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    Home » Recipes » Ingredient Spotlights

    Low-FODMAP taco seasoning

    Published: Jun 21, 2022 · Modified: Aug 20, 2024 by Tracey Hatch-Rizzi
    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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    Low-fodmap taco filling in a cast iron skillet topped with tomatoes and peppers.
    Pile of taco seasoning with some on a teaspoon.
    Taco seasoning in a small white bowl and teaspoon and scattered on a grey background.
    Low-fodmap taco seasoning in a white bowl with a small wooden spoon.

    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.
    Jump to:
    • 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
    • 📖 Recipe
    • 💬 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?

    Garlic and onion-free seasoning ingredients for tacos in small piles with black text labels.

    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

    • White bowl of buffalo chicken rub seasoning with a spoon in it.
      Buffalo Chicken Dry Rub
    • All purpose seasoning in a glass jar surrounded by small bowls of spices.
      All Purpose Seasoning
    • Low-fodmap barbecue rub in a small bowl with a scoop in the bowl.
      Low-FODMAP Seasoning for BBQ
    • Small pyramid piles of tikka masala spice ingredients in a circle on a silver plate with a small wood spoon sitting in the center of the plate.
      Tikka Masala Powder Recipe

    Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!

    📖 Recipe

    Taco seasoning in a small bowl with small wooden spoon in the center covered in spice.

    Low-FODMAP Taco Seasoning

    Author: Tracey Hatch-Rizzi
    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.
    5 from 1 vote
    Print Recipe Pin Recipe Rate this Recipe
    Prevent your screen from going dark
    Prep Time: 5 minutes minutes
    Total Time: 5 minutes minutes
    Category: Ingredients
    Cuisine: Mexican
    Method: No cook
    Yield: 0.25 cup
    Diet:Gluten Free
    Special Diet:Keto, Low-Carb, Low-FODMAP, Paleo, Whole30

    Ingredients
     
     

    • 1 tablespoon chipotle powder (or chili powder of choice)
    • 1 tablespoon dried oregano
    • 1 tablespoon chives
    • 2 teaspoons ground cumin
    • 1 teaspoon salt (I like to use kala namak - read about Kala Namak salt in my ingredient spotlight)
    • 1 teaspoon black pepper
    • ½ teaspoon sweet paprika
    • ⅛ teaspoon cinnamon (optional, but recommended)
    • 1 pinch ground clove (optional, but recommended)

    Instructions
     

    There are two ways to put the seasoning together:

      Mix in a bowl

      • Simply mix all of the ingredients together in a small bowl.

      Mortar and pestle or spice grinder

      • Grind all of the ingredients together in a mortar and pestle or spice grinder   This will release more of the aromatics and will crush the oregano and chives into smaller pieces.

      Notes

      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

      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.

      Nutrition

      Serving: 1 teaspoonCalories: 4 kcalCarbohydrates: 1 gProtein: 0 gFat: 0 gSodium: 200 mgFiber: 1 gNet Carbs*: 0 g

      *Net carbs = carbohydrates - fiber

      Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

      Did you make this recipe?Leave a review below, then snap a picture and tag @Rad_Foodie on Instagram so I can see it!

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      Low-fodmap taco filling in a cast iron skillet topped with tomatoes and peppers.
      Pile of taco seasoning with some on a teaspoon.
      Taco seasoning in a small white bowl and teaspoon and scattered on a grey background.
      Low-fodmap taco seasoning in a white bowl with a small wooden spoon.
      Blog author in a green blouse outside with green plants behind.

      Hey there! I'm Tracey, a FODMAP-trained recipe developer and acupuncturist living a rad low-FODMAP and low-carb lifestyle. I love creating healthy, flavorful recipes, often with global ingredients. Special diets should never be boring and taste buds deserve to be happy!

      Learn more about me →

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      Low-fodmap taco filling in a cast iron skillet topped with tomatoes and peppers.
      Pile of taco seasoning with some on a teaspoon.
      Taco seasoning in a small white bowl and teaspoon and scattered on a grey background.
      Low-fodmap taco seasoning in a white bowl with a small wooden spoon.

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