Is Taco Seasoning Low FODMAP? A Simple Delicious Homemade Option

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If you’re following a low FODMAP diet and missing the bold flavours of tacos, making your own seasoning is a gentle, gut-friendly solution. This article shares a safe, homemade taco seasoning recipe – without garlic or onion – to bring flavour back to your plate.

Why Consider Low FODMAP Taco Seasoning?

Many store-bought taco seasonings contain high FODMAP ingredients like garlic or onion powder, which can trigger uncomfortable symptoms if you’re sensitive. A homemade version gives you full control over what you’re eating – and helps you enjoy your meals again, without fear.

Key Ingredients in Low FODMAP Taco Seasoning

This blend uses only ingredients that are considered low FODMAP in standard serving sizes, based on Monash University’s latest data (2025 update):

• Chilli powder
• Ground cumin
• Smoked paprika (or sweet paprika)
• Dried oregano
• Ground coriander
• Black pepper
• Salt

These spices are naturally low in FODMAPs when used in moderate amounts. If you’re particularly sensitive to chilli, consider starting with less and increasing gradually.

Optional Additions:

• Asafoetida powder (a traditional spice that offers an onion-like flavour – use sparingly and check for wheat-free versions if you’re also gluten-sensitive)
• Dried chives (for a mild onion note without FODMAPs)

How to Make low FODMAP Taco Seasoning

Ingredients:

• 2 tsp chilli powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• ½ tsp ground coriander
• ½ tsp salt
• ¼ tsp black pepper
• Optional: 1/8 tsp asafoetida or 1 tsp dried chives

Method:

1. Combine all ingredients in a small bowl.
2. Mix well and store in an airtight jar for up to 6 months.
3. Use 1–2 tablespoons per 500 g of protein or vegetables, according to your taste.

How to Use This Taco Seasoning

You can use this mix to season:

• Minced beef, chicken, or turkey
• Plant-based proteins like firm tofu or canned lentils (ensure they’re rinsed and portioned for low FODMAP compliance)
• Roasted vegetables for tacos, nachos, or burrito bowls

Gentle Tips for Sensitive Tummies

• Pair your tacos with low FODMAP toppings like lettuce, cucumber, grated carrot, and lactose-free cheese.
• Use corn tortillas or rice as your base to avoid wheat-based FODMAPs.
• If using canned beans or lentils, limit to 40 g per serve for lentils or ¼ cup for canned chickpeas (drained), as per Monash recommendations.

Ready to Reintroduce Spices?

If you’re in the reintroduction phase of the low FODMAP diet, this taco seasoning is a safe way to test your tolerance to chilli and cumin. Need help planning your reintroductions? Reach out to a registered dietitian specialising in IBS near you.

FAQs About This Low FODMAP Taco Seasoning Recipe