The best homemade low-carb and low-FODMAP guacamole recipe is so fast and easy to make. If you have 5 minutes, you can have a healthy, savory, creamy low-FODMAP dip that's bursting with flavor. Be a guacamole ninja and check out my secret ingredients that make this a unique and unforgettable appetizer or snack!
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Avocadoes are actually a comfort food. I truly love their creaminess and this easy avocado dip is one of my favorite low-FODMAP snacks. It requires just a few pantry staples and fresh ingredients that will beat any store bought version.
Serve it traditionally as a dip with chips, or make the best Avocado Toast. It's also delicious as a topping in Chicken Taco Soup.
To make the most unique and very best avocado mash, I use two secret ingredients: kala namak black salt, and Aleppo pepper. However, you can certainly use sea salt and red pepper flakes instead of these ingredients. I also have a secret weapon that makes mashing avocados the easiest thing ever. You can make your guacamole as smooth or as chunky as you'd like. I prefer chunky, myself.
Is guacamole low-FODMAP?
If you follow a low-FODMAP diet, avocados can be consumed in small quantities. They are high in a polyol called perseitol, which can aggravate IBS symptoms if consumed in too high quantity. According to Monash University, ⅛ avocado is still considered to be low-FODMAP.
Most guacamole is made with red onions and/or garlic, which adds to the FODMAP content. This recipe contains neither, which makes it FODMAP friendly - just don't eat too much. As mentionioned above, Monash University says 30g (about 2 tablespoons of mashed avocado) should still be in the FODMAP 'safe zone'. You may even be able to have a bit more if you include some low-FODMAP guacamole additions that I suggest, below.
Ingredients
Simple, fresh ingredients make the best recipe:
- Ripe large avocados – ripe fruit have a very smooth, creamy texture. They are also lower in FODMAPs than unripe avocados.
- Thinly sliced green onions – use only the green part of the onion. Fresh or dried chives can also be used.
- Cilantro – fresh cilantro is best. However, if you belong to that 14% of the population that thinks cilantro kind of tastes like soap, then you can omit it and use parsley instead.
- Fresh squeezed lime juice – not much compares to the bright taste of fresh squeezed limes. For an extra special flavor experience, try preserved lemon or lime puree (read about preserved lemon and lime puree in my Ingredient Spotlight).
- Kala namak black salt or sea salt – if you don't have kala namak salt in your pantry, you can always use regular sea salt. In my ingredient spotlight, you can read more about Kala Namak Salt.
- Black pepper – rounds out the flavors. Omit for AIP.
- Aleppo pepper or red pepper flakes – Aleppo pepper has mild spice and a slightly citrusy, smokey flavor. In my ingredient spotlight, you can read more about Aleppo Pepper. You can also use red pepper flakes if you want a little extra heat. Omit for AIP.
- Jalapeño pepper (optional) – adds a bright, fresh flavor and aroma and slight spiciness. Be sure to remove the seeds and pith and omit this for AIP.
How to tell when an avocado is ripe
To tell if your avocados are ripe, press the skin (not too hard!) and the flesh should yield just a bit. If you can't feel the flesh under the skin or it feels sunken, then it's too ripe.
If you buy avocados that are still very green and hard, they should ripen in just a few days. Keep a good watch on them, though - sometimes they can go from not ripe to too ripe in no time at all.
Instructions
- Finely chop the green onions (green part only), cilantro and jalapeño, if using
- Add the avocado and remaining ingredients to a medium bowl
- Mash all of the ingredients together: mash with a fork, potato masher or, my favorite secret weapon - a pastry cutter! Pastry cutters are the same shape as the bowl, so it makes quick work of the avocados.
Taste and season to your liking.
Making an AIP guacamole
This dip is a guacamole without tomatoes and the jalapeño and black pepper is easy to omit. Feel free to explore my guacamole add-ins for other seasonings you might like to include. If you can tolerate onion, garlic or shallots on an AIP diet, those are delicious add-ins. And, be sure to explore all of my AIP friendly recipes for more AIP inspiration.
Variations and add-ins
Guacamole is such a versatile recipe. Some of my favorite add-ins are:
- Garlic-infused olive oil – about 1 teaspoon is plenty
- Chopped or ground nuts or seeds – pepitas, sunflower seeds, slivered almonds, flax seeds, chia and hemp hearts
- Chipotle powder – if you're looking for some extra heat
- Tomatoes, bell peppers, pomegranate seeds or baby spinach – these create more texture, crunch and flavor
- Sour cream, mayonnaise or yogurt – if you like extra creamy guacamole, these are great additions
- Egg yolks – adding egg yolk creates a wonderful thing called 'yolk-a-mole'. It's rich and creamy and insanely good. Try using dried egg yolk powder, which is pasteurized.
