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Beet Yogurt Dip with Walnuts on a rustic platter

FODMAP IT!™ Beet Yogurt Dip with Walnuts

This FODMAP IT!™ Beet Yogurt Dip with Walnuts was inspired by a Yotam Ottolenghi recipe. You can eat beets in small portions (3/4 ounce; 20 g) on the low FODMAP diet. This recipe puts the small amount to great use.

Course: Appetizer, Snack
Cuisine: American
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Makes: 8 Servings
Calories: 92 kcal
Author: Dédé Wilson



  1. Position rack in upper third of oven. Preheat oven to 375°F/190°C.
  2. Trim beetroot and stems away and discard. Scrub beetroot well and dry thoroughly. Wrap the beet in aluminum foil and bake for about 45 to 50 minutes or until tender when pierced with a knife. Unwrap and cool. Beet may be roasted a day ahead and refrigerated.
  3. While beet is roasting and cooling, line a wire-meshed strainer with cheesecloth and set over a bowl. Scrape yogurt into strainer and allow to drain while you are roasting the beet. Discard any liquid that has accumulated in bowl.
  4. Cut cooled beet into chunks and place in food processor fitted with metal blade. Pulse on and off then process until finely chopped. Add 1/3 cup (82 g) yogurt and pulse on and off, then process until smooth. Pulse in 1 tablespoon of Garlic-Infused Oil and lemon juice. Taste and season with kosher salt as desired.
  5. Schmear the 1 cup (245 g) of yogurt on a platter. Top with beet mixture, using image as a guide. Drizzle with some reserved Garlic-Infused Oil. Scatter walnuts on top, some parsley and some flaky salt. If you like it hot, add a few slices of jalapeno. I opted not to for the image. The original recipe did include chile peppers. Serve immediately with low FODMAP vegetables or thin slices of low FODMAP baguette.



  • We hope this recipe got your attention. We think of it as a teaching recipe! We love pointing out ingredients that at first glance you might think are off-limits - like beets - and showing you how by managing portions that you CAN enjoy them.
Nutrition Facts
FODMAP IT!™ Beet Yogurt Dip with Walnuts
Amount Per Serving
Calories 92 Calories from Fat 63
% Daily Value*
Fat 7g11%
Sodium 1mg0%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 3g3%
Protein 3g6%
Vitamin C 0.1mg0%
* Percent Daily Values are based on a 2000 calorie diet.