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low fodmap olijven tapenade -

Low FODMAP Black Olive Tapenade

  • Author: Karlijn
  • Total Time: 5 mins
  • Servings: 4 1x


A low FODMAP black olive tapenade to eat as a snack. Delicious on a rice cake or gluten-free cracker. Low FODMAP, gluten-free, dairy-free and vegan.


  • 2 tbsp olive oil
  • 1 clove of garlic (you will use this to make low FODMAP garlic oil)
  • 180 g black olives (you can also use green olives if you prefer)
  • 1/2 tsp oregano
  • pepper and salt
  • lemon juice


  1. Heat the olive oil in a pan. Add the clove of garlic when the oil is hot. Leave it to simmer in the oil for about two minutes. Make sure the garlic doesn’t turn brown, otherwise lower the heat. Remove the garlic from the oil. Because FODMAPs are not soluble in oil (only in water) you can make a garlic oil like this that is low FODMAP. You can skip this step if you don’t want to use garlic. You can then add normal olive oil in the next step.
  2. Put the olives (without stone) together with the olive oil, pepper, salt, oregano and a splash of lemon juice in a food processor (or use a hand blender), proceed until smooth.
  3. Taste the tapenade and season with extra salt, pepper or oregano if necessary.
  4. This tapenade is delicious on bread, rice cake or gluten-free cracker.
  5. You can store the tapenade in a closed jar in the fridge for 3-4 days.
  • Prep Time: 5 mins