Low FODMAP snack platter

3x low FODMAP dips + snack platter

Have you ever been at a get-together where you could hardly eat anything? A tomato or a slice of cucumber and that was it. If you were lucky, there were some plain chips available, but you went home with an almost empty stomach. Recognisable? 

It definitely happens to me now and then. And although I absolutely don’t blame people around me if their party snacks are not suitable for the low FODMAP diet, it is nice to be able to have low FODMAP party snacks as well.

That is why I thought it was time to share my tips to make a low FODMAP snack platter with things you can all eat. 

Handy to share with friends and family if you have a party together or if you organise something yourself. I will share three recipes for low FODMAP dips and my tips for a low FODMAP snack platter!

This blog was written in collaboration with Schär. You can read more about collaborations on my blog here. 

Creating a low FODMAP snack platter

What do you put on a low FODMAP snack platter? Actually, a lot is possible. Below I share my tips classified by category!

Vegetables and fruit

Fruit and vegetables are always nice and healthy on a snack platter. These are things you could put on your low FODMAP snack platter:

  • Cherry tomatoes*
  • Cucumber slices
  • Carrots
  • Bell pepper strips*
  • Olives (make sure no garlic has been added)
  • Grapes*
  • Cubes of melon (delicious with some raw ham) (Honeydew melon is low FODMAP up to 90 grams per portion)
  • Strawberries*

*Note: the low FODMAP amounts for these foods have been changed in 2022 and they are now limited low FODMAP. Check the Monash University app for the exact amounts and make sure you don’t eat a serving that is too large.

A low FODMAP snack platter with dips and cheese

Cheese and cold cuts

You are allowed quite a lot of cheese and meats on the low FODMAP diet. In fact, almost all Dutch cheeses and French cheeses are low FODMAP. In this blog you can read more about FODMAPs and cheese. If you are very sensitive to lactose, you have to be careful with cheese. For some people, even the low FODMAP amounts are too much already. In that case you could use lactase pills to prevent complaints or make a platter without cheese. 

All meats are also allowed, provided no ingredients such as onion and garlic powder have been added. Always check the packaging carefully. These are cheeses and meats that you could serve on your snack board, for example: 

  • Brie
  • Camembert
  • Dutch yellow cheese in cubes
  • Mozzarella balls
  • Goat cheese
  • Blue cheese
  • Roasted ham / yorkham
  • Raw ham / prosciutto / serrano ham

Crackers, bread and chips

No snack board without crackers, a baguette and / or chips! I often use Schär products for this. Schär has various low FODMAP certified bread rolls and crackers that are easy to get in the supermarket, here in the Netherlands. Products that I use are for example:

  • Schär baguette
  • Schär mini baguette
  • Schär ciabatta rustica (great for when you want darker bread)
  • Schär cracker pocket
  • Schär grissini (breadsticks, delicious with a soup or to dip in one of the dip sauces below)
  • Rice cakes (max. 2 per portion)
  • Crackers based on rice

As far as chips are concerned, the FODMAP diet allows you to use most types of plain chips: plain potato chips and plain tortillas. Always check the packaging to make sure no high FODMAP ingredients have been added. I like to serve both types, because I like regular plain chips to eat as is and nachos to dip in a sauce (although I also like to dip regular plain chips in the yogurt curry dip, see the recipe below)

Low FODMAP dips

Of course you want to be able to dip those chips, breads and vegetables into something or smear something on them. We need low FODMAP dips for that! I made three simple dips: curry yoghurt dip, low FODMAP salsa and tomato tapenade.

I personally love the curry-yogurt dip with vegetables or plain chips, I prefer the salsa with nachos and the tomato tapenade is perfect for a sandwich. You can prepare them very quickly and they are really delicious!

Curry yoghurt dip

What do you need

  • 4 tbsp thick lactose-free yogurt
  • 2 tbsp mayonnaise
  • 1 tbsp curry powder
  • Pepper and salt

How to prepare

Mix the yogurt with the mayonnaise. Add the curry powder to this. Taste and season with salt and pepper.

A bowl with low FODMAP salsa

Low FODMAP salsa

What do you need

  • 1 can of diced tomatoes
  • 1 jalapeño pepper, seeds removed
  • 2 stalks of spring onion, green part only
  • 2 tsp lime juice
  • 1/2 tsp cumin
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • Fresh cilantro

How to prepare

Put all the ingredients together in the food processor. Mix into a salsa. Taste and season with extra pepper and salt if necessary.

A gluten-free bread with tapenade spread onto it

Tomato Tapenade

What do you need

  • 150 g sun-dried tomatoes (make sure no high FODMAP ingredients have been added)
  • 20 g parmesan cheese
  • 2 tbsp olive oil + extra
  • 1/2 tbsp vinegar
  • 15 fresh basil
  • Pepper and salt

How to prepare

Rinse the sun-dried tomatoes well and pat them dry. Finely chop the basil. Put all ingredients in the food processor and mix into a tapenade. If the tapenade is not smooth enough, add an extra dash of olive oil. Taste and season with salt and pepper.

*Note: note that both the salsa and the tapenade contain tomatoes and that these are limited low FODMAP. Don’t eat to large servings at of these spreads/dips at once.

I hope this has given you some inspiration for a low FODMAP snack platter! What is your favourite low FODMAP dip? 

A low FODMAP snack platter with cheese, dips, vegetables and fruit

Together we go for a calm belly!

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