5 Minute Low FODMAP Taco Seasoning Blend
Yes, you can make delicious tacos at home with this easy low FODMAP taco seasoning blend. It’s garlic and onion free for sensitive tummies but packs plenty of flavour using herbs and spices you probably already have in your spice drawer! Homemade taco seasoning recipe replaces two packets of store-bought taco seasoning.
As much as my grown up taste buds have matured since childhood, I have to admit I still have a soft spot for some of the foods I grew up with, like the classic tex-mex tacos made with those little pouches of taco seasoning.
Embracing those comfort foods that bring you joy is part of a healthy life, so I’m all about creating plant-based recipes that capture that magic, whether it’s a vegan Orange Julius dupe so you can relive your food court glory, delicious vegan turtles or a hot corn dip that feels like a hug on the inside.
And the gut health dietitian in me knows that when you’re on a low FODMAP diet for IBS, it can be tough to find good substitutes for familiar foods because garlic and onion are in EVERYTHING. So I wanted to create this versatile, ultra-simple low FODMAP taco seasoning that you can use to add rich flavour to crumbled tofu, tempeh or even black beans and lentils!
Even if you’re not low FODMAP, you’ll love this easy homemade taco seasoning!! It’s inspired by the epic walnut-lentil tacos I created for my cookbook, Eat More Plants…and everyone I’ve ever made that recipe for falls in love, hard!
5 simple ingredients to make low FODMAP taco seasoning
That’s right – homemade taco seasoning with just 5 herbs and spices, plus salt and pepper. This recipe makes about 6 tablespoons of taco seasoning, so it replaces 2 packets of taco seasoning, which are about 3 tablespoons each.
- Sweet/mild paprika: most taco seasoning recipes call for chili powder – which is not low FODMAP – and the base of chile powder is paprika, which is ground mild red peppers, so I’m using it as my taco seasoning base.
- Cumin: cumin is one of my favourite spices because my grandma cooked a lot with it – and it’s found in cuisines around the world. Cumin is a ground seed of a plant in the parsley family. It’s got an earthy depth that makes everything taste more delicious.
- Oregano: dried oregano is a classic flavour in Mexican and Tex Mex cooking. If you’ve got Mexican oregano on hand, use it, but Italian oregano works too.
- Coriander: the ground seeds of cilantro (also known as fresh coriander!), coriander offers an herbaceous and slightly fruity note to the blend.
- Smoked paprika: adds a ‘meatier’, earthy flavour to the blend. You can use mild or hot smoked paprika, depending on your preference.
This onion and garlic free taco seasoning is designed for the most sensitive tummies. Not low FODMAP? Of course, it’s even more delicious to add umami-rich onion and garlic powder. Just stir in 2 teaspoons of each to the blend.
It is SO easy to make homemade low FODMAP taco seasoning
Making this onion and garlic free taco seasoning couldn’t be easier: just stir the the ingredients together in a jam jar or small mason jar and it’s ready! Because it’s made from dry spices, it will keep for months in your spice drawer.
FAQ: are spices low FODMAP?
According to the Monash Low FODMAP App, most plain herbs and spices are low FODMAP in 1 teaspoon servings (that’s per person, per meal, so it’s generous!).
However, items you may think of as spices are actually seasoning blends, like curry powder or chili powder. They don’t always have an ingredients list…and they often contain garlic or onion. So that’s why making your own seasoning blends is great in IBS, or buying seasoning blends with ingredients you can verify as low FODMAP.
FAQ: is spicy food okay for IBS?
Because IBS is a complex gut-brain condition, everyone with irritable bowel syndrome will have to find the unique way of eating that works for them. For example, not everyone with IBS should go low FODMAP. And for some people, spicy food can be highly irritating to the gut.
Capsaicin – the compound that makes chile peppers spicy – may have anti-inflammatory and pain relieving properties…but it also can be a major gut irritant. So this low FODMAP taco seasoning is made to be mild. But if spicy food doesn’t bother you, you can increase the spice with hot smoked paprika or dried chile flakes!
Creative ways to use this taco seasoning blend
I created this seasoning blend for my low FODMAP crumbled tofu tacos…but it’s super versatile! You can use this taco seasoning as a dry rub or marinade for tofu or soy curls, stir some into yogurt or mayo to make a dip, or add it to soups, stews or chili for a burst of Tex Mex flavour.
Tips, Tricks + Substitutions
- Like it hot? If spice doesn’t irritate your gut, feel free to add some heat to this blend with as many dried chile flakes as you like!
- Missing that umami? A tiny pinch of asafoetida (hing) can also lend a low FODMAP onion-y flavour if you like. Of course, if you’re not on a low FODMAP diet, just add 2 teaspoons each of garlic and onion powder.
- Because this seasoning blend is made from dry spices, it will keep in an airtight container for months in the spice drawer.
- Make a rub: mix 3 tablespoons of this seasoning blend with 1-2 tablespoons of avocado oil.
More Low FODMAP Sauces + Dressings
- Nourishing Maple Tahini Dressing (5 min!)
- 3 Minute Avocado Oil Mayo Recipe
- Sesame Dressing with Ginger and Lime (5 min!)
- Fresh Lemon Dijon Vinaigrette
- Fresh Cranberry Sauce Made with Orange Juice
5 Minute Low FODMAP Taco Seasoning Blend
- 3 tablespoons sweet paprika
- 1 tablespoon ground cumin
- 1 tablespoon salt, can omit for a salt free blend
- 2 teaspoons dried oregano
- 1 teaspoon ground coriander
- ½ teaspoon smoked paprika, mild or hot
- freshly cracked pepper, use lots!!
Optional, if not low FODMAP
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- Add all ingredients to a 1 cup (250 mL) jar and stir. Store tightly fastened at room temperature for up to 6 months.