Fodmap/ Sides

Low-Fodmap Sunflower Hummus


Low-Fodmap Sunflower Hummus

Print Recipe
Serves: 16 Cooking Time: 10 min


  • 1 can drained organic chickpeas
  • juice from one organic lemon
  • 1 tbsp garlic flavored Extra Virgin Olive Oil
  • 4 tsp sunflower seeds
  • 1 tsp organic ginger powder
  • 1 tbsp Spice Cave Fire spice
  • dash of salt



In a food processor blend the chickpeas, lemon juice, olive oil and sunflower seeds


Remove the top, scape down the sides and add the spices before grinding again until it reaches a smooth consistency ( about 5 minutes)

Never met a dip I didn’t like and never found an item of food that could not be dipped. Meat, fish, bread, crackers, raw veggies, and even fruit are all game. The heavier they become on the fork from the weight of the dip, the better they seem to taste. Since IBS, I have been reduced to squinting in bad supermarket lighting to read all the ingredients on those tempting pre-made dips, and no surprise-they all have some sort of garlic or onion and thus were moved to the food graveyard.

Thankfully, there is nothing easier than making your own hummus at home. Traditional hummus, has tahini, a paste made from sesame seeds in it which gives it a unami flavor and is responsible for the creaminess of hummus we all love to dip into. Unfortunately tahini is not a low food map food but thankfully sunflower seeds are. The sunflower seeds have a bit of a lower fat content than sesame seeds so you’ll need to up the oil content a bit for that creamy smooth texture. Add some fresh lemon juice and a spicy mix of seasoning for bold flavors. If your not sold on it yet, here’s some hard facts for you.  It costs about 1/5 less than the store bought version and can probably be made at home faster than it takes to put your jacket on and head to the store. Double dipping encouraged in the Toasty Cupboard household. In fact its mandatory.


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