Both chipotle peppers and mayonnaise can be low FODMAP, and combined they make a popular and flavor-packed condiment!
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 those following the low FODMAP diet 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 both keep well in the fridge.
Chipotle Peppers Have Been Lab Tested for FODMAPs
Chipotle peppers have been tested by Monash University; they are low FODMAP in 2 g amounts, which is a small amount—about 1 teaspoon—but that is A LOT for anyone to eat at once. So, it is very possible to work chipotles or Chipotle in Adobo into low FODMAP recipes that are even suitable for the Elimination Phase.
For more info on chilis in general, check out our article, All About Chile, Chili & Chilli & The Low FODMAP Diet.
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!
Chipotle Mayonnaise
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)
Ingredients:
- 1 cup (226 g) low FODMAP mayonnaise, such as Hellman’s
- 3 tablespoons Chipotle Chiles in Adobo Sauce or to taste
- 1 tablespoon fresh squeezed lime juice or to taste
- Pinch kosher salt
Preparation:
-
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.
Notes:
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.
Nutrition
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.
I would love suggestions for more recipes and ways to use this delicious mayonnaise as it makes quite a bit.
The mayo itself we tend to just slather on sandwiches, and it also is great for fries. For the chiles themselves, I use bits of that in BBQ sauces especially! And anything Tex-Mex related.