Superbowl Snack Series 2023: Low-FODMAP Black Bean Dip

You can’t have a good Superbowl party without some kind of dip, so I am super excited to bring you today’s recipe:

Low-FODMAP black bean dip!

It’s delicious, quick, easy…exactly what you need for hosting. Bonus points for being a healthier option, and the best part (for me anyway) is that it includes black beans! Beans have always been one of my favorite foods, and I only relatively recently discovered that black beans are low-FODMAP in small amounts. All the yay for this news!

This recipe will make enough for five-six people, so plan accordingly for your needs. Also keep in mind that some ingredients (beans, tomatoes in the salsa, and tortilla chips because of corn) have daily FODMAP limits. Based on measurements of individual ingredients, keep it at 1/4 cup of the dip with about 12-14 tortilla chips to stay in FODMAP limits for the day.

Utensils/appliances you’ll need:

The Recipe

Ingredients you’ll need:

  • One 15 oz. can of black beans, drained and rinsed
  • 1/3 cup Fody Foods Mild Salsa
  • 1 teaspoon fresh lime juice
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried cilantro
  • 1/2 teaspoon garlic oil
  • Dash of salt
  • Gluten-free tortilla chips and/or carrot sticks, served on the side


  • Place all ingredients in your food processor and blend until smooth and thoroughly combined.

Pair it with some gluten-free tortilla chips or carrot sticks and you are ready to party! The best part about this dip – you can serve it immediately at room temperature, cold after refrigerating, or pop it in the microwave (being sure to stir every 20-30 seconds) for a hot dish! It’s good no matter your preference.

Enjoy this amazing snack and come back next week for another recipe in your Superbowl snack list!

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