- Make avocado salsa dip – stir in some of your favorite low-FODMAP salsas like Radish Salsa or Chipotle Tomatillo Salsa Verde
- Herbs and spices – try adding a pinch of dill, cumin, adobo, or even curry or homemade Tikka Masala Powder
- Garnish with crispy bacon – because bacon goes with everything!
How to store
Leftover guacamole will keep in the refrigerator for 3-4 days if stored in an airtight container. To keep it from turning brown use plastic wrap. Cover the entire surface of the guacamole and press the plastic wrap down so there are no air gaps. You can also try adding more citrus, which helps to prevent browning.
How to serve
This makes a perfect appetizer for events or parties. Try going beyond serving with tortilla chips, topping tacos, burritos or reserving it for Mexican cuisine:
- Avocado toast – use in place of smashed avocados in this delicious Avocado Toast with Tomatoes recipe. Serve it on toasted Low-Carb Sandwich Thins or Parmesan Oregano Bread. Add a drizzle of Basil Pesto, and top with capers, protein of choice, or even some Homemade Egg Salad.
- Top baked or pan fried fish – it goes wonderfully with Indian Spiced Salmon
- Serve on chili or soup – top your favorite bowl of low-FODMAP chili or some Chicken Taco Soup
- Add a topping – top with a dollop of Mexican Chimichurri or Red Chimichurri Sauce
- On burgers and sandwiches – add to your list of low-FODMAP condiments
- Use as a dip – be traditional and find some crunchy veggies or use your favorite chips
FAQ
Yes - avocados can be consumed in small quantities. They contain a polyol called perseitol that can aggravate IBS symptoms in some people. According to Monash University, about 30g of avocado (about 2 tablespoons) is still considered to be low-FODMAP.
Yes - it's a process called oxidation. Avocados contain an enzyme that reacts to oxygen and makes them turn brown. Just scrape off the top brown layer to continue enjoying it.
Yes, but it does lose its texture and fresh flavor a little. Only consider freezing very creamy guacamole without other ingredients like tomato or onion. Frozen guacamole also works best in dishes with a lot of other flavors, like tacos or burritos. It's best to seal it in freezer bags and freeze for up to 2-3 months.
With proper storage practices, your fresh guacamole will stay good in the fridge for 3-4 days.
Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!
📖 Recipe
Low-FODMAP Guacamole (low-carb and AIP)
Ingredients
- 3 medium avocados (ripe)
- 2 green onions (tops only, or use chives)
- ½ lime (juiced)
- 1 teaspoon black pepper (omit for AIP)
- 1 teaspoon kala namak black salt (or sea salt - see Notes)
- 1 teaspoon Aleppo pepper (or red pepper flakes - see Notes. Omit for AIP)
- ⅓ cup cilantro (or parsley)
- 1 medium jalapeño (omit for AIP)
Instructions
- Finely chop the green onion tops, cilantro and jalapeño (pith and seeds removed), if using.
- Add the avocado and remaining ingredients to a medium-sized bowl.
- Use a fork, pastry cutter or potato masher to mash the combined ingredients to your desired level of creaminess. A pastry cutter is my secret weapon to making quick and easy work of mashing avocadoes.
- Taste and add extra seasoning if desired. See Notes for suggested add-ins.
Notes
How to store
Leftovers will keep in the refrigerator for a few days if stored in an airtight container. To keep your guacamole from turning brown, use plastic wrap. Cover the entire surface of the guacamole and press the plastic wrap down so there are no air gaps. You can also try adding more citrus, which also helps to prevent browning.Special ingredients
Read more about my favorite salt to use in this recipe - Kala Namak Black Salt. Also read in my Ingredient Spotlight why I love to use Aleppo Pepper for great flavor!Optional add-ins
Some of my favorite add-ins are:- Garlic-infused olive oil – about 1 teaspoon is plenty
- Chopped or ground nuts and seeds – pepitas, sunflower seeds, cashews, slivered almonds, flax seeds, chia or hemp hearts
- Chipotle powder – a low-FODMAP chili powder for extra heat
- Tomatoes or bell peppers, pomegranate seeds or baby spinach – extra texture, flavor and crunch
- Sour cream, mayonnaise or yogurt – for extra creaminess
- Egg yolks – make 'yolk-a-mole' with egg yolks or dried egg yolk powder, which is pasteurized
- Salsa – add some Radish Salsa or Chipotle Tomatillo Salsa Verde
- Herbs and spices – add dill, a pinch of cumin, adobo, curry or homemade Tikka Masala Powder
- Top with crispy bacon – because bacon goes with everything!
Nutrition
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
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