Guacamole is one of those staple dishes that makes an appearance in my kitchen at LEAST once every few weeks! I’ve been eyeballing my simple guacamole recipe for YEARS, and I finally took the time to measure out the ingredients so I can whip up the most perfect concoction every time! Fair warning: this guacamole may be simple but it is ADDICTIVE. For those of you on the elimination phase of the low FODMAP diet, or if you can’t tolerate avocado well, beware! Lucky for me, I can tolerate about half an avocado, no problem. 🙂
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About the Ingredients & FODMAP Content
Avocado – Avocado is low FODMAP in 1.06 oz. servings. Small avocados are about 3 ounces each. Large (Hass) avocados are about 6 to 7 ounces each. That means this batch yields about 6 low FODMAP servings. Be sure to eat to your personal tolerance!
Green Onion – Be sure to only use the green tips as the white portion of green onion is high FODMAP. Green onions are necessary for that mild onion flavor! If your green onions have tiny roots, stick them in a cup of water to grow a second serving of green tips. Works every time! 🙂
Cilantro – For most of us, cilantro tastes slightly citrusy and peppery. Absolutely key in guacamole! And for the rest…soapy and rotten. Omit it if you’re in the latter group.
Jalapeno – I love this little bit of a bright, refreshing crunch in my guacamole. If I’m up for the heat, sometimes I leave half of the seeds in for spice. Otherwise, feel free to deseed the jalapeno entirely.
Lime Juice – The acidity of lime juice (along with the salt & pepper) really bring all the flavors together! You can’t skip it.
Garlic-Infused Olive Oil – Gotta have some garlic flavor in guacamole! Be sure you use a low FODMAP garlic-infused olive oil (without the following ingredients: garlic oil, garlic essential oil, garlic essence, garlic flavoring or natural roasted garlic flavor). Depending on the manufacturing process, some garlic-infused oils are actually high FODMAP. More on that in this article by FODMAP Everyday. My absolute favorite is by Garlic Gold, which I buy in bulk off of Amazon. You can also purchase a single bottle if you don’t want to commit to the cost of a 6-pack.
Enjoy!
Looking for inspiration on how what to serve along side this super addicting guacamole? Try my Instant Pot Carnitas recipe. Or my equally as addictive Pico de Gallo recipe!
And if you try this super simple Guacamole, be sure to leave a comment, give the recipe a rating or tag me on Instagram! I love it when you guys try my recipes, and I’d love to know if you enjoy them as much as I do!
Simple Guacamole – Low FODMAP
Ingredients
- 3 small avocados or 2 large avocados
- ⅓ cup chopped green onion green tips only
- ¼ cup chopped cilantro
- ¼ cup chopped jalapeno deseeded
- 2 tbsp lime juice about 1 small, juicy lime
- ½ tsp garlic-infused olive oil
- ¼ tsp fine sea salt
- a few cracks of black pepper to taste
Instructions
- Cut avocados in half, carefully remove pit and use a spoon to scoop out the avocado insides into a medium bowl. Add all other ingredients and use a fork and spoon to mash avocado and mix other ingredients together until evenly combined. Enjoy!
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- According to the Monash University Low FODMAP Diet app, avocado is low FODMAP in 1.06 oz.
- A small avocado is about 3 oz., and a large avocado is about 6-7 oz.
Did you make this recipe?
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