Roasted Red Pepper & Pumpkin Hummus

4 Ways to Enjoy Roasted Red Pepper & Pumpkin Hummus
Serves: 12
Prep: 10 minutes
Cook: 20 minutes

This low FODMAP roasted red pepper & pumpkin hummus is one of my favourites. It is perfect on low FODMAP toast for breakfast, as a dip for snacks, or as a delicious salad bowl topping!

Looking for a healthy snack to stave off the mid-afternoon munchies? Low FODMAP roasted red pepper & pumpkin hummus is the perfect option.  This hummus lets you mix up your snacks as it goes really well with many different flavours. You can also take hummus to work by popping it into a reusable plastic container.

Store-bought hummus is usually not FODMAP friendly so you might be wondering how my hummus is low FODMAP…. I use a mixture of pumpkin, canned chickpeas and red pepper (capsicum) to make sure the FODMAP load stays within safe limits. I also flavour the hummus using garlic-infused oil and spices instead of garlic cloves.


Canned chickpeas

200 g 7.05 oz

1 large capsicum

300 g 10.6 oz

Japanese (Kabocha) pumpkin (spaghetti squash or butternut pumpkin – see buying tips)

400 g 14.1 oz

2½  Tbsp olive oil

36 g 1.3 oz

1⅓  Tbsp garlic-infused olive oil

18 g 0.6 oz

1⅓  Tbsp water

20 g 0.7 oz

Tbsp lemon juice

60 g 2.1 oz

1½ tsp ground cumin

3 g 0.1 oz

Salt and pepper, to season

Dry chilli flakes, to taste, optional


  1. Preheat the oven to 190ºC/374ºF bake function. Deseed the capsicum and slice into strips. Place into a roasting tray and drizzle in olive oil. Place in the oven once it has heated, and roast for about 10 minutes, until the edges start to brown. 

  2. While the oven heats, prepare the pumpkin by peeling, removing the seeds and cutting into small pieces. Place in a microwave proof bowl, add 4 tablespoons of water, and cover with a microwave proof plate. Place in the microwave and cook on high for 7 to 9 minutes, until soft. Be careful not to burn yourself when removing the pumpkin from the microwave. 

  3. While the capsicum and pumpkin cooks, prepare the rest of the dip ingredients. Drain and rinse the canned chickpeas using a sieve. Measure out 200g of chickpeas (about 1 cup). 

  4. Place the chickpeas into a food processor (or blender if you have a powerful one). Squeeze the juice out of the lemons. Add the olive oil, garlic infused oil, water, lemon juice, paprika, and cumin. Season with a couple of grinds of salt and black pepper. Once the pumpkin and red pepper are cooked, add them to the food processor.

  5. Process for 3 to 4 minutes until smooth. Sprinkle with a pinch of chilli flakes if desired.

  6. This dip is fantastic on gluten free bread, crackers and carrot sticks, or you can mix it with salad ingredients and quinoa to make a tasty lunch! You can store it in the fridge for up to five days.


  • Make sure you buy canned chickpeas in water. Canned chickpeas contain lower levels of FODMAPs because the oligosaccharides leach into the water. Make sure you rinse them well.  Garlic infused oil is often located in the oil section of your local supermarket. Ideally, try and use a Jap pumpkin or spaghetti squash. You can use butternut pumpkin but you will need to divide the dip into 15 serves to say within the low FODMAP limits.
  • If you are highly sensitive to wheat/gluten make sure you buy gluten free paprika and cumin. This is not necessary for the low FODMAP diet.

Nutrition Information (per serve)
Energy 287 Kj / 68 cal
Protein 2.30g
Carbohydrates 5.80g
Sugar 2.80g
Total Fat 3.60g
Saturated Fat 0.60g
Fibre 1.60g
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