Healthy Greek Hummus Board: A GERD and IBS-Friendly Snack Idea
Looking for a snack board that feels fun and satisfying—but won’t leave you feeling overly full or dealing with reflux later?
A Lighter Way to Snack
- Protein from the chicken and hummus
- Fiber and crunch from fresh vegetables
- Healthy fats from olive oil and olives
Build Your Board
The Base: Hummus
The Protein: Greek Chicken Skewers
- Olive oil
- Italian herb blend
- Lemon zest
- Low FODMAP garlic- and onion-infused seasoning
The Veggies
Great options include:
- Cucumber
- Bell peppers
- Carrots
- Celery
The Dippers
- Pita bread
- Crackers
- Pretzels
The Extras
Keeping It GERD-Friendly
- Keep portions moderate (especially with higher-fat foods like hummus)
- Avoid adding spicy ingredients or excess citrus
- Use mild seasonings instead of strong garlic or onion flavors
Keeping It Low FODMAP-Friendly
- Use garlic- and onion-infused oils instead of whole forms
- Choose gluten-free dippers
- Keep hummus portions moderate (or use a Low FODMAP version)
- Select vegetables based on tolerance
Final Thoughts
Whether you’re serving a group or just prepping something for the week, this is a go-to option that works with your lifestyle and your gut.
Greek Loaded Hummus Board
Ingredients
Greek Chicken Skewers
Zest from 1 Lemon
1 tablespoon Apple Cider Vinegar
3 tablespoons Garlic Infused Olive Oil
1 teaspoon Low FODMAP Essence of Onion Salt
2 teaspoons Italian Blend Spices
1 1/2 lbs. Boneless, Skinless Chicken Breasts- cut into thin strips
Garlic Hummus
1 14.5 oz. Can of Low-Sodium Chickpeas- drained (<strong>save 2 TBSP liquid</strong>)
2 tablespoons Garlic Infused Olive Oil
1/2 teaspoon Low FODMAP Essence of Garlic Salt
Zest from 1 Lemon
1/2 teaspoon Low FODMAP Essence of Onion Salt
Board Ingredients
1 cup Carrot Sticks
1 cup Mini Bell Peppers
1 cup Sliced Celery
1 cup Sliced Cucumber
1 cup Sliced Pitas
25 Crunchmaster Crackers (or any crackers)
1/2 cup Kalamata Olives
Instructions
Place all of the ingredients for the chicken skewers in a zipped bag or a closed container and mix well. Add in the chicken strips. If time allows, let it marinate for at least 30 minutes.
In a food processor, blend the chickpeas, olive oil, Low FODMAP essence of garlic salt, 2 tablespoons of chickpea liquid, lemon zest and Low FODMAP essence of onion salt until the chickpeas are very smooth. You may need to scrape the sides with a spatula to ensure everything is well blended. Scoop into a small bowl to serve.
Remove the chicken strips from the bag one at a time and skewer on a kebab stick. Grill chicken for about 3-4 minutes per side until chicken is cooked through and has some grill marks. Alternatively, you can cook the chicken in a large skillet with a tablespoon of olive oil until cooked through and then add skewers after the chicken is cooked.
Slice all of your veggies and pita. On a large cutting board or another serving board, arrange the hummus, chicken skewers, veggies, pitas, crackers, and olives.
Enjoy!
Nutrition Facts
Per serving
330
18.0g
18.0g
24.0g
5.0g
350.0mg
5.0g
2.5g
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