When you’re having a party, dips are a must. Whether it’s a finger food type of party, a dinner party, or a more casual BBQ, there’s always a place for dips. But on a low FODMAP diet, you can’t just go to the store and pick one up, because odds are there will be garlic and or/onion in it. So making your own low FODMAP dip is a much better choice. But you want to make sure that your dip has lots of flavour, a beautiful smooth texture, and will be a crowd pleaser. And this low FODMAP Roasted Pumpkin & Walnut Dip ticks all those boxes.

Roasted Pumpkin and Walnut Dip {low FODMAP} | A Less Irritable Life


Let’s talk FODMAPs

There’s actually not a lot to talk about here. Except for the fact that the ingredients in this dip are very low in FODMAPs, especially at the amounts in a serving size. And that’s not by accident either. I’ve purposefully made an ultra low FODMAP dip so that it won’t add to your FODMAP load as the party goes on.

But, just in case you want more details:

  • The main ingredient is Japanese pumpkin, which has no detectable FODMAPs. Bonus!
  • The other defining ingredient is walnuts. But you’d have to eat 135g of walnuts to even reach ‘moderate’ FODMAP levels. And that’s more than is in the entire dip!
  • I’ve used garlic-infused oil to add garlic flavour without adding FODMAPs. Here’s more info on how the garlic swap works.
  • The rest of the dip is just oils, spices and herbs. And they’re all very low in FODMAPs.

So you can see that this dip is super low in FODMAPs.


Best ways to eat this dip

The flavour of this dip is rich and savoury, courtesy of the spices and walnuts, but it’s also naturally sweet from the roasted pumpkin. This is rounded out by a fresh burst from the lemon juice and parsley. And because roasted walnuts process down to a ‘butter’, the dip is delightfully thick and smooth.

So how should you serve this dip? As you would pretty much any dip really. It’s lovely with low FODMAP bread or crackers. And it’s also very nice with vegetable sticks, such as carrot, capsicum (bell pepper) and cucumber. Note: please don’t use celery sticks unless you know you’ve got a good tolerance for mannitol.

But there’s no reason why you have to limit yourself to serving this at a party. It’s a beautiful dip that you can enjoy any day. Here are a few ideas to get you started:

  • One of my favourite ways to eat this is spread on toast, topped with tomato and a little salt and cracked pepper. It makes a lovely light lunch.
  • If you wanted a more substantial option, make it as above with the tomato, but top it with a fried egg (or two).
  • It’s also lovely on beef burgers, where it replaces the sauce and gives a unique flavour. But it also adds some creaminess, which is great if you can’t eat dairy.
  • On a sandwich or wrap instead of mayonnaise.

Roasted Pumpkin and Walnut Dip {low FODMAP} | A Less Irritable Life


Other low FODMAP dips you might like to try instead:

If this recipe isn’t taking your fancy, you might like to give one of these other low FODMAP dips a go:


Roasted Pumpkin and Walnut Dip {low FODMAP} | A Less Irritable Life

Roasted Pumpkin and Walnut Dip

  • Author: Glenda Bishop
  • Prep Time: 15 minutes
  • Cook Time: 60 minutes
  • Total Time: 75 minutes
  • Yield: 2 cups
  • Category: Dips and Spreads


Deliciously savoury, yet naturally sweet, this roasted pumpkin and walnut dip is low FODMAP and perfect for entertaining. Also dairy-free and gluten-free.


  • 650g Japanese pumpkin (after peeling), chopped
  • 1 tbsp extra virgin olive oil
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp smoked paprika
  • Salt and pepper – a few grinds of each
  • 100g walnuts
  • 3 tsp lemon juice
  • 1 tsp garlic-infused extra virgin olive oil
  • 1/4 cup flat-leaf parsley, finely chopped


  1. Heat the oven to 200°C (fan-forced). Put the chopped pumpkin into a baking dish. Drizzle with the oil, then sprinkle with the cumin, coriander, smoked paprika, salt and pepper. Toss the pumpkin with your hands to cover it with the spice and oil mixture. Bake for 45 minutes or until just cooked, then remove from oven.
  2. Reduce the heat of the oven to 150°C. Put the walnuts on a baking tray and roast for 15 minutes. Remove from the oven and allow to cool for 15 minutes.
  3. Put the chopping blade in the food processor. Add the walnuts and blend for about 30 seconds or until chopped and ‘buttery’. Add the pumpkin and blend for about a minute, pausing to scrape the sides down half way through. Then add the lemon juice, garlic-infused oil and parsley, then blend until combined and smooth.
  4. Serve with low FODMAP bread, crackers and/or veggie sticks.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally gluten-free and dairy-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil. I like to use the Cobram Estate Garlic Infused Extra Virgin Olive Oil, which you can find in supermarkets.
  • You can use 1 tbsp (4 tsp) dried parsley if you don’t have any fresh parsley.
  • This dip freezes very well.

Low FODMAP Portion

  • Serving Size: 2-3 tbsp, but in terms of FODMAPs, you could eat this to your heart’s content

Discover more delicious low FODMAP recipes that will keep your tummy happy and make your taste buds smile

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