Recipe

Greek Loaded Hummus Board (GERD & Low FODMAP-Friendly Appetizer)

Published on Thursday, March 10, 2022
by Amanda Hernandez

Low-FODMAP

Acid Reflux

GERD

IBS

Servings: 8Prep: 15 minsCook: 10 minsTotal: 25 mins

Jump to Recipe Print

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?

This Greek Loaded Hummus Board checks all the boxes.

It’s filled with lighter, flavorful options like homemade hummus, Greek-style chicken skewers, fresh vegetables, olives, and your favorite dippers. It’s the kind of spread you can snack on casually while still feeling good afterward—no heavy, uncomfortable fullness required.

A Lighter Way to Snack

This board brings together classic Mediterranean-inspired flavors in a way that feels balanced and approachable.

You get:

Protein from the chicken and hummus
Fiber and crunch from fresh vegetables
Healthy fats from olive oil and olives

It’s a great option when you want something satisfying yet easy on digestion—especially if you’re managing GERD or IBS.

Build Your Board

One of the best things about this recipe is how flexible it is.

The Base: Hummus

A homemade hummus is the star of the board. Making a larger batch is a great idea—it stores well and can be used throughout the week as a dip or sandwich spread.

The Protein: Greek Chicken Skewers

The chicken skewers add flavor and make the board feel a little more substantial.

For a simple, gut-friendly marinade:

Olive oil
Italian herb blend
Lemon zest
Low FODMAP garlic- and onion-infused seasoning

You can grill, bake, or pan-cook the chicken—then add skewers afterward for easy serving. They’re delicious on their own or dipped into the hummus.

The Veggies

Fresh vegetables add color, crunch, and fiber.

Great options include:

Cucumber
Bell peppers
Carrots
Celery

Choose vegetables that you tolerate well, especially if you’re managing IBS.

The Dippers

Round out your board with a variety of grains or crunchy options:

Pita bread
Crackers
Pretzels

To keep this board Low FODMAP-friendly, opt for gluten-free options or those that align with your personal tolerance.

The Extras

Olives, fresh herbs, or a drizzle of olive oil can add even more flavor without adding heaviness.

Keeping It GERD-Friendly

This board is naturally adaptable for those managing Gastroesophageal Reflux Disease.

To help minimize symptoms:

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

These small adjustments can help you enjoy the board comfortably.

Keeping It Low FODMAP-Friendly

If you’re following a Low FODMAP approach for Irritable Bowel Syndrome:

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

As always, personalization is key.

Final Thoughts

This Greek Loaded Hummus Board is one of those recipes that feel just as good as they taste.

It’s easy to prepare, endlessly customizable, and a great way to enjoy a lighter, more balanced approach to snacking—without sacrificing flavor.

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.

FAQs

Can I prepare this Greek hummus board ahead of time?

Yes. The hummus can be made one or two days in advance, and the chicken can be marinated overnight. For the freshest texture, slice the vegetables and assemble the board shortly before serving.

How can I make this hummus board Low FODMAP-friendly?

Use garlic-infused oil and Low FODMAP seasonings instead of whole garlic or onion. Choose gluten-free or Low FODMAP dippers, keep hummus portions moderate, and select vegetables based on your individual tolerance.

Is hummus safe for GERD?

Hummus may be well tolerated in moderate portions, but its fat content and added seasonings can trigger reflux in some people. To make this board more GERD-friendly, avoid spicy ingredients, limit excess citrus, use mild seasonings, and keep serving sizes comfortable.

What else can I serve on a Greek hummus board?

You can add tolerated vegetables, fresh herbs, grilled chicken, olives, pita, crackers, or pretzels. For a more filling board, include extra lean protein or additional Low FODMAP-friendly vegetables and grains.

Greek Loaded Hummus Board

This Greek Loaded Hummus Board combines creamy homemade hummus, seasoned chicken skewers, crisp vegetables, olives, and crunchy dippers for a colorful, satisfying appetizer. Easy to customize for GERD and Low FODMAP needs, it’s perfect for parties, meal prep, or a lighter snack-style meal.

Servings: 8 servingsPrep: 15 minsCook: 10 minsTotal: 25 minsDifficulty: Easy

MediterraneanAppetizerSnackGERD-friendlyIBS-friendly recipes

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 (save 2 TBSP liquid)

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 Low FODMAP crackers

1/2 cup kalamata olives

Instructions

Combine the chicken skewer ingredients in a sealed bag or container. Add the chicken and marinate for at least 30 minutes, if time allows.

Blend the garlic hummus ingredients until smooth, scraping down the sides as needed. Transfer to a serving bowl.

Thread the chicken onto skewers and grill 3–4 minutes per side, or cook in a skillet until fully cooked before threading.

Slice the vegetables and pita. Arrange the hummus, chicken skewers, vegetables, pita, crackers, and olives on a serving board.

Nutrition Facts

Per serving

Calories
330

Fat
18.0g

Carbs
18.0g

Protein
24.0g

Fiber
5.0g

Sodium
350.0mg

Sugars
5.0g

Sat. Fat
2.5g

Notes

The hummus can be made a day or two before. The chicken can be marinated the night before so you just need to grill it the day of if you prefer. Choose gluten-free pita or crackers if this is one of your FODMAP triggers.

Nutritional Facts do not include crackers and/or pitas.