One of the biggest struggles with the FODMAP Diet is making food that isn’t bland and boring.
In the past, you may have relied on supermarket seasoning packets or food that was pre-seasoned and ready to go. And why not? It’s an easy time-saver!
Unfortunately most commercial seasoning contains onion or garlic—usually both. This can make avoiding these high-FODMAP ingredients seem impossible.
The solution to this flavor dilemma is to get to know individual spices. Let me explain…
Single-ingredient spices and herbs (meaning the jar contains only 1 ingredient: the individual spice) are low-FODMAP. They’re also the key to crave-able, flavor-packed meals.
And when you know what herbs and spices to combine depending on the taste you’re going for, you’ve got a rainbow of flavor options at your fingertips.
My Go-To Low-FODMAP Spice Blends
To help you get started, I’ve compiled all my go-to spice blends below. With just a few extra ingredients you can make a simple marinade, so I’ve included my favorite ones for you as well.
Use this list as a starting point, but know that it’s okay to play around and experiment. For example, if you don’t have thyme, substitute rosemary.
There aren’t any hard and fast rules when it comes to spices blends, so have fun with it! Your taste buds will thank you.
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Low-FODMAP Spice Blends
TIP: These don’t include salt and pepper, so always season to taste.
Mexican-Style Spice Blend for Beef, Pork or Poultry
Makes enough for approximately 1 pound meat, but you can multiply the recipe as desired.
1 tsp ancho chile powder
1 tsp cumin
½ tsp coriander
½ tsp dried oregano
Further Reading: One-Pan Cheesy Mexican Rice Recipe
Spice Blends for Poultry
Makes enough for approximately 1 pound meat, but you can multiply the recipe as desired. These quantities are approximate, so use more or less according to your preference.
Earthy and Herby Blend:
1 tsp coriander
1 tsp thyme
1 tsp dried chives
Simple Spicy Blend:
Also works for pork. If you don’t like the smoky flavor of smoked paprika, use sweet paprika instead.
1 ½ tsp ancho chile powder
1 ½ tsp smoked paprika
Simple Mediterranean Blend:
This blend is similar to Herbes de Provence, which you can buy pre-blended in the spice section of most supermarkets. Optional: Add lemon zest or juice when finished cooking. Also works on potatoes and other roasted veggies as well as pork.
1 tsp dried thyme
1 tsp dried rosemary
½ tsp dried sage
½ tsp dried marjoram
3 Easy Spices for Seafood
For delicate white fish or shrimp: 1 tsp dried thyme or tarragon + zest of 1 lemon; finish off with lemon juice.
For salmon or shrimp: 1 tsp ancho chile powder + salt and pepper to taste.
See AlsoHomemade Ponzu Sauce RecipeFor salmon/shrimp/heartier white fish: 1/2 tsp ginger and 1 tsp sweet paprika
Low-FODMAP Marinade Recipes
Simple Marinade for Poultry or Pork
Makes enough for about 1 lb meat.
Variation >>> If you have a big handful of parsley or cilantro lying around, you can add that plus the ingredients below to a food processor to blend.
½ cup orange juice
¼ cup balsamic vinegar
2 tbsp olive oil
½ tsp each dried rosemary and thyme
Whisk together all the ingredients and add to a ziploc bag with meat. Refrigerate for 4 to 12 hours. Season meat with salt and pepper and cook.
Further Reading: Grilled Chicken with Curry-Lime Marinade Recipe
Citrus-Herb Marinade
Works great for hearty white fish, salmon, or chicken. Makes enough for about 1 pound of meat. Fish can marinate for a shorter time than chicken, as noted below.
3 green scallion tops
Handful parsley leaves and stems (about 1/2 packed cup)
2 tbsp dijon mustard
1 tbsp hot sauce (optional)
1/2 tsp fish sauce
Juice of 1 lemon
Juice of 1 orange (or 2 clementines)
2 tbsp rice or red wine vinegar
2 tbsp olive oil
Put all ingredients through vinegar in food processor and process until roughly chopped. With processor on, slowly pour oil through feed tube.
Place meat or fish in a large ziploc bag and add marinade. For fish, refrigerate 2 to 4 hours. For chicken, refrigerate 4 to 12 hours.
Further Reading: Grilled Steak with Chimichurri Sauce Recipe
Low-FODMAP Chimmichurri Sauce or Marinade
Great for steak or anything grilled, including veggies. Makes enough for about 1 lb meat.
1 cup (packed) parsley (leaves and thin stems)
1/4 to 1/3 cup mint leaves (about 4 sprigs)
1 tbsp red wine vinegar, plus additional if needed
1 lime, juiced
¼ cup extra-virgin olive oil, plus additional if needed
2 tsp Dijon mustard
1 tsp granulated sugar (or your sugar of choice)
1/2 tsp red chile flakes, or to taste (optional)
Sea salt to taste (1/4 to 1/2 tsp)
Freshly ground black pepper to taste
Add parsley and mint to a food processor and process until chopped, scraping down bowl as needed. Add vinegar and lime juice. With processor running, slowly pour olive oil through the feed tube.
Add mustard, sugar and chile flakes if using. Season with salt and pepper. Pulse until blended. Consistency should be thick but pourable. Add additional oil or red wine vinegar to thin, depending on whether you like more or less acidity. Check seasoning. Can be used as a marinade, or served over grilled meat, veggies or fish as a sauce.
