Everything Bagel Seasoning is all over social media and the food blogosphere – and for good reason! Everything Bagel Seasoning simply refers to the seasoning blend we find on a classic everything bagel! It’s crunchy, savory, salty, and so versatile. We have created a Low FODMAP Everything Bagel Seasoning version just for you.
This low FODMAP seasoning blend, along with all of our others, is also very easy to make. Dump and stir! Voila!
Frequently Asked Questions
Traditionally, it’s made with black poppy seeds, black sesame seeds, white sesame seeds, salt (often coarse kosher salt), and of course, dried minced garlic and dried minced onion. For those in the Elimination Phase of the low FODMAP diet, those last two ingredients would be considered high FODMAP and need a swap. So, we’ve added an allium kick with a small amount of low FODMAP garlic and onion powder replacements (from Fodmazing and FreeFod).
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.
Maldon salt flakes are a natural salt from England with a unique pyramidal shape that provides a sublime crunch. Recognized as some of the finest of sea salts in the world, they have a very fresh, clean flavor. Its texture is fabulous in this blend. You could also use kosher salt such as Morton’s (a tad smaller in size than Maldon) or Diamond Crystal (finer still). We suggest this order of choice as the bolder the texture the better for this recipe.
Untested Ingredients In Our Low FODMAP Everything Bagel Spice Mix
Also, please note that black sesame seeds have not been lab tested for FODMAPs, however, a 1 tablespoon (9 g) serving contains 0 g of sugars and its carbohydrate content is very low, therefore it can be considered likely to be low FODMAP in the amounts you will be consuming, based on our serving size.
Please read our article, What If A Food Hasn’t Been Lab Tested For FODMAPs?
Dried Chives Provide Great Onion Flavor
We’ve also gone off the beaten bath just slightly and opted to add a bit of crushed dried chives for a punch of color and another layer of low FODMAP onion flavoring. Use our Everything Bagel seasoning on eggs, avocado toast, soups, salads, lunch bowls – the sky is the limit with this one!
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.
- Black Sesame Seeds: Black sesame seeds have not been lab tested for FODMAPs, however, a 1 tablespoon (9 g) serving contains 0 g of sugars and its carbohydrate content is very low, therefore it can be considered likely to be low FODMAP in the average amounts you will be consuming.
- Herbs: Many fresh and dried herbs 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 an herb 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.
- 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.
- Poppy Seeds: Monash University has lab tested both white and black poppy seeds. They both have a low FODMAP serving size of 2 tablespoons (24 g).
- Sesame Seeds: Monash University has lab tested white sesame seeds and they are low FODMAP in 1 tablespoon (11 g) portions.
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 Cajun Spice Blend
- Low FODMAP Italian Seasoning
- Low FODMAP Taco Seasoning
- Low FODMAP Ethiopian Berbere Spice
- 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 Ranch Dry 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 Everything Bagel Seasoning
This seasoning is all over social media and the food blogosphere – and for good reason! Everything Bagel Seasoning simply refers to the seasoning blend we find on a classic everything bagel. It’s crunchy, savory, salty, and so versatile.
Low FODMAP Serving Size Info: Makes ½ cup (19.2 g); 24 servings; 1 teaspoon per serving
Ingredients:
- 2 tablespoons black poppy seeds
- 2 tablespoons black sesame seeds
- 2 tablespoons white sesame seeds
- 1 tablespoon ground dried chives
- 1 tablespoon Maldon sea salt flakes
- 1/2 teaspoon low FODMAP garlic powder, like FreeFod or Fodmazing
- 1/2 teaspoon low FODMAP onion powder, like FreeFod or Fodmazing
Preparation:
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In a small mixing bowl, stir together all of the ingredients until well combined.
-
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.
- Black Sesame Seeds: Black sesame seeds have not been lab tested for FODMAPs, however, a 1 tablespoon (9 g) serving contains 0 g of sugars and its carbohydrate content is very low, therefore it can be considered likely to be low FODMAP in the average amounts you will be consuming.
- Herbs: Many fresh and dried herbs 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 an herb 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.
- 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.
- Poppy Seeds: Monash University has lab tested both white and black poppy seeds. They both have a low FODMAP serving size of 2 tablespoons (24 g).
- Sesame Seeds: Monash University has lab tested white sesame seeds and they are low FODMAP in 1 tablespoon (11 g) portions.
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.
