Low-FODMAP Hummus Recipe (using canned chickpeas); Gluten-free, Vegan

Print Friendly Version

A simple, delicious and healthy recipe for low-FODMAP Hummus.  This is the perfect spread for a layered sandwich, dip for vegetables or topping on a low-FODMAP gyro.

I love that this recipe uses canned garbanzo beans (chickpeas), as it is so easy to make.  Try this with my low-FODMAP Butter Crackers– perfect for dipping 🙂

Check out over 500 more low-FODMAP recipes on my blog.  You may love:

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Hummus Recipe using canned chickpeas; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients, based on available data at time of posting.

Yield: 3 cups; About 16 servings

Serving size: 2-3 tablespoons

Prep time: 15 min


  • 2 cups canned chickpeas, drained and rinsed (about 1 can)
    • 1/4 cup canned chickpeas drained of juice (42g) is low-FODMAP.  One 15 ounce can should contain about 246g once drained and rinsed; 5-6 servings
    • The juice may contain FODMAPS so discard this
  • 1/2 cup tahini (sesame paste), with some of its oil
    • I used Trader Joes Organic Tahini
    • Select a tahini that contains only ground sesame seeds and their oil
      • Or you can opt to prepare your own if you have the time
    • 1 tablespoon of sesame seeds is low-FODMAP
  • 1/4 cup garlic infused extra-virgin olive oil
  • Salt and freshly ground black pepper to taste
  • 1 tablespoon ground cumin or paprika, or to taste, plus a sprinkling for garnish
    • or use both
  • Juice of 1 lemon
  • Paprika and extra-virgin olive oil for garnish


  • Put everything  in a mini food processor and begin to process; add water if needed a teaspoon at a time
    • you want it to result in a smooth puree
  • Taste and adjust the seasoning
  • Serve, drizzled with olive oil and sprinkled with paprika

Smooth, creamy and so rich tasting.  Low-FODMAP Hummus is super easy with this recipe too!

Comments Rating 5 (2 reviews)

12 Responses

    1. Great question Tina,
      This makes roughly 3 cups. A serving size is approximately 2-4 tablespoons. We updated the recipe to be more clear. Thank you so much!

        1. Thanks for the question!
          This hummus should last about 7 days in the refrigerator.
          Good luck ?

    1. Hi Cat,
      Thanks for your comment, but I hope you will get a chance to read the recipe. Canned chickpeas that are rinsed and drained have a low FODMAP serving of about 1/4 cup or 42g. One 15 ounce can chickpeas, rinsed and drained will yield about 246 g of chickpeas. That is about 6 servings, while the recipe will have 16 servings.
      Do not substitute fresh chickpeas/garbanzo beans (raw or cooked).
      For the low-FODMAP diet, portion size is KEY!
      Hope that helps!

Leave a Reply

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


As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


Dr. Rachel’s Guide to Starting the Low-FODMAP Diet
Dr. Rachel’s Favorite Low-FODMAP Asian Recipes; Gluten-free, Gut Friendly
Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes