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6-Ingredient Low FODMAP Taco Seasoning

Feature, Low FODMAP & Gut Health Recipes | January 23, 2023

A beautiful rainbow of different fruit and vegetables in a pile.
6-Ingredient Low FODMAP Taco Seasoning Featured Image

Who says you can’t have flavour without FODMAPs? Sure, onion & garlic are in SO MANY of the seasonings, sauces, and condiments that are available at the store. But, that doesn’t mean salt and pepper are your only options. This dietitian-approved low FODMAP taco seasoning is an easy homemade alternative to store-bought taco seasonings that have high FODMAP garlic and onion powders. Plus, it comes together so quickly and can be stored in large batches to be used whenever you need it.

Low FODMAP Spices: What You Need to Know

I often get asked whether there are other spices aside from garlic and onion that are high in FODMAPs. In general, no. Almost every spice aside from garlic & onion is safe to consume on a low FODMAP elimination diet. However, not every spice is exactly what it seems. What I mean by this is that some common spices are actually spice “blends”. This means that they may actually have multiple spices in them, some of which may not be low FODMAP (I’m looking at you garlic & onion).

For example, curry powder is typically a combination of turmeric, fenugreek, coriander, celery seed, cumin, black pepper, ginger, chili pepper, nutmeg, cloves, and yes – onion and/or garlic.

Something that you commonly reach for in recipes may actually have high FODMAP ingredients without you being aware. It’s always a good idea to check your labels.

A white bowl filled with taco seasoning made up of low FODMAP spices including chili pepper, cumin, paprika, salt, oregano, and chives.

Low FODMAP Chili Powder

Chili powder is another example of one of these ‘hidden FODMAP’ spice blends. Most store-bought brands of chili powder have an ingredient list that looks something like this: chili pepper, paprika, cumin, salt, dried garlic, oregano.

Ugh – more garlic! This is an issue for any recipe that calls for chili powder, like most homemade taco seasonings. It’s not as simple as just taking a taco seasoning recipe and removing the garlic and onion powders – since there could be hidden FODMAPs in the chili powder as well!

But luckily, we have a great low FODMAP alternative to chili powder. Instead, look for powdered or ground chili pepper rather than a blended chili powder (pepper vs. powder – this is key wording to look for on the label). For this recipe, I’ve chosen to use ancho chili pepper, which can be found in the regular spice aisle. You could also use ground chipotle chili pepper instead.

Is Ancho Chili Pepper Low FODMAP?

Ancho chilis do contain fructose, a high FODMAP ingredient, but the consensus from the FODMAP community is that the FODMAP content really depends on the portion consumed. Like many foods, there is a ‘safe’ portion of ground chili pepper, 1 tsp is Low FODMAP.

A Note on IBS and Spicy Food

Even though many hot peppers and chili peppers are not significant sources of FODMAPs, they do still bring the heat. Spicy food can cause indigestion, and stomach upset. Capsaicin, a naturally occurring compound in spicy foods like peppers, can aggravate our gut lining, speed up digestion, and activate pain receptors in the gut.

This taco seasoning is considered fairly mild, as ancho chilis are mild compared to many other hot chilis. That being said, everyone has a different tolerance to heat and it’s best to consider your own experience with spice!

How to Make 6-Ingredient Low FODMAP Taco Seasoning

In a small bowl, add all 6 ingredients – ground chili pepper (ancho or chipotle), cumin, paprika, oregano, dried chives, and salt. Stir well to combine. That’s it – you’re done!

How much low FODMAP taco seasoning does this recipe make?

This recipe makes almost 3 tbsp of taco seasoning, which is equivalent to what is found in most taco seasoning packets. I like to use between 1/2 to 1 batch for a family-sized amount of tacos (about 4 servings), depending on the depth of flavour I’m looking for. It’s also great for meals like quesadillas, casseroles, or homemade taco soup.

Optional Additions to Low FODMAP Taco Seasoning

While this taco seasoning is packed with flavour already, sometimes I like to add more complexity. What else could we possibly add? Here are a few of my favourite options:

  • Cayenne pepper – a little goes a long way here. For this recipe, I would only add up to 1/4 tsp.
  • Nutmeg – this adds a warm, slightly sweet note to the taco seasoning.
  • Coriander – adds light, citrus flavour
  • Black pepper – adds more depth and a bit more spice
  • Red chili flakes – more heat!

Building Up Your ‘FODMAP Basics’

When following the low FODMAP diet, it’s a great idea to make batches of some key FODMAP basics. This can really make your life easier. It is especially helpful to have alternatives for spice blends, sauces, and seasonings that commonly contain high FODMAP ingredients. Add this low FODMAP taco seasoning to your FODMAP friendly arsenal alongside garlic-infused oil, low FODMAP tomato sauce, and delicious dips like low FODMAP tzatziki and hummus.

A white bowl filled with taco seasoning made up of low FODMAP spices including chili pepper, cumin, paprika, salt, oregano, and chives.
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6-Ingredient Low FODMAP Taco Seasoning

A low FODMAP taco seasoning using only 6 simple spices. No garlic or onions! Perfect for tacos, quesadillas, or low FODMAP taco soup.
Prep Time5 mins
Course: Lunch/ Dinner, seasoning
Cuisine: Mexican
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Keyword: dairy free, flavor, low fodmap, seasoning
Servings: 3 tbsp

Ingredients

  • 1 tbsp ancho chili pepper, ground
  • 1 tsp cumin
  • tsp paprika
  • ½ tsp oregano
  • 1 tsp dried chives
  • 1 tsp salt

Instructions

  • Combine all ingredients in a small bowl. Mix well.

Notes

Optional add-ins:
  • Cayenne pepper* – a little goes a long way here. For this recipe, I would only add up to 1/4 tsp.
  • Nutmeg – this adds a warm, slightly sweet note to the taco seasoning.
  • Coriander – adds light, citrus flavour
  • Black pepper – adds more depth and a bit more spice
  • Red chili flakes* – more heat!
*Be mindful that too much spice may be a trigger for IBS symptoms for some people
A white bowl filled with taco seasoning made up of low FODMAP spices including chili pepper, cumin, paprika, salt, oregano, and chives.
Marlee Hamilton
About the Author

Marlee Hamilton

Marlee Hamilton is Ignite's Dietitian Team Lead. She is licensed in both Alberta and Ontario and sees patients virtually. Her specialty is working with patients who have unique and complex health concerns, particularly digestive disorders like IBS, SIBO, and IBD. She has also written an insulin resistance cookbook for PCOS patients and loves empowering people who struggle with this condition. Her realistic and actionable approach helps her patients thrive with small steps toward their big goals.

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