Pita Pockets with Pumpkin and Walnut Dip


1 hour


2 hours


20 mins



Low FODMAP serve


Our sensational low FODMAP Pita Pockets with Pumpkin and Walnut Dip is easy to make and is great for breakfast, lunch or dinner. These pita pockets are great for dips, curries, or for filling with your favourite low FODMAP ingredients. Fill with lamb, chicken, or veggies and serve with Greek yogurt for a Mediterranean lunch or dinner. The smooth and tasty pumpkin and walnut dip has a perfect balance of nuttiness and spice – be sure to only use Japanese or Kent pumpkin to keep this dip low FODMAP. Be sure to tag us in your baking photos on Instagram @lofopantry to share your baking with our wonderful low FODMAP community!


What you'll need

For the pita


320g warm water

caster sugar

20g caster sugar

dry yeast

1.5 teaspoon (7g) dry yeast

Lo-Fo Pantry Plain Flour

2 ½ cups (525g) Lo-Fo Pantry Plain Flour

baking soda

5 teaspoon baking powder


½ teaspoon salt


15-20g olive oil

For the dip


700g Japanese or Kent pumpkin (only)


1 tablespoon olive oil

greek yogurt

½ cup greek yogurt


½ cup walnuts


½ cup parsley, finely chopped


2 teaspoon paprika


½ teaspoon ground coriander


1 teaspoon cumin

salt and pepper

to taste salt and pepper

Recommended product from Lo-Fo Pantry

Lo-Fo Pantry Plain Flour
Lo-Fo Pantry Plain Flour


Step 1

In a small bowl add the yeast and sugar to the warm water – it should just be warm to touch as if it is too hot it will kill the yeast. Set aside for 10 mins to allow the yeast to bloom.

Step 2

In a large bowl combine the flour and salt. Make a well in the centre and carefully pour in the yeast mixture. Use your hands or a wooden spoon to bring the flour and yeast mixture together to form a soft dough.

Step 3

Tip out onto a floured surface and knead for 2-3 mins until the dough begins to spring back.

Step 4

Oil your bowl and place the dough back into the bowl, covering with a tea towel or cling wrap. Set aside in a warm place in your house to rise for 2 hrs until doubled in size.

Step 5

Preheat the oven to 250 C and place a tray on the centre rack in the oven to heat up.

Step 6

Once the dough has risen, punch it down to remove all of the gas bubbles. Then tip it out onto a floured surface.

Step 7

Divide the dough into 12 even pieces (each pita should weigh around 80g); cover them with a damp tea towel so they don’t dry out. Roll one piece of dough to about 7 inches wide and ¼ inches thick.

Step 8

Carefully pick it up and flip it onto the hot tray. Cook for 2-3 mins. It should inflate – which is a sign it is ready.

Step 9

Cover with a tea towel once cooked so they stay warm, or if you want to enjoy them later, once cool place them in a zip lock plastic bag to stay soft.

Step 10

To make the dip, preheat the oven to 200C. Peel the pumpkin and cut into 2 inch chunks. Then place on a baking tray and drizzle with olive oil. Cook in the oven for 20 mins or until just soft. Allow to cool for 10 mins.

Step 11

Place the walnuts into the food processor and blitz for 1 min or until they form a fine crumb.  Add in remaining ingredients and blitz for 1-2 mins or until smooth and creamy.

Step 12

This dip can be made days ahead, just keep it in an airtight container in the fridge.

Recipe developed by Shelley Judge.

*Recipe approved by FODMAP Friendly to the recommended serving size as appropriate for a low FODMAP diet

Recommended product from Lo-Fo Pantry

Lo-Fo Pantry Plain Flour
Lo-Fo Pantry Plain Flour

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