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    Home » Low FODMAP Recipes » Low FODMAP Italian Seasoning

    Low FODMAP Italian Seasoning

    Published: Jan 1, 2017 | Updated: Oct 17, 2020 by Em Schwartz, MS, RDN

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

    Small ramekin of homemade Italian seasoning

    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.

    Ramekin filled with low FODMAP Italian seasoning.

    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. 🙂

    Substitutions

    • 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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    A small white dish filled with Italian seasoning. Text above it reads "Low FODMAP Italian Seasoning."
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    Low FODMAP Italian Seasoning


    ★★★★★

    5 from 1 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 5 minutes
    • Yield: 3 tablespoons 1x
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    Description

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


    Ingredients

    Scale
    • 1 tablespoon dried oregano
    • 2 teaspoons dried thyme
    • 2 teaspoons dried sage
    • 1 teaspoon dried basil
    • 1 teaspoon dried rosemary
    • ⅛ teaspoon red pepper flakes, optional

    Instructions

    1. Mix together all ingredients until well combined.
    2. Use, or store in an airtight container in a cool, dark place.
    • Prep Time: 5 minutes
    • Cook Time: 0 minutes
    • Category: Seasoning
    • Method: No Cook
    • Cuisine: Italian-inspired

    Keywords: onion free, garlic free, salt free, gluten free, dried herb blend

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

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    Reader Interactions

    Comments

    1. Gina says

      July 15, 2019 at 9:26 am

      Love this! As an American Italian whose housemates are allergic to onion and garlic, these recipes are a huge blessing! The only ingredient I would add to your blend is a tsp of dry ground fennel seed. It really enhances the other flavors! Have a blessed day!

      ★★★★★

      Reply
      • Emily says

        July 16, 2019 at 5:42 pm

        Thanks, Gina! I love the addition of fennel seed. Thanks for the suggestion!

        Reply
    2. Lara says

      December 31, 2018 at 9:22 am

      Hello! I stumbled upon this recipe and am curious if you use whole or crushed dried herbs for your Italian seasoning.

      Thank you!
      Lara

      Reply
      • Emily says

        December 31, 2018 at 10:19 am

        Hi Lara! Both. I tend to use whatever I have on hand and/or is available at my local grocery store.

        Reply
        • Lara says

          January 08, 2019 at 8:46 pm

          Great, thank you so much! I made your Spicy Lemon Pasta Dish with Shrimp this weekend and it was delicious!

        • Emily says

          January 09, 2019 at 7:14 am

          Awesome! Thank you so much for trying, Lara!

    3. Aimee Kollmansberger says

      June 26, 2017 at 11:38 am

      I have been searching for simple + delicious low FODMAP recipes that aren’t weird or exhausting. I am SO glad I stumbled upon your blog. Thanks for keeping meals accessible and doable yet tasty.

      Reply
      • Emily says

        June 26, 2017 at 7:38 pm

        Hi Aimee! Thank YOU for the wonderful feedback! If you’re ever in search of a specific low fodmap recipe, please don’t hesitate to let me know. I am always on the look out for inspiration and want to be the most helpful I can be. 🙂

        Reply
        • Aimee Kollmansberger says

          June 26, 2017 at 8:31 pm

          Thanks, Emily! I made your Shrimp Pasta with Spinach and my whole family loved it!

        • Emily says

          June 27, 2017 at 5:45 pm

          Yay! I am so glad to hear!! It’s one of my favorites 🙂

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