Making the best BBQ seasoning doesn’t rely on garlic and onion! Enjoy the flavors of backyard barbecue using low-FODMAP spices in this phenomenal all-purpose BBQ rub. Use it as a dry rib rub, meat rub or as a seasoning for vegetables.
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 because good barbecue doesn’t rely on sugar! Typically, my family uses these low-FODMAP seasonings with a mustard rib rub when we make Traeger smoked pork shoulder or Smoked Beef Ribs on the pellet grill. But, it really shines when we make beef back ribs, smoked to perfection and topped with Homemade no-cook BBQ Sauce made with ketchup, or this Low-FODMAP Barbecue Sauce without onions or garlic. Our Traeger beef ribs are a thing of beauty and this dry rub can take all the credit (okay, maybe along with the incredible slow smoking...). And if you love smoked beef on the grill, check out my Smoked Flank Steak Recipe - it just may be a new favorite!
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 alternatives to onions. 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! Why purchase pre-made mixes when you can make this blend of sweet and spicy flavors with spices you have in your pantry? Here are a few reasons why you’ll love this dry rub:
- This recipe is made with all low-FODMAP spices
- It’s sugar-free, but you can add some if you prefer a sweet barbecue flavor
- You can make this using spices you probably already have in your spice cabinet
- Save money by making your own homemade spice blend
- Change the recipe to suit your own tastes! DIY seasonings are so versatile.
- 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
- Chili powder – I like to use chipotle as a substitute for chili powder, as most chili powders contain garlic
- Ground cumin
- Ground allspice
- Herbs de Provence – a spice blend that is a floral flavor powerhouse!
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
- Use this rub for pork, chicken, steak, Traeger Beef Ribs, salmon and more
- Top roasted or grilled vegetables
TIP: Consider using this with a mustard rib rub and letting your ribs or meats marinate for a few hours. You can also use it as an overnight rib rub to absorb more flavor before cooking or grilling.
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.
- If you like a sweet rub, you can add a tablespoon or two of granulated or brown sugar
- For extra heat, add more chili powder or cayenne for a spicy rub
- Infuse this dry rub with some extra umami by adding some dried oyster mushroom powder. Oyster mushrooms are low-FODMAP and dried mushrooms 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.
Yes – both paprika and smoked paprika are low-FODMAP spices in normal serving sizes.
Note: Paprika contains capsaicin that can sometimes cause gastrointestinal problems for people with IBS.
Yes! Dry mustard powder is a very versatile low-FODMAP spice. I consider this an essential addition to my spice collection.
The best low-FODMAP seasonings to use as an onion substitute are dried chives and asafoetida powder. The closest garlic substitute is also asafoetida powder, which has a very pungent smell but adds a garlic-like flavor to spice mixes and recipes.
How long spices last often depends on how they are stored. Generally, if stored properly in a tightly closed container, ground spices last up to three years. Whole spices tend to last a bit longer, up to four years. The best way to evaluate the freshness is to smell them. If they have lost their aroma or are clumpy, then throw them away. If you think a spice may have gone bad – if it just doesn’t look or smell right – it’s always best to toss it.
Most chili powder contains 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 chili powder substitute.
Note: Some people with IBS find that capsaicin found in chili powders can aggravate their symptoms.
Want to learn more about low-FODMAP spices? Check out my Ingredient Spotlights for more homemade spice blends and learn more about some of the globally inspired ingredients I use! You can see more Low-FODMAP recipes here.
Low-FODMAP Seasoning for BBQ
- 1 tablespoon smoked paprika (or Pimenton)
- 2 tablespoons sweet paprika
- 2 tablespoons sea salt (or use kala namak black salt which is my favorite salt. Read about kala namak in this post.)
- 1 tablespoon black pepper
- 1 tablespoon dried mustard powder
- 1 tablespoon chili powder (I use chipotle)
- 1 tablespoon ground cumin
- 1 tablespoon ground allspice
- 1 tablespoon herbs de Provence
- 1 teaspoon asafoetida powder (Optional, but recommended. Read more about asafoetida in this post.)
- Combine all ingredients in a small bowl and stir or whisk until thoroughly combined.
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.