Easiest Low FODMAP Guacamole

Feb 10, 2018 | Recipe, Side + Snack

I know, this would have been better served to post BEFORE the Super Bowl… But considering I made it for the super bowl, there were no pictures to post before that. But any day is a good day for guac, amiright?

I’m a very visual person when it comes to food if it doesn’t look appetizing I don’t want it. This is why I don’t like mayo, and why all the beige food at Thanksgiving (turkey, gravy, mashed potatoes, bread…) isn’t appealing to me. And also why guac freaked me out for so long. Green slime? No thanks.

Luckily, I finally came around to avocados, and now I love me a good guacamole. Problem is, just like with salsa, guac is one of those things that’s typically loaded with FODMAPs at restaurants. Onion and garlic abound, and not to mention that more than 1/8 an avocado has moderate amounts of FODMAPs (a boundary I regularly test…). 

But luckily for all of us, guacamole is so easy to make even easier than salsa and tastes just as good without the onion & garlic! Literally mash some avocados in a bowl, throw some seasonings in, stir it all up, and you’re set. Well, maybe get a friend to make some margaritas while you do that and then you’re really set.

This is more of a recipe” the amount of everything is up to you, and basically everything but the avocados is optional. I mean, then you’d just be eating mashed avocado but hey, no judgement. 😉 

Oh also if you’d like video instructions (or want a good laugh), watch this video.

Homemade Tortellini

Course Entree


Pasta dough

  • ½ cup sticky rice flour
  • ¼ cup tapioca starch
  • 2 tablespoons millet flour
  • 1 tablespoon sorghum flour
  • 2 tablespoons vital wheat gluten
  • ½ teaspoon psyllium husk powder (see notes)
  • pinch ground nutmeg
  • ½ teaspoon salt
  • 1 extra-large egg
  • 1 egg yolk
  • ½ tablespoon extra-virgin olive oil
  • ½ tablespoon water (plus more as needed)


  • 1 tsp butter
  • 2 tsp olive oil
  • 1 garlic clove
  • ½ lb ground pork
  • salt & pepper
  • ¼ c dry white wine (I used dry vermouth)
  • ¼ c grated parmesan cheese
  • pinch nutmeg
  • 1 egg, lightly beaten


  • High quality olive oil
  • Fresh or dry herbs
  • Prosciutto, torn into small pieces
  • Tomatoes
  • Zucchini
  • More parmesan cheese!


Make the filling

  1. In a skillet, melt the butter in the oil. Smash garlic clove lightly with the flat side of a knife; remove papery husk. Add garlic to oil/butter and cook until fragrant. Discard the garlic. Add the ground meat and season with salt and pepper. Cook over moderate heat, stirring to break up, until the meat is cooked. Add the wine and cook over moderately high heat until evaporated, 4 minutes.
  2. Scrape the ravioli filling into a bowl and let cool. Stir in the Parmigiano and nutmeg and season with salt and pepper. Stir in the beaten egg. (picture)
  3. Cover and store in refrigerator while you prep the dough. (Can be kept for up to 24 hours.)

Make the dough

  1. In either a food processor or a large bowl (I used a food processor), combine flours, psyllium husk, nutmeg, and salt. Either whisk or run the food processor on low to combine.
  2. In a medium bowl, whisk the egg, egg yolks, olive oil and 1 tablespoon of the water. Pour the liquid into the flours and pulse the dough around 10 times. You want the dough to look like dry cheese curds (like so), so add more sticky rice flour if it looks too wet and more water if it looks too dry. (If you aren’t making this in a food processor, you’re not going to get the cheese curds, so you’ll just to feel if the dough is too wet or dry. You’ll also probably want to knead it on the counter a few times.)
  3. Turn the dough on onto your counter. Even if you used the food processor, you’ll need to knead the dough a few times to get everything to come together. Gather into a ball and wrap in plastic wrap.
  4. Let it sit for 30 minutes at room temperature.

Roll the dough

  1. Divide the dough into 2 equal pieces. Wrap one piece back in the plastic and set aside. Roll/press the other piece into an oval about 3 inches long, repairing any cracks that occur along the edges.
  2. Set your pasta machine on the thickest setting (probably 0), and feed your dough through. It will probably have some cracks along the corners and ends. This is ok. Fold the sheet in half (hamburger, not hot dog), and press together any cracks. Feed it through the machine another time (still on 0). Repeat this — fold in half, repair cracks, feed through the machine — 5-6 times, until it’s about the width of the pasta machine or at least a uniform shape. I know this sounds unnecessary, but this helps the dough come together.
  3. After you’ve run it through on 0 for 5-6 times, cut the sheet in half. Adjust the thickness to the next setting (so, 1) and run the sheet of pasta through (no more folding). Keep adjusting it down in thickness and running the sheet through until you achieve your desired thickness. (For the tortellini we went to 5 and I wouldn’t go any thinner than that - they were kind of fragile!) Place the sheet on a plate, cutting board, or paper towel, and cover with a damp paper towel.
  4. Repeat with the remaining dough, making sure to store each piece under a paper towel so it doesn’t dry out.

Make the tortellini

  1. Cut the sheets of dough into squares. We found 3x3” was a little big but 2x2” was very small. We went with 3x3 since our pasta maker is 6” wide, so figure out what works best for you.
  2. Place about 1 teaspoon of filling in the middle of each square (depending on how big your tortellini are). Wet the edge of two sides with a little water, and fold the square into a triangle, pinching the edges firmly together. Fold the top point of the triangle up, and roll the two outer points toward each other. Press tightly to seal. (See photos above, or The Kitchn has some good instructions and photos is this is confusing.)
  3. Bring a large pot of water (for traditional tortellini, use chicken stock) to a boil and add little bit of salt. Gently lower tortellini into water and cook until all the tortellini float, about 5 minutes. Taste one to check for doneness.
  4. Strain and toss with some olive oil to prevent sticking.


  1. Optional: saute some zucchini to get in those veggies.
  2. Serve tortellini with veggies and top with some good quality olive oil and cheese. These go great with a lighter red wine – I recommend Chianti! Enjoy!

Recipe Notes

I found psyllium husk powder in the health section of Whole Foods. It was next to the probiotics & digestion stuff, and is sometimes marketed as a "colon cleanse," but don't let that worry you. It's actually supposed to be good for IBS, and we're only using a tiny bit any way 😉

If you can't find psyllium husk, I think ground flax seeds or chia seeds (ground, not whole!) would work as well. Don't cut it out entirely, as it's helping hold the pasta together!


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