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Low FODMAP Red Pepper and Walnut Dip

  • Author: Em Schwartz, MS, RDN
  • Total Time: 1 hour
  • Yield: 8 1x
  • Diet: Low Lactose


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.


  • 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


  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.
  2. Remove from oven and let cool slightly before placing in a bowl. Cover bowl with plastic wrap and let cool for 30 minutes.
  3. 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.
  4. Serve dip with low FODMAP veggies.

Storage: Refrigerate in an airtight container for up to 3 days.


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