Craving tacos on the low FODMAP diet? Find out which taco seasonings are low FODMAP and learn how to make a garlic-free and onion-free version at home.
Most packaged taco seasonings available in US grocery stores are made with high FODMAP ingredients like garlic and onion powder and are therefore not recommended for the low FODMAP diet.
But that does not mean you have to give up tacos completely!
When selecting a taco seasoning for the low FODMAP diet, there are a couple of options:
- Choose a certified low FODMAP taco seasoning (ideal, if possible)
- Make your own (more accessible and easily modified for other dietary concerns)
Certified low-FODMAP taco seasoning
Certified low FODMAP products have been laboratory-tested and determined to be low FODMAP in specific serving sizes. Laboratory testing is currently the only way to know if a product (or recipe) is definitively low in FODMAPs. So, consider choosing a certified low FODMAP product whenever possible.
Some certified low FODMAP taco seasonings include:
- Fody Foods Low FODMAP Taco Seasoning (certified by Monash University)
- This has been my go-to low FODMAP taco seasoning ever since it became available.
- Fody's Taco Seasoning can be purchased on FodyFoods.com (use funwithoutfodmaps15 for 15% off your first order), Amazon, Thrive Market, and a growing number of grocery stores (usually in the "Natural" or "Health" Foods section).
- Casa de Sante Taco Seasoning (certified by the FODMAP Friendly Food Program)
- This is a salt-free option.
- Casa de Sante's Taco Seasoning can be purchased on CasadeSante.com.
Make homemade taco seasoning
Certified low FODMAP products are not always accessible, budget-friendly, or suitable for every person with IBS. So, another option is making your own blend.
The recipe below for a homemade taco seasoning that I have been making for years. It was originally created to give my taco-loving patients an option based on the minimal FODMAP data available at the time. In fact, this recipe was one of the first that I shared on Fun Without FODMAPs in 2017.
Compared to traditional taco seasoning, this recipe is likely lower in FODMAPs because it does not contain onion or garlic. However, it is made with ancho chili powder, which (based on 2020 data) may contain the FODMAP, excess fructose (see below for more info).
My homemade mix is a simple blend of ancho chili powder, cumin, paprika, oregano, salt, and cayenne. However, free to play around with the ingredients to make very own blend.
Is ancho chili pepper low FODMAP?
No ... and yes. Welcome to the wonderful world of the low FODMAP gray area.
Before 2020, ancho chili powder had been recommended by many in the US low-FODMAP community as an alternative to US chili powder, which usually contains garlic. This recommendation was based on the limited FODMAP information available at the time for plain ground chili peppers being low FODMAP.
In early 2020, Monash University provided FODMAP information for ancho chili pepper. Unfortunately, they only offer FODMAP information for a single serving size of 1 pepper or 17 grams. This amount was found to contain high amounts of the FODMAP, excess fructose.
For perspective, 17 grams is a little over three (US) tablespoons of ground ancho chili powder. This amount is significantly more than most are going to eat in a single serving.
So, does that mean ancho chili pepper is off-limits during the low FODMAP diet?
Not necessarily.
We know that at least some amount of ancho chili powder is low FODMAP because Monash has low FODMAP-certified Fody Foods Taco Sauce, which contains ancho (chili) powder.
The FODMAP Friendly Food Program has also low FODMAP-certified Casa de Sante’s Taco Seasoning, which lists ancho chili pepper as its first, and therefore most prevalent, ingredient.
Why have you not changed your recipe?
Given the updated FODMAP information on ancho chili pepper, you may ask why I haven’t changed my recipe. Here are some reasons:
- I am hopeful that Monash will share information about the low FODMAP serving size for ancho chili powder.
- Certified products are not always accessible (especially in rural communities where I have lived and worked). This recipe offers an alternative.
- A relatively small amount of ancho chili powder is (usually) eaten at a time. FODMAPs are dose-dependent, and not everyone with IBS is sensitive to excess fructose.
