Low Fodmap Red Pepper and Walnut Dip

Low Fodmap Red Pepper and Walnut Dip

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 35 mins
  • Cook Time: 25 mins
  • Total Time: 1 hour
  • Yield: 8 1x


This Low FODMAP Red Pepper and Walnut Dip is based on a yummy Middle Eastern recipe called muhammara. It’s delicious served with fresh cut low FODMAP veggies, spread onto grilled chicken or served with low FODMAP toast.



  • 2 red peppers, halved lengthwise, stems and seeds removed
  • 1 ½ cup walnuts
  • ½ tsp. ground cumin
  • 2 Tbsp. garlic-infused olive oil
  • ½ lemon, juice of
  • Salt, to taste


  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, cumin, olive oil, and lemon juice. Process until smooth.
  4. Serve with fresh cut low FODMAP veggies or toasted low FODMAP bread.


Walnuts: A low FODMAP serving is 10 nut halves or 30 grams.

  • Category: Dip
  • Method: Blender
  • Cuisine: Mediterranean American