Go Back
–+ servings
An aerial close up image of a white speckled ceramic plate topped with pumpkin dip. The dip is adorned with candied walnuts and crispy sage leaves. The plate sits on a dark olive linen backdrop and two glasses of water sit to the top of the image.

Low FODMAP pumpkin feta dip

Makes 500g
*Cups and measures are in Australian cups and measures. Use gram weights for international accuracy.
Be the first to rate this recipe
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 0 minutes
Course Dips
Cuisine Food Intolerance Friendly
Servings 2 cups

Ingredients
  

  • 80 ml (1/3 cup)* olive oil
  • 3-4 garlic cloves papery skin removed and sliced
  • 250 g pumpkin puree see notes
  • 200 g good quality Danish feta
  • 1-2 teaspoons hot honey or maple syrup
  • Lemon juice to taste
  • Seasoning to taste

Instructions
 

  • Place the oil and garlic in a small pot over a low medium heat. Cook for 5 or so minutes or until the oil is fragrant and the garlic is just beginning to brown. Remove from the heat and set aside to cool.
  • Add the garlic oil, pumpkin puree and Danish feta to a food processor. If you’re using a processor without a steam valve (ie a Nutribullet) make sure the garlic oil is completely cool first.
  • Blend the ingredients together until smooth. Taste, then add honey or maple syrup, lemon juice and seasoning accordingly.
  • Keep in mind that pumpkin puree will always differ slightly in liquid content, so you may need to refrigerate your dip to thicken it up. That is why I recommend making this dip the night before if you can.
  • You can serve it as is, or top it with some candied nuts and crispy sage leaves. Links and instructions are in the notes section.
  • Because of the homemade garlic oil, this is best consumed within 3-4 days and leftovers should be refrigerated. Leftovers make a delicious and easy pasta sauce.

Notes

  • All pumpkin puree will have a differing liquid content. Keep this in mind and add liquid ingredients accordingly.
  • If you notice your pumpkin puree is particularly watery, you can strain it through cheesecloth or just add slightly less garlic infused oil. It tends to thicken up in the fridge, too.
  • To ensure this dip is low FODMAP, I recommend making your own pumpkin puree using Japanese or Kent pumpkin. I have a method for making your own pumpkin puree in the post or here.
  • I have tested a number of feta based dips now, and I have noticed that good quality Danish feta blends to a significantly smoother consistency than cheaper brands.
  • To decorate this dip, I used 1/2 cup of walnuts cooked on the stovetop in 1 teaspoon olive oil and 1 tablespoon maple syrup. Full instructions are in this recipe here.
  • To make crispy sage leaves, I simply cooked them in a small amount of hot oil until they became crispy and browned.
  • Garlic oil is at a risk of developing botulism if left too long. This dip is best consumed within 2-4 days to be on the safe side. Leftovers should always be refrigerated.
Keyword low fodmap dip, pumpkin feta dip, savoury pumpkin dip
Tried this recipe?Let us know how it was!