- Other foods (or nutrients) can impact the absorption of excess fructose (and taco seasoning is rarely eaten alone). (Wang, Camilleri, Vanner & Tuck; 2019)
- Compared to other FODMAP groups, the relationship between excess fructose in food and IBS symptoms is less clearly understood. (Wang, Camilleri, Vanner & Tuck; 2019)
- Some people with IBS benefit from removing only the highest FODMAP-containing foods (like the onion or garlic found in regular taco seasoning). Although not often discussed online, dietitians use this less-restrictive approach in practice.
- Anecdotal, but this recipe has been well-tolerated in my practice as a dietitian.
If you have concerns ...
Every person with IBS is unique, and individual tolerance may vary. This recipe may not be the best option, particularly if you:
- Have concerns
- Are just starting your low FODMAP journey
- Do not tolerate excess fructose
- Know that capsaicin is a non-FODMAP trigger
As alternatives, I encourage you to:
- Work with a GI or FODMAP-trained dietitian to determine what is best for your unique situation
- Consider using a certified low FODMAP taco seasoning
- Test a small amount of homemade taco seasoning when your symptoms are well-managed
- Modify the recipe to meet your needs
Recipe
Garlic and Onion-Free Taco Seasoning
- Total Time: 5 minutes
- Yield: about ¼ cup 1x
- Diet: Low Lactose
Description
Compared to traditional taco seasoning, this recipe is likely lower in FODMAPs because it does not contain onion or garlic. However, it is made with ancho chili powder. According to 2020 Monash data, ancho chili pepper can contain high levels of the FODMAP, excess fructose, in large servings. Please see the 'Notes' section below and the associated blog post for more information.
Ingredients
- 2 tablespoons ground ancho chili pepper
- 2 teaspoons ground cumin
- 2 teaspoons ground paprika
- 1 teaspoon ground oregano
- 1 teaspoon salt
- ½ teaspoon ground cayenne pepper
Instructions
- Mix together ground chili pepper, cumin, paprika, oregano, salt, and cayenne pepper.
- Store in an airtight container at room temperature until ready to use.
Notes
Serving Size: This recipe makes 24 (½ teaspoon) servings. A ½ teaspoon serving of this recipe contains about ¼ teaspoon ancho chili powder. The excess fructose content of this amount of ancho chili powder is currently unknown. If you have concerns, please choose a certified low FODMAP taco seasoning or test-to-tolerance when your symptoms are well managed.
Ancho Chili Pepper: In 2020, Monash University tested ancho chili pepper and found 1 pepper or 17 grams to be high in the FODMAP, excess fructose. To date, they have only provided FODMAP information for this one relatively large serving (the equivalent of >3 US tablespoons of ground ancho chili pepper). Products containing small amounts of ancho chili powder have been tested and certified low FODMAP. Because of this fact, we know that at least some amount of ancho chili powder can be low FODMAP.
Capsaicin: Peppers, chili peppers, and ground pepper products contain a natural compound called capsaicin. Capsaicin contributes to the spicy quality of these foods. It is a known gut-irritant and can be a non-FODMAP trigger for some people with IBS. Avoid if you suspect spicy foods contribute to your symptoms.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Spices
- Method: No Cook
- Cuisine: Mexican-Inspired, Low FODMAP,
Gina says
My housemate is very allergic to alliums. Your spice mix was exactly what I’ve been looking for! Thanks!
Nigella seed has a nice oniony flavor if ground, as do dried Korean Toon leaves.
For others, just in case...she ( my housemate) developed a sensitivity to Asafoetida fairly quickly. It has some of the same chemical markers as the allium family!
Thanks again!
Beth says
I have not made this yet but have made my own taco seasoning. Adding garlic infused olive oil when cooking the meat is a good idea. Also cooking chopped onion greens with the meat would help the onion flavor. I will be trying this soon. Thanks.
Em Schwartz, MS, RDN says
Thanks for sharing, Beth! I also like to saute finely chopped leek leaves (dark green parts only) with the ground meat to add onion flavor.
