Pumpkin hummus

Serves: 3-4
Prep: 5 minutes
Cook: 30 minutes

Whether your planning for a dinner party, or preparing your lunches for the week, this dip fits any occasion. Try this low FODMAP alternative that will give your regular hommus a run for its money!


Kent/jarrahdale pumpkin, peeled and cut into 2cm cubes

750 g 26.4 oz

2 tbs tahini

40 g 1.4 oz

2 tbs garlic infused olive oil

37 g 1.3 oz

1 tsp cumin

2.7 g 0.1 oz

1 tbs natural or greek yoghurt

21 g 0.7 oz

1 tbs lemon juice

21 g 0.7 oz

1 tsp sea salt

6 g 0.2 oz


  1. Place the pumpkin in a medium sized saucepan over medium heat, with 2 tbs water and salt and cover with a lid.  Cook for 15-20 mins, stirring every few minutes. Add extra water in if the pumpkin looks like it's drying out. Once the pumpkin is extra soft, allow to cool. 

  2. Once the pumpkin has cooled, place pumpkin, tahini, salt, olive oil and cumin into a food processor. If you don't have a food processor, the pumpkin should be soft enough to mix with a fork/whisk. Mix until the consistency is smooth. 

  3. Take out the pumpkin mix and pour into serving bowl. Stir through yoghurt. Add extra salt or pepper, to your desired taste.


  • Garnish with sunflower or pumpkin seeds for that extra crunch
  • Enjoy with low FODMAP vegetables such as carrot or cucumber, or use as a spread on your next low FODMAP sandwich
  • To make this dip vegan, substitute the yoghurt out for a vegan alternative
Nutrition Information (per serve)
Energy 922 Kj / 220 cal
Protein 3.20g
Carbohydrates 8.10g
Sugar 7.90g
Total Fat 18.00g
Saturated Fat 2.60g
Fibre 4.50g
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