Low-FODMAP Black Sesame Spread -Calcium & Omega 3 rich
📌 Quick Gude
What it is: A three-ingredient black sesame spread made from dry-roasted black sesame (kala til), dry-roasted walnuts (akhrot) and hung curd (strained yogurt).
Why I love it: Black sesame is a source of calcium and magnesium, walnuts bring healthy fats and zinc, and hung curd adds protein that keeps me full.
Honest IBS/low-FODMAP note: I’m obsessed with this — the flavour is very addictive — but with IBS, small amounts are advisable. Stick to the low-FODMAP portions below and treat it as a spoonful, not a bowlful.
Portion guide: walnuts 30g (~10 halves), black sesame 1 tbsp (11g), hung curd well-strained or lactose-free.
Low-FODMAP black sesame spread was a complete accident. I was trying to make ice cream, and it failed — it set into a brick in the freezer, then turned sandy in the fridge, and somehow became this nutty little spread I now can’t stop eating. I’m obsessed with this. The flavour and taste are very addictive, but with IBS, small amounts are advisable, and that’s the honest note I want to lead with.
The best gut-friendly foods I’ve found are usually the simplest ones, and this spread is proof — just three ingredients: dry-roasted black sesame, dry-roasted walnuts, and hung curd to bind. It’s gentle on my stomach, satisfying, and quietly full of minerals. Here’s how it comes together, why I keep the portions small, and how I eat it.
Table of Contents
What is low-FODMAP black sesame spread?
Low-FODMAP black sesame spread is a soft, nutty spread made by blending dry-roasted black sesame seeds and walnuts with hung curd until it comes together into a thick, spoonable paste. It sits somewhere between a nut butter and a creamy dip.
It started as a failed ice cream. When it set hard in the freezer and then turned sandy in the fridge, I nearly threw it out — but the flavour was so good I started eating it by the spoon instead. That’s how it became a spread. The black sesame gives it a deep, toasty, almost chocolatey note, the walnuts add richness, and the hung curd binds everything and lightens it.
There’s nothing processed in it and no long list of ingredients. Three things, roasted and blended. That simplicity is exactly why it suits a sensitive gut, as long as you keep to a small portion.
Why is it good for my gut and body?
Each ingredient earns its place: black sesame is a source of calcium and magnesium, walnuts bring healthy fats and zinc, and hung curd adds protein that keeps me full. It’s a small spoonful that quietly does a lot.
Black sesame (kala til) is one of the more mineral-dense seeds, and calcium and magnesium both support bone health. Walnuts (akhrot) add healthy fats and a little zinc, and their richness is what makes the spread feel indulgent. Hung curd (strained yogurt) brings the protein, which is the part that actually keeps me satisfied rather than reaching for more.
For me, the real win is that it’s gentle — no bloating afterwards, which is everything when you live with IBS. But I want to be clear that this depends entirely on portion, which is the next point.
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What are the benefits of black sesame, walnuts and hung curd?
Each of the three ingredients brings its own set of benefits, which is why such a small spoonful feels worthwhile. Here’s what each one adds, in a sensible portion.
Black sesame (kala til) is one of the most mineral-dense seeds you can eat. It’s a source of calcium and magnesium, both of which support bone health, and it also contributes iron and healthy fats. The deep, toasty flavour is a bonus — it’s what gives the spread its almost chocolatey depth. Dry-roasting the seeds makes those minerals easier to enjoy and improves the taste.
Walnuts (akhrot) bring healthy fats, including a plant source of omega-3, along with a little zinc and plant protein. They’re the richness in the spread, and their fats help you feel satisfied. In a low-FODMAP portion of about 30g (roughly 10 halves), they add nutrition without overloading a sensitive gut.
Hung curd (strained yogurt) is the protein anchor. Straining regular curd concentrates the protein and removes much of the liquid whey, which also lowers the lactose — one reason well-strained hung curd tends to sit more gently than plain milk or loose curd. That protein is what keeps me full after just a spoonful, and it binds the roasted seeds and nuts into a smooth, creamy spread.
Together they cover a nice spread of nutrition in one small serving: minerals from the sesame, healthy fats from the walnuts, and protein from the hung curd. Just remember the theme of this whole recipe — the benefits come in a small, sensible portion, not a big one.
Why do you keep the portions small?
I’m obsessed with this — the flavour and taste are very addictive — but with IBS, small amounts are advisable, so I treat it as a spoonful, not a bowlful. The portions are what keep it low-FODMAP.
