Monday, August 11, 2014

Olive Tapenade

Olive Tapenade {Low-FODMAP}  /  Delicious as it Looks

I completely avoided dairy for about three months. That's as long as I could make it. I feel so much better taking that break from dairy. I have been eating a limited amount dairy lately. A little butter here, a tiny bit of cheese there, but nothing too outrageous. I think cheese was the main culprit for me, but I love cheese, so I've not banished completely from my diet.

While I was avoiding all dairy, I came up with this sort of "cheese replacement." Crackers and cheese is one of my favorite snacks, and we enjoy it immensely during happy hour, so I knew I had to come up with an alternative. I had recently tried and enjoyed an olive tapenade at a local restaurant, so I thought I'd give it a try at home.

Olive Tapenade {Low-FODMAP}  /  Delicious as it Looks

Olives are a fruit (although this chart lists them in the veggies category) and are considered low in FODMAPs. I don't seem to have any issues with olives! I've always loved black olives, but never cared for green. Well, this recipe has changed that. I make it half green olives, half black olives and it's been a great introduction to green olives for me. I found a recipe from Alton Brown that I thought looked ideal to alter for my low-FODMAP diet. Instead of garlic, I use garlic-infused oil. It gives it a more smooth flavor, not as pungent. And because I always have anchovy paste in my fridge, I adapted the recipe to use that instead of whole anchovies.

Olive Tapenade {Low-FODMAP}  /  Delicious as it Looks

I find this tapenade to be very addicting! I like to eat it with a neutral tasting cracker, such as Sesmark Brown Rice Thins. Blue Diamond Nut-Thins and Le Pain de fleurs Buckwheat Crispbread are also really good.

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Olive Tapenade
Low-FODMAP, Gluten-Free, Dairy-Free, Egg-Free
makes about 1 1/2 cups


1 can (dr. wt. 6 oz.) pitted, whole black olives, drained
1 can (dr. wt. 6 oz.) pitted, whole green olives, drained
2 tablespoons drained capers
1 tablespoon fresh lemon juice
1 tablespoon garlic oil (try my quick or oven-roasted recipes)
1 1/2 teaspoons anchovy paste
3 large, fresh basil leaves (or 1/2 teaspoon dried)


Place all ingredients in a food processor or blender. Whirl until it forms a smooth paste (about 1 minute in a food processor). You can serve this at room temp but I actually like to eat it chilled. Serve with crackers or as a sandwich spread. Store any leftovers in the fridge.

Olive Tapenade {Low-FODMAP}  /  Delicious as it Looks


  1. This looks like a yummy recipe! I am just beginning the elimination and I have already seen good results. Thank you for creating this blog; it has already been very helpful! I can't wait to start introducing more foods and to try this recipe!

    1. Thanks Tiffany! I'm glad you are finding my site helpful. Hope you like my recipes and that they work for you!