This Low FODMAP Roasted Pumpkin Dip is perfect for pumpkin season and a lovely option when the weather cools. If you follow a Low FODMAP diet, Japanese pumpkin (kabocha) is a great choice and delivers the same sweet, creamy texture I love year-round.
The dip combines roasted spiced pumpkin with toasted walnuts for a rich, nutty base. A simple blend of cumin, coriander and paprika gives it a warm Middle Eastern–inspired flavour. The seasoned roasted pumpkin also works well on its own as a side dish.
I like to serve this dip with rice crackers, but it’s equally good with your favourite Low FODMAP bread. It’s become one of my go-to appetizers and snacks — flavorful, easy to prepare and well-liked by the whole family.
Enjoy this roasted pumpkin dip, and feel free to leave a comment to share how you liked it.
Low Fodmap Roasted Pumpkin Dip
Appetiser
Ingredients
Roasted Pumpkin
-
650
gms
– 23 oz. Japanese Pumpkin
cleaned and cubed -
1
tbsp
extra virgin olive oil -
1
tsp
cumin powder -
1
tsp
coriander powder -
1
tsp
paprika -
¾
tsp
salt
Dip
-
100
gms
– 3.5 oz. walnuts -
3
tsp
lemon juice -
1 ½
tsp
garlic-infused olive oil -
¼
cup
parsley
chopped
Instructions
-
In a medium bowl, toss the cubed Japanese pumpkin with the olive oil, cumin, coriander, paprika and salt until evenly coated.
-
Roast in a preheated oven at 200°C for 30 minutes, or until tender. Allow to cool.
-
While the pumpkin cools, toast the walnuts in a preheated oven at 150°C for 15 minutes. Let them cool.
-
Blend the roasted pumpkin, toasted walnuts, lemon juice, garlic-infused olive oil and parsley until smooth and creamy. Adjust seasoning to taste.
-
Serve the dip with rice crackers or your favourite Low FODMAP bread.
Don’t forget to pin this Low FODMAP Roasted Pumpkin Dip recipe!
