Low FODMAP Spinach Dip Recipe

What’s good? Spinach dip. What’s better? Low FODMAP spinach dip. What’s the best? Low FODMAP Low Fat Spinach Dip!

Prior to going on the low FODMAP diet, I frequently enjoyed Trader Joe’s Reduced Guilt Spinach & Kale Yogurt Dip. It was the perfect item to take with a veggie tray and some tortilla chips, and most people didn’t even realize it was a “better for you” option than normal spinach dip. However, there are many offenders within the ingredients that makes it an unsafe option on the low FODMAP diet, including milk, onions and garlic. I made a few changes to not only eliminate high FODMAP ingredients, but tailored it to my taste preferences.

Low FODMAP Spinach Dip

Low FODMAP Spinach Dip Recipe


  • 2 Cups Fresh Spinach, Diced
  • 18 oz Lactose Free Yogurt (I prefer Green Valley Organics)
  • 1/4 Cup Green Onions, Diced (Green Part Only)
  • 1/4 Cup Red Bell Pepper, Finely Diced
  • 1/4 Cup Carrot, Finely Diced
  • 3 Tablespoons Garlic Infused Olive Oil
  • 1/4 Cup Fresh Parmesan Cheese, Grated
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Pepper
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)


  1. Combine all ingredients in a large bowl and mix until well blended.
  2. Store in a airtight container and refrigerate 3-5 hours.
  3. Serve with low FODMAP vegetables, tortilla chips or low FODMAP crackers.


  • This dip can be served warm if desired, which is just as delicious. After mixing all ingredients, bake at 350 degrees for 25-35 minutes.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.


7 thoughts on “Low FODMAP Spinach Dip Recipe

  1. This sounds fab!! I’ve been on this diet a few months now and am always on the hunt for new recipes! I also find the whole pantry app useful for healthy but tasty recipes. Their mainly gluten/dairy free so theres some cross over with the FODMAP diet.

    • Asafoetida powder (also known as Hing) is an Indian spice that works as a great replacement for onion or garlic. There are 2 things you should know about it. First, asafoetida powder is very hard to find. Initially, I went to every Indian/Asian store and came up empty handed. Finally, when I did find it, I realized most asafoetida powder is made with wheat flour, which does not work within the guidelines of the low FODMAP diet. I searched online and finally found it made with rice flour at HerbStop and Spices, Inc.

  2. This looks really good. I need to make this! Do you think a lactose free sour cream would work instead of yogurt?

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