5 Minute Low FODMAP Taco Seasoning Blend

Name: 5 Minute Low FODMAP Taco Seasoning Blend
Prep time: 5 min
Total time: 5 min
Ingredients: 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!!); 2 teaspoons garlic powder; 2 teaspoons onion powder

By Desiree Nielsen RD

4.50 from 6 ratings

Jump to Recipe

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.

low FODMAP taco seasoning in jar — This low FODMAP taco seasoning is totally garlic and onion free and makes delicious tofu tacos!

Want to save this recipe?

Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

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.

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 homemade taco seasoning

This recipe makes about 6 tablespoons of taco seasoning, so it replaces 2 packets of taco seasoning, which are about 3 tablespoons each.

herbs and spices in jars — Not low FODMAP? Add 2 teaspoons each of garlic and onion powder to the blend.

Wait… 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, some of the things 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.

This low FODMAP taco seasoning is made to be mild because 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. But if spicy food doesn’t bother you, you can increase the spice with hot smoked paprika or dried chile flakes!

hand stirring taco seasoning — 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.

Make this DIY low fodmap taco seasoning your own

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.
Use it as a rub: mix 3 tablespoons of this seasoning blend with 1-2 tablespoons of avocado oil.