Sauces & Condiments

Low FODMAP (Healthier) Spinach Artichoke Dip

Garlic & onion powder...You never really realize how many store bought dips, sauces, marinades and dressings have these fructan-full ingredients until you start a Low FODMAP Diet to reduce bloating, gas, diarrhea and other yucky symptoms of IBS.

Another thing you may come to realize is that a well-planned Low FODMAP Diet can actually be healthy, as it forces us to make a lot of our dips, sauces, marinades and dressings from scratch, as opposed to leaving it up to food companies to choose the (usually cheap) ingredients and proportions of them that go in our bodies.

Take a creamy, dreamy store bought Spinach & Artichoke Dip for example with 18g of fat per 2 TABLESPOONS! I don't know about you, but if I'm eating a dip, more than 2 measly tablespoons are going down my hatch (especially at 31 weeks pregnant).

So for my busy (bloated) people, I have for you a HEALTHIER Low FODMAP Spinach Artichoke Dip. It uses Garlic-Infused Oil (see my IGTV Video link at the bottom on how to make your own infused oil, or use store bought) and dehydrated chives that will fully satisfy your garlic-onion fix, AND its lower in fat, sugar, and way higher protein with the mayo cut way down and with the addition of tofu. Holla!

This recipe was tried at my family's recent BBQ and was annihilated in record time.

Please make this and tell me how much you loved the healthy spin on a Spin Dip!


- 1/2 Block Firm or Extra Firm Tofu, crumbled

- 1 x 300g Package Frozen Chopped Spinach, thawed

- 1 x 14oz canned Artichoke Hearts, chopped* 

- 1/3 cup Mayo

- 1/4 cup Dehydrated Chives

- 2 Tbsp Garlic-Infused Olive Oil (store bought or home-made)

- 1/2 Lemon, juice only

- Salt & Pepper to taste (start with 1/4 tsp each, add more if desired)


- 1 can Water Chestnuts, roughly chopped


*Canned artichokes are Low FODMAP in 1/2 cup servings or less!


1. Using paper towels, or a cheese cloth, squeeze out as much water from both the tofu and the thawed spinach as possible.

2. Combine all ingredients to a medium bowl. Keep it chunky, or, use a hand blender (or scoop some of the mixture into a regular blender) and blend until your desired consistency is reached.

3. Refrigerate until ready to serve with bread/crackers/veggies of choice.


Meal Prep Tip! Portion into 5 small containers and you have the dip portion of your snack prepped for the week! Woot!


As always, thanks for the love!