There was a time when none of us had heard of Chipotle Mayonnaise, but I’d be hard pressed to remember when that was! It’s everywhere now, from fast-food establishments to schmears on deli and supermarket sandwiches.
Hellman’s (of prepared mayo fame) even makes a prepared version.
The problem for FODMAPers is that the chiles in those flavored mayos are typically prepared with garlic, which is why Chipotle Chiles in Adobo Sauce was one of our very first basic recipes that we created.
Once you have that around, making this tangy, spicy mayo is easy; and it keeps well in the fridge.
Read The Recipe; Make Your Choices
We know you like to jump in and make a recipe. And we are also always telling you to read labels for ingredients. This goes for recipes, too. Always read them through!
Pre-FODMAP days I was only concerned with people getting good results, but now we have our health to take into consideration as well.
Chipotle peppers have not been tested by Monash University yet. They have tested two hot chiles (which they spell as “chilli” in the smartphone app, one red chilli and one green) and deemed them to be low FODMAP. When Kate Scarlata RDN and I were working on our book, The Low-FODMAP Diet Step by Step, we decided that we felt comfortable with chipotles. As always, use your own experiences as a guide. Due to the unknown nature, however, we have not given this recipe a green “e-for-Elimination” icon, just to be conservative.
UPDATE: Monash has since tested chipotle chiles and has determined them to be Moderate in FODMAPs in 1 teaspoon (3 g) portions. Unfortunately they have NOT provided us with any other info about smaller amounts.
Is 1/2 teaspoon low FODMAP? we do not know. Could be. Might not be.
As always the most important thing is how YOU tolerate a food. Refer to our article What If A Food Is Not Lab Tested? for more information.
We love Chipotle Mayonnaise with our Slow Roasted Shredded Pork Tacos but find ourselves also grabbing it for sandwiches, from chicken to cheese, to even drizzling over maki rolls!
Most commercially prepared Chipotle Mayonnaise is high FODMAP but our version is safe for us too eat - and very versatile and tasty! Make sure you have already made our low FODMAP Chipotles in Adobo.
Low FODMAP Serving Size Info: Makes about 1 cup; serving size generous 2 tablespoons (40 g)
- Simple stir together the mayo, Chipotle Chiles in Adobo Sauce and lime juice, adjusting the chiles and lime juice to taste. You want a nice balance of hot and sour. Season with salt. It’s ready to use. Refrigerate in airtight container for up to 1 month.
If You Can Tolerate
- Fructans: If you have passed the fructan garlic Challenge you can use commercially prepared Chipotles in Adobo Sauce, which are made with garlic.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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