Fussy Fodmapper Blog


My name is Jennifer and I’m a primary school teacher, part-time Masters student and home cook living in Melbourne, Australia. I suffer from IBS and follow a low fodmap diet for the management of my symptoms. I started my blog ‘Fussy Fodmapper’ to help others following the low fodmap diet fall in love with food again. I want to provide first-hand, real life, home-cook advice to help make the low fodmap journey easier. Ultimately I want to provide the practical tips that I dearly needed when I started the low fodmap diet.  I hope you enjoy my recipe for Low Fodmap Spicy Roast Capsicum Dip!

Many store bought dips contain garlic or cream cheese which are high in fodmaps. There are a few that are low fodmap by ingredient (and you can find them in my Low Fodmap Shopping Guide for Australian Supermarkets) however I am yet to find a store bought low fodmap spicy capsicum dip.  This recipe uses lactose free cream cheese and garlic infused olive oil to create the same flavours without the nasty fodmap triggers.



Low Fodmap Spicy Roast Capsicum Dip Recipe

Serves four


  • 1 large red capsicum (around 250g)
  • 1 tablespoon of basil infused olive oil
  • Pinch of salt
  • 4-5 grinds of black pepper
  • 250g of lactose free cream cheese
  • 1-2 tablespoons of chilli sauce (I use Masterfoods medium chilli)
  • 1 tablespoon of garlic infused olive oil


  1. Preheat the oven to 180 degrees.
  2. Cut the capsicum into four slices and discard the seeds and ends. Place the capsicum on a baking sheet with the skin side down, drizzle with the basil infused olive oil and season with salt and pepper. Roast in the oven for 25-30 minutes or until the skin is starting to blacken around the edges.
  3. Remove the capsicum from the oven and place in a covered container (this will make the capsicum easier to peel later). Leave the capsicum to sweat for ten minutes, then peel off the skin and discard it.
  4. Roughly chop the capsicum and place all of the ingredients into a food processor. Mix until combined.



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