Low FODMAP Lemon Pepper Seasoning
Traditional lemon pepper seasoning contains conventional garlic and onion powders, which are high FODMAP. Did you know that there are low FODMAP versions? There are! And they have allowed us to create a Low FODMAP Lemon Pepper Seasoning that we simply adore.
Low FODMAP Serving Size Info: Makes about cup ¼ plus 1 tablespoon (30 g); 60 servings; 1/4 teaspoon per serving
Ingredients:
- 3 tablespoons ground dried lemon peel
- 2 tablespoons freshly ground black pepper
- 2 tablespoons kosher salt
- 1 teaspoon sugar
- 1 teaspoon low FODMAP garlic powder, such as FreeFod or Fodmazing
- 1 teaspoon low FODMAP onion powder, such as FreeFod or Fodmazing
Preparation:
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In a small mixing bowl, stir together all of the ingredients until well combined.
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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
• 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.
• 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 1/4 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.