carrots once they are done roasting.
- When carrots are tender to the touch, remove them from the oven and allow to cool at room temp for about 10 minutes. It is ok if they are still warm, just ensure they are not hot as it is not ideal to place hot food in a food processor!
- Once carrots have cooled, add them to the food processor and continue to pulse until the texture is smooth and creamy. During this process, taste the hummus and adjust flavors to taste.
- Store in an airtight container in the fridge. Hummus will keep 3-5 days.
I recently completed food reintroductions and I am limited to just 1/4 c chick peas at a time so I don’t bother with regular hummus anymore. This recipe is a great substitute for regular hummus. Different flavours, but the cumin and tahini make it very tasty. To keep to a 65 g serving of zucchini per meal, I weigh it before cooking and use 390 g to make this recipe. Thank you, it’s a delicious recipe!
I recently completed food reintroductions and I am limited to just 1/4 c chick peas at a time so I don’t bother with regular hummus anymore. This recipe is a great substitute for regular hummus. Different flavours, but the cumin and tahini make it very tasty. To keep to a 65 g serving of zucchini per meal, I weigh it before cooking and use 390 g to make this recipe. Thank you, it’s a delicious recipe!
Oh Shirley I am so happy to hear that you loved this hummus alternative! It’s truly one of my favorites, too!