Triple Red Pepper Hummus

red pepper hummus.jpeg

Happy Oscars Sunday! I love the movies but this year I’m mainly in it for the fashion and the food🥘 (and maybe A Star is Born). The hubs and I will be enjoying this Triple Red Pepper hummus as an app, which I made garlic-free with my low FODMAPers in mind.

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Hummus typically contains garlic, which is an AMAZING prebiotic, but I’ve found that once many of my IBS patients remove this from their diet, it’s a game changer for their gut. To amp up the flavor since I’m missing out on garlic, I used 3 different types of red pepper (fresh red bell pepper, jarred roasted red pepper and spicy red pepper flakes ). If you have any garlic infused olive oil on hand, that would be a great addition as well! If you’re in the elimination phase of the low FODMAP diet, keep you’re portion sizes to 2-3 Tbsps. Hummus contains chickpeas and tahini (high in oligosaccharides in large amounts).

Struggling figuring out what to eat or overwhelmed with the low FODMAP diet? Shoot me an email to set up an appointment for virtual nutrition counseling!

Check out the recipe below and tell me 1) if you’re watching tonight and 2) what you’re snacking on! 

Tripe Red Pepper Hummus


  • 2 cans of chickpeas (rinsed)

  • 1/2 cup tahini (I like Soom)

  • 2 red bell peppers, diced

  • 1/2 jar roasted red peppers

  • 3 Tbsp olive oil (can substitute garlic infused olive oil)

  • 1 tbsp white wine vinegar

  • 1 1/2 tsp red pepper flakes

  • 1 tsp salt

  • 1 tsp pepper


  1. All all ingredients to food processor or high speed blender. Blend on high for 4-5 minutes (less time for thicker hummus, more time for thin).

  2. If now following the low FODMAP diet (elimination phase), add in 1 small clove of garlic

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