Recipes | Basics

Low FODMAP Cumin Allspice Dry Rub

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Our Low FODMAP Cumin Allspice Dry Rub is very cumin flavor-forward and has a pronounced addition of allspice, making it very different from our basic Dry Rub. Why not have several dry rubs in your repertoire? We like this one paired with our Pineapple Whiskey BBQ Sauce on pork ribs. To make this rub, you simply whisk together the various dry ingredients; couldn’t be simpler.

Low FODMAP Cumin Allspice Dry Rub ingredients in white dish with separate compartments

How To Buy Spice

A recipe, such as this, which is almost 100% comprised of ground spices will depend on the quality and freshness of those spices.

We like to buy in bulk, when we can, because then we can buy what we need and extra is not languishing in a drawer or cabinet for months, or even years. Spices lose their potency over time.

Penzey’s is a fantastic, reliable spice purveyor, or, as mentioned above, perhaps you have a local source where you can buy in bulk and you know that the turnover is frequent.

We like to store our spices in glass jars with airtight lids in a drawer away from the stove. Any cool, dark place is perfect.

And if you haven’t replaced your spices in a while, we highly suggest that you do so before making this spice-y recipe.

Low FODMAP Cumin Allspice Dry Rub in a glass mason jar, held by woman's hand

A Note About Allspice

Allspice is not a mélange of spices, as is often assumed. It is also known as Jamaica pepper and it is a dried, unripe berry from the evergreen pimento tree. It is native to South America and the West Indies, but most allspice is supplied from Jamaica.

The dried fruit looks like a pea-size (or smaller) black peppercorns and can be purchased whole or ground. Our recipe calls for ground. Its name references its scent and tastes like a combination of cinnamon, nutmeg and ginger.

Garlic & Onion Flavor

Before you run away thinking that this recipe is not low FODMAP, let me assure you that the onion and garlic component is made from lab tested and low FODMAP certified products. If you haven’t tasted FreeFod Onion Replacer and FreeFod Garlic Replacer yet, you are missing out! That can be used in a similar fashion to garlic and onion powder and pack a true garlic and onion flavor. Don’t leave them out!

About Chipotle

Ground chipotle pepper is low FODMAP. In what exact amount we do not know at this time. Let me explain. Chipotle pepper is used within numerous products (spice blends, sauces, etc.) that have been lab tested and certified as low FODMAP by both Monash. Because of this we know that an amount is low FODMAP.

In the Monash app they state that 1 teaspoon (3 g) is Moderate for FODMAPs, but they do not provide a Green Light amount, but we know it is less than that.

In speaking with Monash, our RDs, others with clinical experience and with the manufacturers of certified products that contain chipotle, we feel confident that the amount in this recipe will most likely not create FODMAP issues. As always, eat to your tolerances.

You might enjoy reading our article Chiles, Chili and Chillies, for more information on peppers in general.

Low FODMAP Cumin Allspice Dry Rub ingredients in dish with separate indentations

How To Make Low FODMAP Cumin Allspice Dry Rub

See all these flavorful dry ingredients? Simply whisk them together. You could even shake them together in an airtight container.

The mixture makes a scant ¾ cup (84 g) and you can store it in a cool dark place for a month.

We used this dry rub to make our Low FODMAP Pineapple Whiskey BBQ Ribs.

overhead view of Low FODMAP Pineapple Whiskey BBQ Ribs on wooden board

Low FODMAP Cumin Allspice Dry Rub ingredients in white dish with separate compartments
5 from 1 vote

Low FODMAP Cumin Allspice Dry Rub

Our Low FODMAP Cumin Allspice Dry Rub is very cumin flavor-forward and has a pronounced addition of allspice, making it very different from our basic Dry Rub. Why not have several dry rubs in your repertoire? We like this one paired with our Pineapple Whiskey BBQ Sauce on pork ribs. To make this rub, you simply whisk together the various dry ingredients; couldn’t be simpler.

Low FODMAP Serving Size Info: Makes about ¾ cup (84 g); about 12 servings; 1 tablespoon per serving

Makes: 12 Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Simply whisk all of the ingredients together in a bowl, then pour into an airtight container and store in a cool dark place until needed, or up to 1 month.
  2. You can also just shake together in your chosen storage jar!

Tips

• We know that we are calling for two specialty ingredients – the FreeFod Garlic Replacer
And the FreeFod Onion Replacer. They are necessary for this recipe and it will not be the same without them.

If You Can Tolerate

  • Fructans: If you have Challenged both conventional garlic powder and onion powder and know your tolerances for these well – and you can digest them without triggering IBS symptoms – then you can use them instead of the FreeFod ingredients. Simply use the same amounts as listed.
Course: Basic
Cuisine: American

Nutrition

Calories: 5kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1165mg | Potassium: 22mg | Fiber: 1g | Sugar: 1g | Vitamin A: 306IU | Vitamin C: 1mg | Calcium: 8mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.