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.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.
FODMAP Everyday® Low FODMAP Recipes At A Glance:
- FODMAP Everyday® is accredited by FODMAP Friendly.
- Dédé is low FODMAP trained by Monash University.
- Dédé is also individual accredited as a recipe developer and FODMAP educator by FODMAP Friendly.
- We maintain our own professional Test Kitchen.
- Dédé has over 30 years of professional recipe development experience, including her stint as a Contributing Editor for Bon Appetit magazine and has written 17 cookbooks.
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