Creamy, Low FODMAP Red Pepper Hummus

9th January 2019
Blog post

And so it was born: I was sat on the sofa on NYE and my boyfriend was scoffing Sweet Chilli Sensations & red pepper hummus. I couldn’t have it because it was high fodmap & contained dairy so I was pretty desperate to make my own!!

Also, it smelt just like a delish creamy tomato pasta sauce I used to buy …and that is where this brainwave began! As soon as I’d perfected my recipe, I mixed it into this pasta and have been addicted to it ever since. Its one of those “why have I never made this before?” moments!!! A gluten free, vegan, high fibre, high protein, bowl of deliciousness! 

Low FODMAP: 40g of chickpeas falls within the low fodmap requirements. I’ve added butternut to my recipe to bulk it out and make the low fodmap portion go further.

Prep Time: Takes 10 mins to make, from start to finish. Perfect for a work lunch as it takes so little time and it can be made in bulk & frozen for when required. Also tastes best cold so doesn’t have the problems you usually have when trying to re-heat gluten free pasta.

Creamy, Low FODMAP Red Pepper Hummus

My gluten and dairy free, low fodmap hummus is creamy and delish – on its own, with crisps or as a tasty pasta sauce. 
Servings: 5 portions
Course: Main Course, Side Dish
Keyword: gluten free pasta, hummus, low fodmap, pasta


  • 1 can chickpeas - 400g/200g drained
  • 200 grams butternut
  • 150 grams roasted red peppers - for ease, mine were from a jar but you could grill until blackened & remove the skins to get the same thing

Seasoning – up to you but here’s what I like

  • 1/2 tsp salt
  • 1/2 tsp asafoetida - or onion/garlic powder if you can tolerate it
  • 1/2 tsp paprika
  • Juice from half a lemon


  • Drain the chickpeas
  • Chop the butternut into small cubes and boil until soft (takes around 5-7mins). Drain.
  • Blend all the ingredients together. Taste and add more seasoning if you’d like!
  • Pour into a jar and store in the fridge until you’re ready to use. You can also portion it up & put into the freezer (I’ve used mine up to 6 months later!). 


Pasta Top Tip – prepping your pasta for the next day? this Genius pasta is reaaaally good for that. However to make it extra brilliant, do this… as soon as the pasta is cooked, drain and place the sieve under cold water for 30 seconds. I’ve found this prevents it from sticking together and going mushy overnight!
Print Recipe

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating

Prev Post Next Post
%d bloggers like this: