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Small white square bowl filled with low FODMAP taco seasoning

Garlic and Onion-Free Taco Seasoning

5 from 6 reviews

  • Author: Em Schwartz, MS, RDN
  • 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

Scale
  • 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

  1. Mix together ground chili pepper, cumin, paprika, oregano, salt, and cayenne pepper.
  2. Store in an airtight container at room temperature until ready to use.

Equipment

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,

Find it online: https://funwithoutfodmaps.com/low-fodmap-taco-seasoning/