Our Low FODMAP Sweet BBQ Dry Rub is another classic spice blend that you’ll want for your next outdoor BBQ – or oven “BBQ” dishes, as well (try it on our ribs). This sweet BBQ rub includes firmly packed brown sugar, which is balanced out by smoked paprika, black pepper, New Mexico chile powder, and of course, low FODMAP onion and garlic powders.
What Do You Use Low FODMAP Sweet BBQ Dry Rub On?
Use it as a dry rub or marinade on meat, poultry, fish – even tofu or tempeh – for your next cookout, or even on some popcorn for a savory low FODMAP snack.
Frequently Asked Questions
Great Question! We know we always tell you to use the Monash University and FODMAP Friendly apps to easily look up lab tested foods – but every now and then the answers are not found or are not easily assessed.
In this case, chipotle pepper has been lab tested, but Monash only reports Moderate and High amounts. There is no Green Light Low FODMAP amounts shown, so you might shrug and think, oh well, out of luck! But not so fast…
If you study the diet – as I believe we all have to do – you will see that chipotle pepper is used in numerous lab tested and certified low FODMAP products by both Monash University and FODMAP Friendly, therefore we know there is a low FODMAP amount.
When we call for it in our recipes it is used in amounts small enough to be considered low FODMAP.
Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount. When we call for dark brown sugar in our recipes it is used in amounts small enough to be considered low FODMAP.
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.
- Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
- 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.
- Chipotle chilli, whole, dried: Monash University has lab tested chipotle and they do not provide a low FODMAP amount in the app, however it has been used in several lab tested and certified products, so we do know there is a low FODMAP amount. It would be less than 1 teaspoon (3 g) as that amount tests as Moderate. This is a large amount per serving. Our recipes contain much less and are modeled after prepared foods that contain chipotle that have been certified as low FODMAP.
- 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. Smoked paprika is low FODMAP as well.
- 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.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
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
In addition to this Low FODMAP Sweet BBQ Dry Rub, check out all of our other low FODMAP seasonings, all very easy to make.
- Low FODMAP Everything Bagel Seasoning
- Low FODMAP Cajun Spice Blend
- Low FODMAP Italian Seasoning
- Low FODMAP Taco Seasoning
- Low FODMAP Ethiopian Berbere Spice
- 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 Sweet BBQ Dry Rub
Our Low FODMAP Sweet BBQ Dry Rub is another classic spice blend that you’ll want for your next outdoor BBQ – or oven “BBQ” dishes, as well (try it on our ribs). This sweet BBQ rub includes firmly packed brown sugar, which is balanced out by smoked paprika, black pepper, New Mexico chile powder, and of course, low FODMAP onion and garlic powders.
Low FODMAP Serving Size Info: Makes about 1 cup (240 g); 16 servings; 1 tablespoon per serving
Ingredients:
- 1/4 cup (54 g) firmly packed dark brown sugar
- 1/4 cup (28 g) smoked paprika
- 1 tablespoon freshly ground black pepper
- 1 tablespoon ground New Mexico chile powder
- 1 tablespoon kosher salt
- 1 tablespoon low FODMAP garlic powder, such as FreeFod or Fodmazing
- 1 tablespoon low FODMAP onion powder, such as FreeFod or Fodmazing
- 1 1/2 teaspoons ground cayenne pepper
- 1 1/2 teaspoons ground chipotle pepper
Preparation:
-
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.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• 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.
• Chipotle chilli, whole, dried: Monash University has lab tested chipotle and they do not provide a low FODMAP amount in the app, however it has been used in several lab tested and certified products, so we do know there is a low FODMAP amount. It would be less than 1 teaspoon (3 g) as that amount tests as Moderate. This is a large amount per serving. Our recipes contain much less and are modeled after prepared foods that contain chipotle that have been certified as low FODMAP.
• 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. Smoked paprika is low FODMAP as well.
• 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.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
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.
