Go Back
Print
cajun spice mix

Low FODMAP Cajun Spice Blend

The name refers to its origin in Louisiana, where an incredible culinary and cultural tour-de-force combines flavors and techniques from West Africa, France, the Caribbean, and Native tribes indigenous to the area like the Choctaw, Chitimacha, and Atakapa peoples, to name only a few. It combines herbs, spices, a little heat - and low FODMAP garlic and onion.

Low FODMAP Serving Size Info: Makes about 1/3 cup (36 g); about 18 servings; 1 teaspoon per serving

Course: Basic
Cuisine: American
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 18 Servings
Calories: 15 kcal
Author: Ayten Salahi

Ingredients:

Preparation:

  1. In a small mixing bowl, stir together all of the ingredients until well combined.
  2. 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.

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.
• Oregano: Monash University has lab tested two kinds of dried oregano, both Mediterranean and Mexican. They are low FODMAP in 1 teaspoon (3 g) amounts.
Paprika: Monash University has lab tested paprika and it is low FODMAP in 1 teaspoon (2g) portion.
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.
Thyme: Monash University has lab tested fresh thyme and it is low FODMAP in 1 cup (16 g) amounts.

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 Facts
Low FODMAP Cajun Spice Blend
Amount Per Serving
Calories 15 Calories from Fat 2
% Daily Value*
Fat 0.2g0%
Saturated Fat 0.03g0%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.02g
Sodium 391mg16%
Potassium 22mg1%
Carbohydrates 2g1%
Fiber 0.4g2%
Sugar 0.1g0%
Protein 0.2g0%
Vitamin A 433IU9%
Vitamin C 0.2mg0%
Calcium 5mg1%
Iron 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.