Get Your Low FODMAP Onion Fix
The very first recipe that we uploaded to FODMAP Everyday® was our Garlic-Infused Oil. This Onion-Infused Oil was the second. Why?
Because we know that one can follow the low FODMAP diet without deprivation. In fact, this recipe is even suitable for the Elimination phase and compliant with Monash University science in every way!
Our whole dictum here is about thriving while on this diet and this means keeping our guts healthy and satisfying our taste buds and palates. We wouldn’t dream of cooking without onion, or rather onion flavor, and the best way to accomplish that is with Onion-Infused Oil.
Is Homemade Infused Oil Safe?
It is easy to make at home but please do heed the FDA guidelines and keep refrigerated and use within 3 days. This is why we suggest making a relatively small amount. The 2 cup (480 ml) yield is just right for a few days of salad dressings, sautéing and your needs for incorporation into recipes.
You CAN freeze the oil for longer storage and it will still be safe and still remain low FODMAP. Freeze it in ice cubes for convenience.
We know you will come across recipes in books and on the Internet that encourage flavoring oil with all manner of ingredients and letting the flavors meld for days if not weeks.
All we can say is, better safe than sorry and please pay attention to the preparation method we recommend and the short storage time.
Play around with your choice of oil and even your choice of onion for varied effects. Certainly a neutral flavored vegetable oil and a white or yellow onion will give you the most versatile result that will be right at home in salads, Mexican dishes, stir-fries and even your Nana’s pot roast.
Low FODMAP Onion-Infused Oil
Missing the flavor of onions? Try this recipe for onion-infused oil and get cooking!
Low FODMAP Serving Size Info: Makes 2 cups (480 ml); servings size 4 teaspoons (20 ml)
- 2 cups (480 ml) extra virgin olive oil, pure olive oil or vegetable oil such as canola, grapeseed, rice bran, safflower or sunflower
- 1 medium red, white, or yellow onion, peeled and quartered
Rinse a glass storage bottle, container or jar with an airtight lid with boiling water and dry thoroughly; set aside.
Pour oil into a small sized non-reactive pot and heat over low heat just until just warm to the touch. Remove from heat. It is very important not to overheat the oil or its flavor and integrity will degrade. You don’t need a thermometer - just go by touch and only heat the oil until it is warm but not hot.
For a more subtle onion flavor, leave the onions in large pieces; for more potent onion flavor roughly chop the onion. Add onion to oil, off the heat, and allow to sit for about 2 hours. Strain into the clean jar, making sure to remove all of the onion pieces; we like to line a fine wire-meshed strainer with cheesecloth and pour the oil through these layers to catch any and all onion pieces. Seal jars and store in refrigerator, using within 3 days for safety.
You may also freeze the onion oil up to 1 month. It will stay safe after that but the flavor will degrade.
- You can also try sweet onions such as Maui or Walla Walla, for a slightly different onion flavor. We love onion oil made with sweet onions for vinaigrettes on spinach salad.
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.
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27 comments for “Low FODMAP Onion-Infused Oil”
What is the conversion using garlic or onion infused oil in recipes? What would 1tsp or 1Tbs of the oils be say to a clove of garlic or a medium white or yellow onion? I have commercial infused oils. FODY shallot infused oil and Trader Joe’s garlic flavored oil. Do they need to be refrigerated after opening like homemade ones do?
Hi Jane, great questions! There is no direct conversion for 2 reasons. When making homemade, the strength of your garlic can differ batch to batch. Just like one apple might be sweet and another not-so-much, garlic flavor of fresh cloves can vary. Secondly, for commercial oils, each brand will have their own approach and again, the strengths will vary. You just have to go by trial and error. As for refrigerating purchased oils, always follow the individual manufacturer’s recommendations. In general, these products are shelf-stable and should have a use-by date. It is helpful to store in a cool, dark place. Do not store any oil, infused or not, on a shelf above the stove! Look for information on the label. For instance, FODY shallot oil says, “Store in a Cool Dark Place. Do Not Refrigerate. Best Before: See Bottle”. Stamped on the bottle in dark ink (not on the label) there is a Best By date. My bottle says “BB 2019” with a lot number. Seeing that these are brand new, we probably have about a year but I will check with FODY about particulars.
Is it alright to use the oil even if the onions get slightly burnt?
