Low-FODMAP Seasoning for BBQ

This low-FODMAP seasoning is one of the best meat rubs for barbecue – all without using garlic, onion or sugar.  However, these can be added if you don’t follow a low-FODMAP diet, but this dry rub is perfection all on its own.

I’ve created a sugar-free barbecue spice mix for those (like me) that follow a low-carb diet. And, good barbecue doesn’t rely on sugar! Typically, my family uses this low-FODMAP BBQ seasoning or my All-Purpose Spice Blend with a mustard rib rub when we make these Smoked Beef Ribs on our Traeger grill. They're always slathered in Low-FODMAP Barbecue Sauce and are truly a thing of barbecue beauty.

Why you’ll love this recipe

If you follow a low-FODMAP diet, you may be one of those folks with a garlic intolerance and you may also be looking for a good onion substitute. When you want to prepare amazing grilled food without onion and garlic, this is a sensational rub that packs all the flavor you crave.

Homemade spice mixtures are the best!  Here are a few reasons why you’ll love this dry rub:

• Made with Low-FODMAP spices – it's a no onion no garlic recipe, but with a ton of flavor
• Sugar-free and low-carb – great BBQ doesn't rely on sugar, but you can add some if you wish
• Simple ingredients – enjoy this blend of sweet and spicy flavors with spices you may just have on hand
• Save money – making your own homemade spice blend is so much better and cheaper than buying pre-made
• Adjust to your own tastes – DIY seasonings are so versatile

Ingredients

• Smoked paprika – this adds a very distinct smoky flavor
• Sweet paprika – the sweet variety adds a bright, savoriness
• Salt – I LOVE using kala namak black salt in this recipe, but sea salt works great, too. Kala namak adds an incredible depth of flavor and umami. You can read more about this salt in my Kala Namak Ingredient Spotlight.
• Black pepper – adds a nice earthiness and spice and brings the flavors together
• Asafoetida (optional, but recommended) – this Indian spice is a great garlic and onion substitute, and adds an amazing flavor.  I consider this a must-have for my low-FODMAP spice cabinet. You can read more in my Asafoetida Ingredient Spotlight.
• Dry mustard – adds a zesty brightness
• Chili powder – I like to use chipotle as a substitute for regular chili powder, as many chili powders contain garlic
• Ground cumin – has a robust, sweet, warm and nutty flavor
• Ground allspice – so savory with hints of clove, nutmeg and cinnamon
• Herbs de Provence – a spice blend with floral and herbal notes

Instructions

This recipe is so simple!

• Combine all of the ingredients into a small mixing bowl
• Mix or whisk together until thoroughly combined, breaking up any small lumps

How to store

To keep the aroma and flavor of spices as long as possible, store your dried herbs and spices in a cool, dry place, out of direct sunlight.  They should be stored in a container with a tight fitting lid.

It’s best not to store spices over the stove, as the heat will cause them to deteriorate faster.

Spice jars come in many shapes and sizes. Most people like to store them in clear containers because they’re nice to look at.  While this is fine to do, they may not last as long as if they were in solid colored containers.  Light and heat affect both whole and ground spices.

Glass containers for spices tend to be better than plastic.  Plastic tends to be porous and allows a small amount of air into the container, slowly damaging spices.  Spices stored in glass last much longer than those stored in plastic.

How to use

• Dry rub for meat, fish and poultry – season a pan-fried salmon, use as a dry rub on Smoked Flank Steak, or give your Roast Chicken a barbecue flare.
• Mustard rib rub – rub your Smoked Traeger Beef Ribs with mustard and this seasoning and marinate for a few hours or overnight to allow the flavors to absorb into the meat.
• Season vegetables – top roasted or grilled veggies with this great flavor
• Add barbecue flavor – to most pan-fried or baked recipes

TIP:  Using your hands to apply the rub to meat and poultry is always a good idea.  This allows the spices to penetrate deeply into the nooks and crannies.

Variations

• Make it sweet – if you like a sweet rub, you can add a tablespoon or two of granulated or brown sugar, or your favorite alternative sweetener
• Increase the heat – add more chili powder or cayenne for a spicier rub
• Add umami – infuse this dry rub with some extra umami by adding some dried oyster mushroom powder. Oyster mushrooms are low-FODMAP and are one of my secret ingredients to creating insanely good spice blends. I like to buy whole dried oyster mushrooms and powder them myself in a coffee grinder I use just for spice grinding.

FAQ

Low-FODMAP sauces and seasonings