Before anyone starts: yes, I know that we call it coriander here in Australia. However, my research tells me that the bulk of people searching for this recipe are team cilantro. So, low FODMAP avocado cilantro sauce it is.

Low FODMAP avocado cilantro sauce

Name: Low FODMAP avocado cilantro sauce
Prep time: 5 min
Ingredients: 120g avocado ((Monash lists Hass avocados as having a low FODMAP threshold of 60g per serve)); 100g thick, plain lactose free yoghurt (I used Jalna lactose free Greek yoghurt); 50-75g (1 large bunch) coriander, washed and chopped; 20-30g spring onion greens, washed and chopped; 20ml (1 tablespoon)* neutral oil of choice (you could also use garlic infused oil); 40ml (2 tablespoons)* lime juice, added to taste (some of the lime zest would also add a nice touch); seasoning, to taste; Pinch of ground cumin, to taste; Pickled jalapeno, to taste; 20-40ml+ Pickled jalapeno brine or water, to thin the sauce to your desired consistency

This speedy and simple avocado sauce is packed full of flavour, sans the FODMAPs. It uses half an avocado and lactose free yoghurt for creamy richness and flavour. This is further complemented with plenty of cilantro (coriander) lime juice and spring onion greens.

The spring onion greens replace onion/garlic type flavour and give the sauce an extra flavour hit.

Pickled jalapeños add extra flavour complexity and spice, while pepper, cumin and an optional pinch of asafoetida powder bring everything together.

This low FODMAP sauce is a quick, fresh and delicious recipe that brightens anything it touches. Add it to tacos, salads, wraps, scrambled eggs – it works anywhere and everywhere.

An aerial image of avocado cilantro sauce in a food processor on a dark steel backdrop surrounded by two glasses of water.

What should I serve with this low FODMAP avocado cilantro sauce?

This creamy cilantro sauce is perfectly at home on tacos, as a dip, or even as a salad dressing. I like to smear it on a wrap, too. Below are some low FODMAP vegetarian or vegan ways to use your sauce:

A side on image of half a gluten free burrito stuffed with tofu mince, pickled cabbage, lettuce, an avocado cilantro dressing and sour cream. The burrito sits on a bright blue ceramic plate against a dark backdrop

FODMAP notes

Avocado has recently had a FODMAP upgrade. It was once considered low FODMAP in 30g serves and moderate for sorbitol at 45g serves. However, it is now considered low FODMAP in 60g serves and high in sorbitol in 93g serves. Why the change?

Monash have discovered that avocado actually contains a sugar polyol called perseitol, rather than sorbitol. This accounts for the slight increase in a low FODMAP serve.

Because of this, this avocado cilantro sauce contains 120g avocado. This means you can eat as much as half the recipe without overdoing it on avocado.

I have used spring onion greens to replace the garlic and onion found in some ‘normal’ avocado cilantro sauce recipes. It’s an easy way to add that fresh kick without the FODMAP content.

In terms of the yoghurt, I recommend a thick and plain variety. I used Jalna lactose free Greek yoghurt which I am obsessed with. If you’re plant based, you can experiment with a plain coconut yoghurt or whatever low FODMAP yoghurt works for you. Again, you might have to adjust the flavourings to suit.

An aerial sunlit image of low FODMAP avocado cilantro dressing in a food processor on a white marble table

More low FODMAP sauce and dressing recipes