It would be safe to use but most likely would taste bitter and acrid
Can you also freeze onion infused oil. I saw your update on freezing the garlic infused oil and wonder if it also applies to onion infused oils. Thanks!
Yes, from a FODMAP perspective you will be fine. How it tastes after a while – only time will tell! Let us know what you think if you do it. Thank y
Yes, from a FODMAP perspective you will be fine. How it tastes after a while – only time will tell! Let us know what you think if you do it. Thank you for asking and being so inquisitive and engaged.
Can you use onion and garlic together to infuse oil?
You could try it. Keep the pieces large enough so you can fish them all out before using or storing the oil.
When I chopped my onion there was a lot of “onion liquid” in the bowl I put it in. Is this safe to go in the oil?
I would try to just put the onion solids in with the oil.
Great flavour, was really surprised. I won’t have to give up everything tasty.
Great news! Thank you for letting us know. Hope you find inspiration with our recipes, too.
I use a large onion and a full head of garlic (
peeled and chopped) in 750 mls olive oil, freeze it in iceblock trays, and use a block or two in cooking. Safe, cheap, easy and tasty.
Thank you for letting us know this is working well for you!
Can you saute onion and then just take out the solids like you can with garlic?
If you mean, can you sauté onion in oil (and ONLY oil) and then REMOVE all the solid pieces of onion BEFORE adding anything else, YES YOU CAN!
Do you know if it is safe to infuse dairy free butter?
Hi Justin, great question! I have a few answers: 1) This approach has not been lab tested so we do not know for sure whether it is low FODMAP or devoid of FODMAPs. 2) Garlic is water soluble. One of the ingredients in Earth Balance vegan sticks (as example) is water; this sets up a potential FODMAP content situation. On the other hand, butter contains water too, it is just not listed on the label. 3) If you make it and you digest it well, then THAT is the best answer to your question. If you are stable, I would give it a try and run it by your RD as well.
Can you heat the oil in the microwave for onion infused cannola oil?
In theory you could, however, you do not have much temperature control with the microwave. If you read my recipes thoroughly you will see that I do not like to allow the oil to boil. You could certainly try it but I think you have more control on top of the stove
Does it have to sit for 2 hours? If I’m running short on time, can I let it sit for only an hour?
Sure. I will not be as potent.
On a state extension service website I read that using dehydrated ingredients (like garlic and onion) to infuse oil removes the risk of botulism and allows you to store it at room temperature. From a FODMAP perspective, is it safe to infuse an oil with dehydrated (but not powdered) slices of onion and garlic?
Great question Jen. The fructans in garlic are water soluble, so in theory, if you start with dehydrated garlic, there would be lower FODMAPs BUT we know that in practice, that folks react to powdered garlic and onion, which are also dehydrated. In fact, the FODMAP content could increase. So without lab testing we can only guess as to the FODMAP content. Now, if you start with big pieces of dehydrated garlic and remove them…who knows? I certainly would not start with granulated and leave it in. Only you will be able to know for sure how you react to this approach if you try it!
I really enjoy the garlic infused oil. Excited now with ONION infused oil…I dearly love onions, but have not had a single one since going with your FODMAO, my Dr. recommended. Thank you.
Also, I had started adding foods back every 3 weeks, but nothing with wheat, as Dr. also put me on gluten-free. Will I ever be ablecti enjoy apples, applesauce, lima beans, dark kidney beans or black beans I always used in chile????
Thanks for your help and fantastic recipes helping this 77 year old lady learn to cook all over.
Hi Pat! Thank you for writing and as you pointed out, it is never too late to get better! Definitely make some onion-infused oil, and for a purchased product we love the Fody Shallot Oil. As far as whether you will be able to enjoy the foods you listed – no one knows! It will depend on how your body does with them during your Challenge Phase. But keep a couple of things in mind: First of all, it is all very portion dependent. You might be able to have ¼ cup of applesauce, but not ½ cup. Or you might be able to have ½ cup, but noy 2 days in a row. It is very nuanced and complex, but worth doing a structured Challenge Phase so that you can get clear answers and how YOU react to FODMAPs. AND the other thing to remember is that if you cannot tolerate applesauce at first, don’t give up. 6 months from now, 9 months from now, Reintroduce again and maybe you can! Your GI tract is not static. Working with a Registered Dietitian can make this much easier, too, FYI. So glad we have been able to help. Your note made my day.