2022 update: The FODMAP content of red peppers was recently re-tested by Monash University. They were found to be high in fructose and now classified as high FODMAP. However, a small portion (43g serving) is still classed as low FODMAP so I have not altered the quantities in this recipe, but just ensure the red pepper version is only taken in small quantities. You could use green peppers instead of red for dipping.
If you’re having some guests round over the festive season why not have a go at making your own dips and feel very virtuous about it by serving them with vegetable sticks. These low FODMAP dips are really quick and easy to make. I’ve used sour cream in 2 of the dips and the quantity used would contain moderate amounts of lactose however this would only potentially be a problem if you were having the full portion yourself. But served as a party snack or an alternative to a starter for 10-14 guests it would be fine. If you wanted a larger portion then try swapping the sour cream for lactose free soft cheese, the blue cheese dip would then need a little extra water added to get it to the right consistency for a dip. Tahini is a sesame seed paste commonly used in dips like hummus and baba ghanoush but it’s also lovely blended with just herbs, lemon juice, garlic oil and seasoning and if thinned out a bit can be used as a salad dressing. Larger amounts of Tahini (2+ tablespoons) are high in fructans (a FODMAP) but 1 tablespoon is fine and classed as low FODMAP.
- For the raw vegetable sticks
- 2 medium carrots peeled
- 2 medium courgettes
- 2 green peppers, de-seeded
- 1 Cucumber
- .......................................................................
- For the Smoky Red Pepper Dip
- 150g roasted red peppers (I used a jar - just check the label to make sure there is no added onion or garlic)
- 70g sour cream
- A handful of fresh basil leaves
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- .......................................................
- For the Creamy Blue Cheese Dip
- 100ml sour cream or alternatively you can use lactose free soft cheese
- 50g blue Stilton cheese
- A small handful of roughly chopped chives
- 1 tablespoon garlic flavoured olive oil
- Salt and pepper to taste
- .................................................................
- For the Tahini and Herb Dip
- 1 tablespoon tahini
- 2 tablespoons garlic oil
- 1 tablespoon lemon juice
- A large handful of fresh of mixed fresh herbs such as basil, flat-leaf parsley and chives
- Water - add after the ingredients have been blended to reach desired consistency
- Salt and pepper to taste
- Chop the vegetables for dipping into short pencil-like sticks and place in serving bowls
- Put the ingredients for each dip into a food processor (use the small bowl if you have one) or use a blender and blitz until smooth then serve
Made the red pepper dip, it was absolutely delicious, served it with tortilla chips, made me feel ‘normal’ for a while. I used the leftovers on a pasta and crab salad. Thank you so much for this recipe and for your inspiration
Hi Claire, I’m glad you enjoyed it, roasted red peppers are so great for adding flavour to this diet. Louisa 🙂