Angel Mabry says
The whole family loves this taco seasoning. We use this for crock pot chicken tacos once a week and everyone has a happy tummy 🙂
Emily says
Thank you, Angel!
Annie says
Good morning Emily
I did make this yesterday but are used Kashmiri chili, Which is also considered a mild chilli, because I did not have ancho But I have googled and I can buy it from the online supplier that I get my spices from, so next time I’ll try it with that
I should not have cut down the amount of chilli or cayenne because for me it could’ve been a little hotter..
I put 1/4 teaspoon asafoetida Powder, but it had a very slightly bitter taste, so 1/8 of a teaspoon would have been fine. Because I’ve never made this before I’m not sure how much difference it actually made, but it was really nice. Perhaps if you make it with asafoetida You could put a post up as to whether it makes much difference
I created a taco powder once before, and it was also very nice, but I think yours is better.
Thank you for the recipe
Annie
Emily says
Thanks for sharing, Annie! I would maybe add the asafoetida separately when making tacos. From my understanding, asafoetida should be sauteed a bit in oil to remove the bitterness. 🙂
Annie says
You are absolutely right, and I had forgotten to do that.
??
Annie says
I am going to make this today and I have added some ASAFEOTIDA Powder as a substitute for the missing garlic and onion powder, so I will let you know how it goes. Cut the chilli powder down to 1 1/2 tablespoons and the cayenne to a quarter of a teaspoon
???
Emily says
I just started playing around with asafoetida. So, I'd love to know how it goes! 🙂
Heidi says
Is this seasoning particularly hot? It seems a lot of chilli powder and whilst i love chilli my daughter hates it with a passion. Most store brought mixes I’ve found don’t have much heat but she cant have those now
Emily says
Hi Heidi, I personally don't think it is, but everyone is different. Ancho chile is more of a mild pepper and falls lower on the Scoville Heat Scale. However, I would recommend omitting the cayenne and chipotle, to start.
Anna says
Is it necessary that we use ancho chili powder instead of regular? My husband has been eating a low FODMAP diet, and I'd like to try this for him. He's a trooper, but I know he's getting very sick of chicken breasts and rice! I'm very glad to have discovered your blog.
Emily says
Hi Anna! Most regular chili powders that I've looked at contain garlic or onion powder. If you can find one that doesn't have either of those, then it should be okay.
B. says
Delicious! The only thing I added was about a TBSP of garlic infused oil. It added some moisture and gave a bit of the garlic flavor. Thanks for sharing!
Emily says
Thanks, B! That's a great tip. Thank YOU for sharing! 🙂
Marissa says
This seasoning is super quick and easy to make. And flavorful! Thanks for sharing!
Emily says
Thanks, Marissa!
Shawna Large says
Our tacos came out perfectly! Thank you for your advice on the ratio of taco seasoning per pound of meat.
Sincerely,
Shawna
Emily says
My pleasure, Shawna! Thanks for sharing! 🙂
Shawna Large says
I was just wondering how much of the mix per pound of meat? And water? Thank you.
Emily says
Hi Shawna! Great question. The amount added is kind of a personal preference, but I like to add about 1 1/2 TBSP per pound of meat and 1-2 TBSP of water depending on the leanness of the meat I'm using. If the meat is really lean, I'll add more water. Hope that helps!
Beverly says
THANK YOU! My teenage son was just diagnosed with an ulcer and not allowed to have garlic or onion but loves tacos. This will make life so much easier when it comes to seasoning his favorite foods until he heals
Emily says
My pleasure, Beverly! I am sorry to hear that your son has been diagnosed with an ulcer and hope he feels better soon!!
Robin says
This combination is delicious (and my whole family agrees)! I'm so excited to be able to have tacos again. Thanks for sharing.
Emily says
Yay! I am so glad to hear you and your family enjoyed this. Thank you for taking the time to leave a comment, Robin!