This is the honest heart of the post. Every ingredient here is gut-friendly in a small amount and can become a problem in a large one. Walnuts are low-FODMAP at around 30g (about 10 halves), black sesame at about 1 tablespoon (11g), and hung curd needs to be well-strained or lactose-free. Stay near those amounts and it sits beautifully. Eat half a jar in one sitting and the maths changes.
Because it tastes so moreish, the temptation is real. I portion it out deliberately rather than eating straight from the container, and that’s what keeps it a gut-friendly snack instead of a trigger.
How do you make black sesame spread?
Dry-roast the black sesame and walnuts separately, cool them, then blend with hung curd until it forms a thick, spreadable paste. Roasting is what unlocks the flavour, so don’t skip it.
Dry-roast the black sesame seeds (kala til) in a pan over low heat until they smell toasty and start to pop — they’re already dark, so go by smell rather than colour to avoid burning. Roast the walnuts (akhrot) separately until fragrant. Let both cool completely.
Blend the roasted sesame and walnuts first into a coarse, oily meal, then add the hung curd (strained yogurt) and blend again until it comes together into a thick, soft spread. Add the hung curd a spoon at a time so you can control the texture — more curd makes it lighter and creamier, less keeps it dense and nutty. Taste and stop when it’s spreadable.
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How do you eat it, and how long does it keep?
I eat it layered with extra hung curd, with apple slices, or spooned into my blood sugar bowl — and it keeps in the fridge as a fresh spread, not a jarred one. It’s meant to be eaten within a few days.
My favourite way is layered with a little more hung curd for a quick, protein-rich snack. It’s lovely with apple (seb) slices for something fresh, or spooned over a fruit-and-curd bowl for extra nutrition. A small amount goes a long way, which suits the portion-control side of things nicely.
Keep it in an airtight container in the fridge. Because it’s made with fresh hung curd rather than being a shelf-stable jarred butter, it doesn’t last like a bought spread — treat it as fresh food and finish it within three to four days. Make a small batch and enjoy it while it’s at its best.
Low-FODMAP Black Sesame Spread -Calcium and Omega 3 rich
Equipment
- 1 Stainless Steel Wok with Lid
- 1 Spatula
- 1 Mixer Grinder
- 1 Boxed Container
Ingredients
- 30 g walnuts / akhrot approx. 1 oz / about 10 halves, dry-roasted
- 1 tbsp black sesame seeds / kala til approx. 11g, dry-roasted
- 4 tbsp hung curd / strained yogurt approx. 60g, well-strained or lactose-free
- 1 tsp honey / shahad optional, to taste
Instructions
- Dry-roast the black sesame seeds (kala til) over low heat until they smell toasty and begin to pop. Go by smell, as they're already dark. Set aside to cool.
- Dry-roast the walnuts (akhrot) separately until fragrant. Cool completely.
- Blend the cooled sesame and walnuts into a coarse, oily meal.
- Add the hung curd (strained yogurt) a spoon at a time, blending until it forms a thick, soft, spreadable paste. Add honey if using.
- Transfer to an airtight container and keep refrigerated. Eat within 3–4 days.
Notes
Frequently Asked Questions
Is black sesame spread low-FODMAP?
In small portions, yes — the amounts are what keep it gentle. Walnuts are low-FODMAP at around 30g (about 10 halves), black sesame at about 1 tablespoon, and well-strained or lactose-free hung curd keeps the dairy side gentle. Stick close to these portions. A large serving stacks up the FODMAPs, so treat it as a spoonful rather than a bowlful.
Why is black sesame good for you?
Black sesame is a source of calcium and magnesium, minerals that support bone health. It’s one of the more mineral-dense seeds, and it brings a deep, toasty flavour to the spread. Dry-roasting it first improves both the taste and how easily it blends. As with everything here, the benefit comes in a sensible portion.
Can I make this spread dairy-free?
Yes — swap the hung curd for a well-strained coconut yogurt or an almond-based alternative. The roasted sesame and walnuts give the spread its body and flavour, so a plant-based binder works fine. This keeps it dairy-free while holding the same nutty, creamy texture.
How long does black sesame spread keep?
About three to four days in the fridge. Because it’s made with fresh hung curd rather than being a shelf-stable jarred butter, it doesn’t last like a bought spread. Keep it in an airtight container, refrigerated, and make a small batch so you finish it while it’s fresh.
How do you eat black sesame spread?
Layer it with extra hung curd, spread it over apple slices, or spoon it into a fruit-and-curd bowl. A little goes a long way, which suits the small-portion approach. It works as a quick protein-rich snack or as a nutty topping, and the fresh apple pairs beautifully with the toasty sesame.
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