This Low FODMAP Red Pepper and Walnut Dip is inspired by a yummy Middle Eastern recipe called muhammara. Serve it with your favorite low FODMAP veggies.
Missing hummus on the low FODMAP diet? Try this low FODMAP red pepper and walnut dip as an alternative.
It’s made with just 5 ingredients and can be ready in about an hour. It has a sweet-savory flavor and the walnuts add a boost of heart-healthy fats.
This low FODMAP dip features freshly roasted red bell peppers, which add sweetness and are a FODMAP-free veggie. Although a relatively simple step, roasting the peppers is what takes up most of the time in this recipe.
If you’d like to make this recipe in about 5 minutes, consider using jarred roasted red peppers. They haven’t specifically been tested for FODMAPs, which is why I suggest roasting fresh bell peppers in this recipe.
Shopping list
To make 8 servings of this low FODMAP red pepper and walnut dip, add these ingredients to your shopping list:
- Red bell peppers – 2 medium
- Walnuts – 1 ½ cup
- Garlic-infused oil – 2 tablespoons
- Lemon – 2 tablespoons juice (about ½ lemon)
- Ground cumin – ½ teaspoon
Serving suggestions: carrots, cucumber, other low FODMAP veggies
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.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ¼ cup.
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.
Instructions
Step 1: Preheat oven to 450°F. Line a rimmed baking sheet with aluminum foil. Place the peppers cut side down and roast for 20-25 minutes or until skins are wrinkled and slightly charred.
Step 2: Remove from the oven and let cool slightly before placing peppers in a bowl. Cover bowl with plastic wrap (or lid) and let cool for 30 minutes.
Step 3: After cooling, remove peppers from the bowl. Peel off the skins, discarding them, and placing the flesh into a food processor with walnuts, cumin, olive oil, and lemon juice. Process until smooth. Season with salt and pepper.
Serve dip with fresh cut low FODMAP veggies, corn chips, rice crackers, or toasted low FODMAP bread.
Storage: Refrigerate in an airtight container for up to 3 days.
Serve this with
Consider serving this dip with low FODMAP veggies like:
Carrots are a FODMAP-free food. Enjoy according to your appetite.
Cucumbers are a FODMAP-free food. Enjoy according to your appetite.
Kohlrabi is low FODMAP in servings up to a ½ cup or 75 grams.
Jicama is low FODMAP in servings up to ½ cup or 75 grams.
Or, serve this with corn chips, rice crackers, or low FODMAP bread.
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Low FODMAP Red Pepper and Walnut Dip
- Total Time: 1 hour
- Yield: 8 1x
- Diet: Low Lactose
Description
This Low FODMAP Red Pepper and Walnut Dip is inspired by a yummy Middle Eastern recipe called muhammara. Serve it with your favorite low FODMAP veggies.
Ingredients
- 2 red bell peppers, halved lengthwise, stems and seeds removed
- 1 ½ cup (180 grams) walnuts
- 2 tablespoons garlic-infused olive oil
- 2 tablespoons fresh lemon juice (about ½ lemon)
- ½ teaspoon ground cumin
- Salt and pepper
Serving suggestions: carrots, cucumber, other low FODMAP veggies
Instructions
- Preheat oven to 450°F. Line a rimmed baking sheet with aluminum foil. Place the peppers cut side down and roast for 20-25 minutes or until skins are wrinkled and slightly charred.
- Remove from oven and let cool slightly before placing in a bowl. Cover bowl with plastic wrap and let cool for 30 minutes.
- After cooling, remove peppers from bowl. Peel off the skins, discarding them, and placing the flesh into a food processor with walnuts, olive oil, lemon juice, and cumin. Process until smooth. Season with salt and pepper.
- Serve dip with low FODMAP veggies.
Storage: Refrigerate in an airtight container for up to 3 days.
Notes
Walnuts: A low FODMAP serving is 10 nut halves or 30 grams.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dip
- Method: Blender
- Cuisine: Mediterranean American
Keywords: Spread, beanless hummus, vegetarian
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Cassy Friedrich says
Love this! Definitely a great hummus substitute. I used about 2/3 cup purchased roasted red peppers instead of roasting my own and it turned out perfect.
★★★★★
Don says
I’m used to other romesco recipes and in my food processor this came out too thick, but with a good taste.
Next time I’ll increase the pepper, oil and lemon quantity and cut back on the walnuts.
★★★
Em Schwartz, MS, RDN says
Thanks for sharing your opinion, Don. This recipe was designed to be thicker, more like a hummus substitute, not necessarily like a sauce, like romesco. Best, Emily
Julie Ann says
Hi Emily,
Can’t wait to try this recipe. What a great way to use red peppers that have been left in the frig too long. Wondering if I could use nuts other than walnuts and would the amount be the same?
Craig says
This was very good and easy. I had it on a rice cake with cream cheese. I think it might also taste good on chicken.
I just let the peppers cool down in the oven. I didn’t have any problem peeling them.
★★★★★
Jill says
Just made this – so wonderfully easy & delicious . I am brand new to the Low FODMAP food plan. Used it with gluten free rice crackers . Somebody asked if it was gluten free also but not sure. Thank you
★★★★★
Em Schwartz, MS, RDN says
Hi Jill, I’m thrilled to hear you enjoyed this recipe! Thank you for taking the time to share. I’m not sure if you’re wondering if the recipe is gluten-free or if the low FODMAP diet also needs to be gluten-free. So, I’ll try to answer both questions.
The ingredients in the recipe do not contain gluten. However, ingredients (like the walnuts or cumin) are sometimes processed in facilities that also process gluten-containing foods. So, small amounts of gluten might be present unless the ingredients are certified gluten-free or processed in a dedicated gluten-free facility.
The low FODMAP diet for IBS does not need to be gluten-free unless someone also requires a gluten-free diet for a different medical condition like celiac disease. Gluten is coincidentally found in some of the higher FODMAP grains, like wheat, barley, and rye. So, gluten-free products, in general, tend to be lower in FODMAPs and that is why they are often recommended even though the low FODMAP diet doesn’t necessarily need to be gluten-free.
Hope that helps! -Em
Hannah says
Hi Em,
Thanks for this recipe. It is delicious.
Thick question – is it necessary to cover the peppers while they are cooling?
Thanks!
Em Schwartz, MS, RDN says
Hey Hannah, Glad you enjoyed it! Covering the peppers isn’t 100% necessary, but I’ve found the peppers are easier to peel if I’ve covered them while cooling. More recently, I’ve been placing the roasted peppers in a glass bowl with a lid (instead of plastic wrap) and that has worked well. I hope that helps! -Em
Katie says
I’m in the elimination phase, so would I only use the 10 walnuts, or use the amount you said, and only have 2 tablespoons to be safe?
Emily says
Hi, Katie! My recipes are designed so that 1 serving of the recipe, as written, will be safe for the elimination phase. I highlight foods that have FODMAP limits, like walnuts, as an FYI.
Lisa H says
Just made this dip and I can’t believe I’ve lived my whole life without knowing about it until now. It’s so tasty and moreish its delicious. My gut and I thank you!!
★★★★★
Emily says
Thank YOU, Lisa! I’m so glad you loved it! Thanks for sharing!! 🙂