Guacamole

Low FODMAP guacamole of avocado, lime, cherry tomatoes, scallion greens, cilantro, jalapeño, and cumin, divided into 8 servings.

Prep 10 min

Cook 1 min

Serves 8

Gluten-freeDairy-freeVegan

Ingredients

• 1 large ripe avocado (about 200g flesh)
• 2 tablespoons fresh lime juice (about 1 lime)
• 1/4 cup cherry tomatoes, small-diced (about 5 tomatoes)
• 2 tablespoons scallion greens, finely chopped (green tops only)
• 2 tablespoons fresh cilantro, chopped
• 1 small jalapeño, seeded and finely minced (about 1 tablespoon, optional)
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon ground cumin
• Freshly ground black pepper

Instructions

Prep the Avocado

1. Halve the avocado, remove the pit, and scoop the flesh into a medium bowl.
2. Pour the lime juice over the avocado right away; the acid keeps it from browning while you chop the rest.

Mash

1. Mash the avocado with a fork to your preferred texture. Leave it chunky for scooping, or smooth it out for spreading.
2. The lime juice should coat every bite; give it a stir to make sure.

Mix in the Rest

1. Add the diced cherry tomatoes, scallion greens, cilantro, and jalapeño (if using).
2. Sprinkle the salt, cumin, and a few grinds of pepper across the top.
3. Fold gently with a spoon until everything is evenly distributed.

Taste and Serve

1. Taste and adjust: more lime for brightness, more salt for depth, more jalapeño for heat.
2. Portion carefully: this recipe makes about 290g, or 8 serves of about 36g each (a heaped 2 tablespoons), with about 25g of avocado in each. Weigh the finished guac and divide into 8 for best accuracy; a tablespoon measure is a good backup.
3. Serve with plain corn tortilla chips (check the label, since many brands add onion or garlic powder), rice crackers, cucumber slices, spooned over eggs, or alongside grilled chicken or fish.

Tips & Substitutions

• Measure your portion, by weight if you can. Avocado is the variable to watch. Monash lists 60g of avocado as the low FODMAP serve; larger portions are moderate to high in sorbitol. This recipe makes 8 serves of about 36g each, with about 25g of avocado in each. For best accuracy, weigh the finished guacamole and divide into 8. Tablespoons are a useful backup when you don't have a scale.
• Scallion greens only, never the white bulb. The white bulb is high in fructans, while the green tops test low at normal culinary serves and deliver the same sharp allium note.
• Skip raw garlic entirely. Raw garlic is one of the highest-fructan ingredients in the kitchen. If you want a garlic backnote, drizzle in 1 teaspoon of garlic-infused olive oil, fully strained with no solids.
• Cherry tomatoes, not round. Cherry tomatoes are low-FODMAP in typical culinary serves; the amount per portion here is small. Look up tomatoes in the FODMAP Foods app to see how the rating changes with portion size.
• Taste the jalapeño first. Heat varies pepper to pepper. Start with half, taste the finished guac, then add more, or leave it out for a milder bowl.
• Ripe matters. A rock-hard avocado won't mash smoothly and tastes flat. Wait until it yields gently to a squeeze near the stem.

Why This Works

Portion is the whole game with avocado. Monash lists 60g of avocado as the low FODMAP serve. This recipe splits one large avocado (about 200g) across 8 serves, so each serve holds about 25g of avocado. Weigh the finished guacamole and divide into 8 for best accuracy.

Scallion greens and cilantro carry the flavor. The white bulb of onion and scallion is high in fructans, while the green tops are low FODMAP at this amount. Green scallion and cilantro give you the fresh, aromatic top notes guacamole needs without pulling onion into the bowl.

No raw garlic. Raw garlic is one of the worst offenders on the list. Skipping it entirely and reaching for garlic-infused oil (if you want the note) is the only reliable way to keep the base clean.

Lime juice and cherry tomatoes are low FODMAP at the amounts used. They add acid and freshness alongside the measured avocado.

Storage

Press plastic wrap directly onto the surface of the guacamole (no air gap) and refrigerate for up to 2 days. The top layer will still darken slightly; scrape it off before serving and the bright green underneath will taste fresh. Don't freeze; avocado texture breaks down on thaw. Portion strictness matters just as much on day two, so weigh or spoon out a 36g (heaped 2-tablespoon) serve rather than eyeballing it from a shrinking container.