Low FODMAP Taco Seasoning
Who doesn’t love a taco night! Use this blend to season fajitas, ground meat, tempeh, and tofu, or even to add some smoke and heat to your base for tortilla soup. We used low FODMAP garlic and onion powder substitutes (are you seeing the trend here?) to achieve that savory allium note that is oh-so necessary for a successful taco night. For bonus allium flavor in addition to this seasoning mix, you can also opt to cook with a vegetable-oil-based garlic-infused oil, like the one from Tourangelle.
Low FODMAP Serving Size Info: Makes about 1/3 cup (48 g); 16 servings; 1 teaspoon per serving.
Ingredients:
- 2 tablespoons ancho chili powder
- 2 teaspoons ground cumin seed
- 2 teaspoons table salt
- 1 1/2 teaspoons freshly ground black pepper
- 1 1/2 teaspoon paprika
- 1/2 teaspoon low FODMAP garlic powder like FreeFod or Fodmazing
- 1/2 teaspoon low FODMAP onion powder like FreeFod or Fodmazing
- 1/2 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
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 publication.
- Ancho Chile: Monash University has lab tested ancho chiles and they have a low FODMAP serving size of 17 g, which is about one average chile.
- Cumin: Monash University has lab tested ground cumin and also black cumin seed, which is also known as kaloonji. Both are low FODMAP in 2 g portions.
- 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.
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.
