This pumpkin seed dip is my favorite alternative to hummus since becoming more aware of FODMAPs in my diet. Pumpkin seeds are a great addition to a low FODMAP diet with 8 g of plant-based protein and 3 g of fiber in 1/4 of a cup of seeds. This recipe was inspired by Rick Bayless’s, but modified to be low in FODMAPs.

INGREDIENTS:

• 8 ounces of toasted, salted, hulled pumpkin seeds (also called pepitas!)

• 1/3 of a 15-ounce can diced tomatoes, undrained (you could also use FODY salsa here!)

• 1/3 cup fresh-squeezed orange juice

• 1/3 cup fresh-squeezed lime juice

• 1 tablespoon tahini 

• 2 tablespoons roughly chopped cilantro

• 2 to 3 teaspoons hot sauce (optional)

OPTIONAL TOPPINGS:

• Additional cilantro

• Whole pumpkin seeds

• Trader Joe’s chili lime seasoning (pictured here)

DIRECTIONS: 

1. Add the pumpkin seeds, tomatoes, juices, tahini and hot sauce, if using, to a food processor and process until completely smooth.

2. Stir in the cilantro, then taste and season with salt.

3. Transfer to a serving bowl and serve with cucumbers, jicama or tortilla chips.

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