This Low FODMAP Olive Tapenade recipe is a hearty olive-herb spread that’s perfect for low FODMAP bread, crackers, and more!
Olives may be one of those foods that you either love or you hate, but I LOVE olives and I love this Low FODMAP Olive Tapenade!! This very olive-y spread is delicious on low FODMAP toast, rice crackers, and more! Enjoy it as an easy appetizer or a scrumptious savory snack.
Shopping list
To make this olive tapenade, add these ingredients to your shopping list:
- Pitted kalamata olives – 1 cup
- Capers – 2 tablespoons
- Garlic-infused oil – 2 tablespoons
- Fresh parsley – 1 tablespoon chopped
- Lemon – about ⅓ medium (to yield 1 tablespoon juice)
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Capers are low FODMAP in servings of 1 tablespoon or 8 grams.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Lemon juice is low FODMAP in servings up to a ½ cup or 125 grams.
Olives contain minimal FODMAPs. Enjoy according to your appetite.
Parsley is a low FODMAP herb. Fresh parsley has been tested and is low FODMAP in servings up to 1 cup or 16 grams.
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Low FODMAP Olive Tapenade
- Total Time: 5 minutes
- Yield: 8 1x
- Diet: Low Lactose
Description
This Low FODMAP Olive Tapenade recipe is a satisfying and scrumptious spread for low FODMAP bread, veggies, fish and more!
Ingredients
- 1 cup pitted kalamata olives
- 2 tablespoons capers
- 2 tablespoons garlic-infused olive oil
- 2 tablespoons chopped fresh parsley
- 1 tablespoon fresh lemon juice
Instructions
- Place all ingredients into a food processor. Pulse, scraping the sides as needed, until everything is processed into a coarse paste.
- Serve with low FODMAP bread, crackers, or cucumber slices.
Notes
Low FODMAP Serving: One serving of this recipe contains low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the “FODMAP Notes” section (above the recipe).
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Appetizer
- Method: No Cook
- Cuisine: Mediterranean-Inspired
Keywords: spread, low FODMAP condiment,
Violet says
Why do people always say that you either love or hate something, that’s not at all true, I often fall into the in-between! Olives are okay.
Em Schwartz, MS, RDN says
Fair statement, Violet. In my experience working with nutrition clients, it has overwhelmingly been one feeling or the other towards olives.