Low FODMAP Italian Seasoning

Add classic flavor to meatballs, spaghetti, and more with this Low FODMAP Italian Seasoning recipe – no garlic or onion needed!

Many store-bought products and other recipes for Italian seasoning use high FODMAP ingredients like garlic or onion powder. This simple homemade Italian seasoning blend packs Mediterranean-inspired flavor without the FODMAPs.

This 5-minute recipe features a blend of dried herbs, like oregano, thyme, and basil, that you may even have on hand. Add a touch of optional heat with red pepper flakes, or adjust the herb measurements to build your very own blend.

Ingredients

Check your pantry or add these items to your shopping list to make one batch of this garlic-free and onion-free Italian seasoning blend:

• Dried oregano – 1 tablespoon
• Dried thyme – 2 teaspoons
• Dried sage – 2 teaspoons
• Dried basil – 1 teaspoon
• Dried rosemary – 1 teaspoon
• Dried red pepper flakes (optional) – ⅛ teaspoon

Purchasing and storing dried herbs and spices

Dried herbs and spices will lose flavor over time. Although they will be safe to eat for longer, it is generally recommended to use dried herbs and spices within a year. To help preserve quality, store dried herbs and spices in airtight containers in a cool, dark place. 

For the most flavor, use dried herbs and spices that were recently purchased. I like to use my grocery store’s bulk herb and spice section, which allows me to buy smaller amounts of dried herbs and spices that I use less frequently.

Low FODMAP notes

In this section, I share FODMAP info for some key ingredients. Please refer to the Monash FODMAP app and the FODMAP Friendly app for more information.

Oregano, thyme, sage, basil, and rosemary have been laboratory-tested by Monash University and are low in FODMAPs.

Red pepper flakes are made from dried red chili peppers. Red pepper flakes specifically have not been tested for FODMAPs. However, red chili powder and fresh red chili peppers have tested low in FODMAPs.

Typically a small amount of red pepper flakes is used in recipes and, theoretically, should contain minimal, if any, FODMAP content. Please avoid if you are concerned or suspect spicy foods (capsaicin) are a non-FODMAP trigger.

Instructions

All you need to do to make this easy Italian seasoning is add the spices to a clean spice jar (or other sealable container), seal it, and give it a good shake. Use it right away or store it for later use.

Storage

For best flavor, I recommend storing this seasoning mix in a cool, dark place for use within 6 months.

And, don’t forget to label your homemade seasoning mixes to remember what you made. I like using a label maker, but masking tape and a permanent marker work just as well. 🙂

Variations

• Multiply: Easily double or triple ingredients for larger amounts.
• Customize: Use this recipe as a base and adjust the flavors to your taste. Or, try adding dried chives and other herbs, spices, or powders that you tolerate.

Store-bought options

Although many ready-made Italian seasoning blends available at the grocery store contain high FODMAP ingredients like garlic or onion powder, you can sometimes find options without these ingredients. 

McCormick Gourmet Organic Italian Seasoning and Simply Organic Italian Seasoning are two products that I have found that do not contain garlic or onion. These seasoning blends do include marjoram and/or savory.

Marjoram and savory have not yet been tested for FODMAPs. Given the small amount used and low FODMAP status of other similar herbs, it will likely be okay for most. However, please avoid or test-to-tolerance if you have concerns.

Use it in

• Low FODMAP Spicy Lemon Pasta with Shrimp

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