If you’ve never tried Ethiopian berbere before, you are in for a treat. With a unique blend of alliums, smoky peppers, and cumin, and floral spices like cardamom, cloves, and fenugreek, there is truly nothing quite like this spice blend. Our Low FODMAP Ethiopian Berbere Spice is suitable even during the Elimination Phase.
How To Use Low FODMAP Ethiopian Berbere Spice Mix
Berbere makes for an excellent marinade on steak and poultry dishes and can even be mixed into your favorite Greek yogurt for a spiced dipping sauce or dressing. The final product is a beautiful red pigment that will be a feast for both your eyes and your taste buds.
We “fodified” it by once again swapping in low FODMAP replacements for garlic and onion powder. Please do brush up on our article on Low FODMAP Garlic & Onion Substitutes and we have more info below.
Frequently Asked Questions
Fenugreek is used as an herb (dried leaves), a spice (the seeds) and even as a fresh vegetable, which is the fresh leaves. Our recipe here uses fenugreek seeds, that must be ground before measuring (use a mortar and pestle). Monash University has lab tested both leaves and seeds. The seeds are low FODMAP in 2 g portions, which is about 2 tablespoon. The seeds are often described as bitter and tangy – some even say it has a burnt sugar flavor.
Conventional garlic and onion powders are made from dried and granulated, or powdered, garlic cloves or onion and are high FODMAP foods. There are a couple of low FODMAP garlic and onion powders on the market: FreeFod Garlic and Onion Replacers and Fodmazing Garlic or Onion Substitute Replacer. The FreeFod products have been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic or onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic or onion powders.
Low FODMAP Seasoning Blend Basics
Please refer to our article, How To Make Low FODMAP Seasoning Blends, for info on purchasing spices, storage and discussions on whole spices vs. pre-ground, the best tools for grinding your own, measuring, etc.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Chilli, red powdered: This chile powder lab tested by Monash University is New Mexico chile powder. It is low FODMAP in 2 g portions, but reaches “Moderate” at 3 g.
- Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
- Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
- Paprika: Monash University has lab tested paprika and it is low FODMAP in 1 teaspoon (2g) portion.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Flavor For Your FODMAP Cooking
Check out all of our other low FODMAP seasonings, each as easy to make as the other.
- Low FODMAP Everything Bagel Seasoning
- Low FODMAP Cajun Spice Blend
- Low FODMAP Italian Seasoning
- Low FODMAP Taco Seasoning
- Low FODMAP Sweet BBQ Dry Rub
- Low FODMAP Smoky BBQ Dry Rub
- Low FODMAP Jamaican Jerk Seasoning
- Low FODMAP Tex Mex Seasoning
- Low FODMAP Moroccan Ras-el-Hanout Spice
- Low FODMAP Mediterranean Za’atar
- Low FODMAP Salt-Free Herb Mix
- Low FODMAP Dry Ranch Seasoning
- Low FODMAP Steak Seasoning
- Low FODMAP Garam Masala
- Low FODMAP Lemon Pepper Seasoning
- Low FODMAP Cumin Allspice Dry Rub
- Low FODMAP Sweet & Spicy Dry Rub
Low FODMAP Ethiopian Berbere Spice
If you’ve never tried Ethiopian berbere before, you are in for a treat. With a unique blend of alliums, smoky peppers, and cumin, and floral spices like cardamom, cloves, and fenugreek, there is truly nothing quite like this spice blend. Our Low FODMAP Ethiopian Berbere Spice is suitable even during the Elimination Phase.
Low FODMAP Serving Size Info: Makes about ¾ cup (108 g); 36 servings; 1 teaspoon per serving
Ingredients:
- 3 tablespoons ground cayenne pepper
- 2 tablespoons ground New Mexico chile powder
- 2 tablespoons paprika
- 2 teaspoons ground cumin seed
- 2 teaspoons ground ginger
- 1 1/2 teaspoons ground cardamom
- 1 1/2 teaspoons ground coriander
- 1 1/2 teaspoons ground fenugreek seed
- 1 teaspoon ground allspice
- 1 teaspoon ground cinnamon
- 1 teaspoon ground cloves
- 1 teaspoon low FODMAP garlic powder, such as FreeFod or Fodmazing
- 1 teaspoon low FODMAP onion powder, such as FreeFod or Fodmazing
- 1/2 teaspoon ground nutmeg
Preparation:
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In a small mixing bowl, stir together all of the ingredients until well combined.
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Store in an airtight container in a cool, dark location. Use within 6 months, for best flavor.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Chilli, red powdered: This chile powder lab tested by Monash University is New Mexico chile powder. It is low FODMAP in 2 g portions, but reaches “Moderate” at 3 g.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
• Paprika: Monash University has lab tested paprika and it is low FODMAP in 1 teaspoon (2g) portion.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
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.
