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Low FODMAP garlic chips

When I posted a recipe for low FODMAP pickled garlic recently, I promised there would be plenty more garlic content to come. I have started delivering on said promise with my low FODMAP roasted pickled garlic and my low FODMAP aioli. Today, we’re adding to our low FODMAP garlic collection with these low FODMAP garlic chips.

Low FODMAP garlic chips

These garlic chips are quick and easy to make. You can scale the recipe up or down, depending on how many garlic chips you need. With that said, they keep well in an airtight container if you’d like to make some for the week.

As a refresher, Monash recently listed pickled garlic as having a low FODMAP threshold of 3g. In 30g serves, it contains moderate amounts of fructose. This means you have a significant amount of wiggle room in terms of a low FODMAP serve. As always, assess what works for you.

This recipe uses pickled garlic that has been rinsed, dried and finely sliced. The garlic is gently cooked in olive or avocado until until golden brown, then quickly removed and set to drain. The result? Golden, crispy and delicious pieces of garlic that are low FODMAP to boot.

A brightly lit image of a jar of pickled garlic on a white bench top against a white tiled backdrop

How many low FODMAP garlic chips can I eat?

This really depends on your individual tolerances. Monash says that 3g is around 1 garlic clove, but that hasn’t been the case for the cloves I have been using. They are generally much bigger, so I think it’s best to go by gram weight.

It also takes a bit of testing to determine what serving size works for you. I have previously eaten around 4-5 large cloves before I felt the ill effects. You might be able to eat way less or way more – it’s all individual.

If you are just starting out on your pickled garlic journey, it might be worth assessing how many cloves of pickled garlic you can eat before you make this recipe. Needless to say, once the garlic is finely sliced it can be difficult to keep track of 3g of garlic. Figuring out how much you can tolerate prior to making garlic chips is the best way to avoid any issues.

A brightly lit aerial image of golden brown low FODMAP garlic chips on a bright blue ceramic plate

Can I use store bought pickled garlic?

I haven’t tried this and I don’t intend to. I was really excited by store bought pickled garlic prior to making homemade, but they really just can’t compare. Store bought pickled garlic has a tinny, bland twang that I can’t quite describe. Homemade pickled garlic, on the other hand, tastes like real garlic. It is absolutely divine and easy to make – the only time consuming item is peeling all the garlic cloves. In terms of flavour, you will get an infinitely better result if you make your own pickled garlic.

The other issue is the texture of store bought pickled garlic. I bought many jars of it before I started making my own, and I found quite a lot of cloves were soft and squishy. They basically dissolved into a mash with the slightest touch. As such, I think it would be a lot trickier to finely and evenly slice the garlic compared to homemade.

If you use store bought and have good success with it, I’d love to know. In the meantime, though, I highly recommend making your own pickled garlic. It is well worth the time investment.

Where can I use these low FODMAP garlic chips?

Anywhere! Everywhere! They are such a good addition to anything you’re making. Keep in mind that the predominant FODMAP in pickled garlic is fructose, so keep that in mind when you’re choosing what to serve them with.

A brightly lit aerial image of golden brown low FODMAP garlic chips on a wooden backdrop

Tips for your low FODMAP garlic chips

  • You can scale up or down as you see fit. This includes the oil as well – a small batch of garlic chips can be fried in as little as 20ml (1 Australian tablespoon) of oil (in a small pot).
  • I like to rinse and dry my pickled garlic prior to slicing it. This just gets rid of any excess vinegar tang.
  • It is important to slice the garlic thinly and as evenly as possible. Garlic can burn very quickly, so thinner and smaller pieces of garlic will take on colour quite quickly.
  • A low to medium heat is best to ensure the garlic doesn’t get too burnt. I find that the garlic chips continue cooking after they are removed from the oil, so it’s important to take them off the heat before they are the colour you want them to be.
  • Because the garlic is pickled, I find it nicely salted already. Taste it and add a pinch of salt to the garlic chips if you think they need it.
  • The longer garlic pickles, the softer it gets. In batches that I have had for 2 weeks or so, I have noticed the cloves are a bit softer. Nothing dramatic, but something I noticed. If you struggle with fine slices, use newer pickled garlic to make it a bit easier.
  • Although the oil isn’t quite as garlicky as a garlic infused oil, it still takes on some flavour. Save it and use in salad dressings or anything you are cooking. I don’t know if there are any botulism considerations given that the garlic is pickled, but I always like to play it safe. Keep your leftover garlic oil in the fridge and use within a few days.
An aerial image of golden brown low FODMAP garlic chips on a bright blue ceramic plate

More low FODMAP recipes

A brightly lit aerial image of golden brown low FODMAP garlic chips on a wooden backdrop

Low FODMAP garlic chips

Vegan, gluten free
Recipe is in Australian cups and measures. Use gram and ml for international accuracy.
Be the first to rate this recipe
Prep Time 10 minutes
Cook Time 10 minutes
Course Condiment, Seasoning, Snack
Cuisine Food Intolerance Friendly
Servings 4 people


  • 12-75g pickled garlic cloves (roughly even sized)
  • 60ml (1/4 cup)* olive oil or avocado oil


  • Place a heatproof atop a heatproof vessel off to the side of your work space. I use a clean, sterilised jam jar so I can store my oil in the fridge after it cools. Arrange a sheet or two of kitchen towel on a plate off to the side. Things move quickly once the garlic is cooking, so have this all ready to go.
  • Rinse and dry the garlic cloves.
  • Take a non-serrated knife and slice the garlic very thinly and evenly. Even slices are important to ensure the thinner slices of garlic don't burn.
  • Pour the oil into a small pot and preheat on a medium heat. Add the sliced garlic once the oil is shimmering and gently separate the pieces once they go into the pot. They should sizzle gently as they hit the oil.
  • Turn the heat to low and stir the garlic occasionally, watching it constantly. They can burn so quickly – don't walk away!
  • Once the chips are a uniform light golden brown all over, remove them from the heat. I find that they continue to cook once they are taken off the heat, so it's important to watch them closely and remove them a little ahead of time.
  • If you take them out and find they're not crispy, simply return the chips and the oil back to the pot on a low heat. Remove once crisp.
  • Pour the oil and chips through the sieve. Ideally, your oil will remain the same colour as it was prior to cooking. Light or darker brown oil means the heat was a little too high (depending on the variety you used).
  • Allow the chips to drain for a minute before transferring them to the paper towel lined plate. Spread the chips evenly and allow them to be dry. They should be golden brown and perfectly crispy.
  • The garlic chips are best fresh but can also be stored in an airtight container in the fridge. Use within a few days. Store the leftover oil in the fridge and use within a few days as well.
  • I find that these garlic chips don't need salt because they have been pickled in vinegar and thus and thus have a bright flavour. Taste and add salt if you see fit.


  • I highly recommend using homemade pickled garlic for this recipe. It tastes better and has firmer flesh which makes it easier to finely slice. 
  • You can find my recipe for low FODMAP pickled garlic here
  • Monash has recently listed pickled garlic as low FODMAP in 3g serves and moderate for fructose in serves exceeding 30g. Assess your own tolerance within these guidelines and see what works for you.
  • Use the lesser quantity of garlic for approximately 3g per person and the higher quantity for approximately 20g garlic chips per person. 
  • You can use avocado oil or olive oil here. I haven’t tested other oils like coconut. 
Keyword Low FODMAP garlic chips, Low FODMAP garlic recipes, low fodmap pickled garlic, pickled garlic chips
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