Low-FODMAP taco seasoning

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Stir in this low-FODMAP taco seasoning with your favorite protein and create taco Tuesday any day of the week. Create the best taco meat (or veggies) for tacos, fajitas, burrito bowls and so much more. This blend of low-FODMAP spices is warm, savory and so flavorful, with just a little kick.

Low-fodmap taco seasoning in a white bowl with a small wooden spoon.

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Why you'll love this recipe
What is taco seasoning?
Ingredients
Is chili powder low-FODMAP?
Is chipotle powder low-FODMAP?
Instructions
How to Store
How to use
Variations
FAQ
Other low-FODMAP seasonings
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💬 Comments

Say hello to DIY taco seasoning! No need to try searching for seasoning packets that are onion and garlic free (do they even exist?) because you can whip up a big batch to store in your pantry for all of your Mexican food cravings or fancy Tex-Mex recipes.

This is a versatile sugar-free seasoning made with low-FODMAP spices that can easily be used to make an amazing Chicken Taco Soup, use for ground beef, chicken and pork recipes or for veggies.

Using these spices for tacos, burritos or taco salads? Try topping with some Cilantro Lime Salad Dressing (good on pretty much anything!), Radish Salsa or Tomatillo Salsa Verde for a flavor and spice party for your taste buds. And, don’t forget the best Low-FODMAP Guacamole. All of these recipes are gluten-free, low carb keto friendly as well as staying deliciously low in FODMAPs.

Why you'll love this recipe

Homemade taco seasoning beats pre-packed products for a few reasons:

You're in control – you know exactly what’s in your spice blend, in what quantity. If you want to make a low-sodium taco seasoning, you can leave out or cut back on the amount of salt. And, you can make it mild or as spicy as you'd like.
Save some money – you get a much bigger bang for your buck when you make your own at home. Chances are, you already have all or most of these spices on your spice rack.
Keep it low-FODMAP – store bought varieties will often contain ingredients that are not FODMAP-friendly, such as onion and garlic, or will contain added sugar, which is not optimal if you follow a low-carb low-FODMAP lifestyle
It's quick and easy – you can put this together in just minutes

What is taco seasoning?

Traditionally, seasonings for tacos combine savory, smoky, warm, spicy flavors that can be used for many dishes, including stews and casseroles. Most commercial products contain garlic and onion, which make them a poor choice for folks following a low-FODMAP diet. Besides, why purchase pre-made when you can make your own at home with spices you most likely have in your pantry?

Ingredients

While this isn’t a traditional Mexican seasoning, it contains all of the components – just without onion or garlic that’s found in most taco and chili seasoning recipes. This version contains warming and savory spices that create a sweet, earthy, slightly spicy and unique low-FODMAP spice blend:

Chili powder (I use chipotle powder) – the smoky and spicy components
Cumin – warm, nutty and slightly peppery
Paprika – mild, sweet with a hint of smoke
Oregano – aromatic, earthy and minty
Chives – adds a mild onion and garlic flavor
Cinnamon (optional, but recommended) – warm, sweet, woody and citrusy
Clove (optional, but also recommended) – strong, pungent and sweet
Salt – enhances the flavors
Pepper – earthy, spicy and brings the flavors together

TIP: The addition of the optional pinches of cinnamon and clove add incredible depth to the seasoning. It’s perfect for any recipes with taco meat (or veggies).

Is chili powder low-FODMAP?

Many commercially sold chili powders contain several ingredients, including garlic. You may be able to find chili powder that doesn’t contain garlic, but it could be challenging. I adore the flavor of chipotle powder and it’s a great substitute for regular chili.

Is chipotle powder low-FODMAP?

Yes, yes! You can add this to your list of low-FODMAP spices. Monash University has tested chipotle peppers and found them to be low-FODMAP in amounts up to a teaspoon. Even though this recipe calls for 1 tablespoon for the whole recipe, chances are, you’ll use only half of it (or less) for an entire pound of ground meat.

Pile of taco seasoning with some on a teaspoon.

Instructions

There are two ways to put this blend together:

Simply mix all of the ingredients together in a small bowl or
Grind them together in a mortar and pestle. This will release more of the aromatics and will crush the oregano and chives into a powder.

How to Store

Store well sealed in a cool, dry place. I love using these spice jars for all of my spices. But, using any mason jar or container with a tight fitting lid will also work.

I usually make a double batch to keep around for those times when I need a bit of taco mix!

Low-fodmap taco filling in a cast iron skillet topped with tomatoes and peppers.

How to use

Of course, this spice blend is perfect for your Mexican inspired dishes, but it’s super versatile and can be used in many more dishes beyond taco recipes.

Use it in any of the following:

Season meat and poultry – it's perfect for ground beef, chicken, turkey, pork or lamb
Use it in soup – make a delicious Instant Pot Chicken Taco Soup
Mexican-inspired fish – add a sprinkle when cooking your fish, blackened salmon or baja tacos
Add to vegetables – stir into sautéed veggies or add to roasted vegetables
Baby corn salad – have a Microgreens salad with Roasted Baby Corn, both seasoned with this amazing spice blend

Variations

I love to switch up my spices all. the. time. Flavor is the spice of life, right? Try these variations to customize your own low-FODMAP taco seasoning recipe.

Make it sweet – add a teaspoon of your favorite sweetener
Include other herbs – try adding thyme, cilantro, parsley or allspice
Try a different salt – replace sea salt with different culinary salts – smoked salts and kala namak black salt are terrific with these spices. Read more in my Kala Namak Ingredient Spotlight.
Adjust the heat – for a mild taco seasoning, cut back on the amount of chili or chipotle powder. Or, to make it spicier, add a bit of cayenne or hotter dried chili peppers.

Taco seasoning in a small white bowl and teaspoon and scattered on a grey background.

FAQ

How much taco seasoning do I use per pound of meat?

Depending on your tastes, you will need about 2 tablespoons per pound of meat or veggies. If you like your taco meat spicier, try adding 3 tablespoons or adding a little more chili powder or cayenne.

Should I add taco seasoning before or after cooking?

Typically, if you’re making ground meat, adding the spices before browning is recommended. However, if you’re reheating pre-cooked meat in a pan (such as leftover chicken or pre-cooked shrimp), sprinkle the spice mix over the meat or fish while it’s warming.

How much water do I add to taco seasoning?

The amount of water to add varies with the recipe you’re making. But, assuming you’re using the seasoning for tacos, no water is needed. If you find that your meat is on the dry side, try adding about a half cup of tomato sauce or a couple teaspoons of tomato paste with ¼ cup of water.

What’s the difference between chili, chilli or chile?

They are all correct – different countries and regions use different spellings. In America, ‘chili’ refers to spicy peppers, a spice blend powder and a stew made with peppers and spices. The British English spelling is ‘chilli’. In Spanish, ‘chile’ is the most common spelling in Mexico and other Latin American countries and regions of the US.

Other low-FODMAP seasonings

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