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! I’ve included variations to suit any taste, even if you don’t follow a low-FODMAP or keto diet.
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 keto spice blend made with low-FODMAP spices that can easily be used as a seasoning for an amazing Chicken Taco Soup, for ground beef, chicken and pork recipes or for veggies. Not following a low-FODMAP diet? Add all the onion and garlic powder your heart desires.
Looking for a great topping for tacos, burritos or taco salads? Try 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. Following a keto diet or keto curious? Check out more low carb Keto recipes here.
Looking for more low-FODMAP inspiration? Take a peek at more low-FODMAP recipes to try.
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. Try this mix added to soups. 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?
Homemade vs store bought
Homemade taco seasoning beats pre-packed products for a few reasons:
- 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 you add.
- 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.
- You’re in control of how much of each ingredient you add. Want to make your taco seasoning mild? Ease up on the heat. Don’t like black pepper? Leave it out. You’re the culinary genius of your taco universe.
- Store bought varieties will often contain ingredients that are not low-FODMAP friendly, such as onion and garlic, or will contain added sugar, which is not optimal for a keto lifestyle.
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)
- Cinnamon (optional, but recommended)
- Clove (optional, but also recommended)
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?
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 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.
There are two ways to put this blend together:
- Simply mix all of the ingredients together in a small bowl.
- 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
I usually make a double batch to keep around for those times when I need a bit of taco mix!
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:
- Ground beef, chicken, turkey, pork or lamb
- Make a delicious Instant Pot Chicken Taco Soup
- Add a sprinkle when cooking your fish, blackened salmon or baja tacos
- Stir into sautéed veggies
- Warm shredded chicken in a pan with olive oil and a dusting of taco spice – this is one of the best low-FODMAP chicken recipes, in my opinion!
- Add to skillet sautéed or baked chicken, fish, pork or shrimp
I love to switch up my spices all. the. time. Flavor is the spice of life, right? Try these variations:
- Add a touch of sweetness: Include a teaspoon of your favorite sweetener (I use Stevia)
- Try adding thyme, cilantro, parsley or allspice
- You can create your own version of adobo spice by including traditional adobo seasoning ingredients such as turmeric and lemon zest or orange zest
- Replace sea salt with different culinary salts – smoked salts are terrific with these spices
- For a mild taco seasoning, cut back on the amount of chili or chipotle powder
- To make it spicier, add a bit of cayenne or other dried chili peppers
Depending on your tastes, you will need about 2 tablespoons per pound of meat or veggies. If you like your taco meat spicer (like me), 3 tablespoons are great.
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 (ie. leftover chicken or pre-cooked shrimp), sprinkle the spice mix over the meat or fish while it’s warming.
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.
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 recipes you might like
Low-FODMAP Taco Seasoning
- 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)
- 1 pinch ground clove (optional - add to taste)
There are two ways to put the seasoning together: Mix in a bowl
- Simply mix all of the ingredients together in a small bowl.
Or, grind finer
- Grind all of the ingredients together in a mortar and pestle. This will release more of the aromatics and will crush the oregano and chives into smaller pieces.
Try these additional variations:
- Add a teaspoon of your favorite sweetener, such as Stevia
- Add some thyme, cilantro, parsley or allspice
- Make your own version of adobo spice by adding turmeric and lemon zest or orange zest
- Replace sea salt with different culinary salts or smoked salts
- To make it spicier, add a bit of cayenne, or other dried chili peppers
*Net carbs = carbohydrates - fiber
Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.