Name: Low FODMAP Cajun Seasoning
Prep time: 5 min
Total time: 5 min
Cuisine: Low FODMAP
Ingredients: 2 tablespoons smoked paprika; 2 tablespoons (sweet) paprika; 1½ tablespoons (4½ teaspoons) dried oregano; 1½ teaspoons kosher salt (or to taste); 1 teaspoon ground black pepper; 1 teaspoon ground thyme; ⅛ teaspoon ground cayenne pepper (adjust to taste and tolerance)

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This Low FODMAP Cajun Seasoning is made with paprika, oregano, thyme, and cayenne for classic Cajun flavor in FODMAP-friendly amounts. Use it to season chicken, shrimp, potatoes, rice, and more.

Looking down onto a small jar filled with a red spice blend. Paprika and other herbs and spices are spilled around the jar.

Cajun-inspired flavor can be tricky on the low FODMAP diet. Store-bought blends often contain high FODMAP ingredients, such as garlic and onion powder. Plus, it’s hard to know exactly how much of certain pepper products are used—a bit of a FODMAP gray area.

This homemade Low FODMAP Cajun Seasoning skips the garlic and onion but keeps the classic flavors of paprika, oregano, thyme, and just a touch of cayenne. One serving uses less than the current recommended low FODMAP amounts for pepper-based spices.

Use this blend in my Low FODMAP Cajun Chicken Skillet with Quinoa and Veggies. Or, rub it onto chicken or shrimp, sprinkle it over roasted potatoes, or stir it into rice. For extra flavor, pair it with garlic-infused olive oil to add a FODMAP-friendly hint of garlic.

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Ingredients
Low FODMAP Notes
Instructions
Storage
Related
Recipe

Ingredients

To make this low FODMAP Cajun Seasoning, add these ingredients to your shopping list:

Smoked paprika - 2 tablespoons
Paprika - 2 tablespoons
Dried oregano - 1½ tablespoons (4½ teaspoons)
Kosher salt - 1½ teaspoons (or to taste)
Ground black pepper - 1 teaspoon
Dried thyme - 1 teaspoon
Ground cayenne pepper - ⅛ teaspoon (adjust to taste and tolerance)

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Smoked paprika: A low FODMAP serving is 1 teaspoon or 2 grams. Larger servings contain higher levels of the FODMAP, excess fructose.

Paprika (ground sweet paprika) is low FODMAP in servings of 1 teaspoon or 2 grams.

Dried oregano is low FODMAP in servings of 1 teaspoon or 3 grams.

Dried thyme is low FODMAP in servings of 1 teaspoon (or 2 grams). Very large amounts contain higher amounts of the FODMAP, fructan.

Ground cayenne pepper is low FODMAP in servings up to 1 teaspoon or 2 grams. Larger servings contain higher levels of the FODMAP, excess fructose. Chili peppers also naturally contain capsaicin, which can be a non-FODMAP IBS trigger for some people. Avoid if sensitive.

A jar of Cajun seasoning sitting on a white counter.

Instructions

To make this low FODMAP Cajun seasoning, simply:

A hand holding a jar of spices ready to be sealed and shaken.

Place ingredients in a small mason jar with a sealable lid or a clean spice jar.

A hand is holding a sealed mason jar containing a spice blend that has just been shaken.

Seal tightly and shake until well mixed.

Use the seasoning immediately in a recipe, or seal the jar and store for later use.

Looking down into a mason jar filled with a paprika-based spice blend.

Storage

Store in a sealed container at room temperature in a cool, dark place for up to 6 months.

Looking for other low FODMAP seasoning recipes? Try these:

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