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 1/2 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:
-
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.