This low FODMAP taco seasoning has been on my spice shelf for years, long before low FODMAP was even part of my vocabulary. When I had to change things up, I just pulled out my original recipe and tweaked it. No garlic, no onion, no weird ingredients I can't pronounce, and nobody in my house has ever noticed the difference.
Taco night is serious business in Minnesota, folks. We're talking a full spread, crunchy shells, soft tortillas, all the toppings, the works. And when you're managing a low FODMAP diet, the last thing you want is the seasoning to be the thing that sidelines you.
One tablespoon per pound of meat, half a cup of water, simmer until it's absorbed, and you are done. Make a double batch and keep it in a jar on your spice shelf so future-you isn't measuring eight different spices on a Wednesday night.
Once you've got the seasoning sorted, the rest of taco night comes together fast. My Low FODMAP beef tacos are the obvious next step, and if you're feeding a crew with mixed needs at the table, Low FODMAP taco soup is one of those meals where everyone builds their own bowl and nobody feels like they got the sad version.
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Reader Love
"Quite delicious! Another keeper of a recipe, for sure!!"
- Barb
⭐⭐⭐⭐⭐
Why You'll Love This Recipe
- Ready in 8 minutes with no cooking required
- Uses simple pantry spices you probably already have
- No garlic powder or onion powder - ever
- Gluten free, dairy free, and low FODMAP
- More flavorful than the packet version
- Make a big batch and keep it on hand all month
What You'll Need
- Ancho Chili Pepper Powder - This is the star of the blend. Ancho chili powder has a deep, earthy flavor with a hint of warmth. It is also low FODMAP, which is not true of all chili powders. Always check the label on any pre-made chili powder because many contain garlic powder hiding right in the mix.
- Ground Cumin - Warm and earthy. This is what gives taco seasoning that signature Mexican-inspired flavor. Non-negotiable.
- Paprika - Adds color and a mild sweetness. A great complement to the deeper flavors in the blend.
- Dried Chipotle Powder - Smoky and just a little bit spicy. This is what makes the blend feel like more than just "plain taco spice."
- Freeze Dried Chives - This is the low FODMAP swap for onion. Chives are low FODMAP and add a subtle onion-like flavor that rounds out the blend without any gut trouble.
- Dried Oregano - Adds a herby depth that balances the spices.
- Red Pepper Flakes - Brings a small amount of heat. If you are sensitive to spice, you can reduce this or skip it entirely.
- Kosher Salt + Black Pepper - Pulls everything together.
Scroll to the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
This one is so simple it almost does not need instructions. But here we are!
Step 1: Measure each spice and add it to a small bowl or directly into an airtight container or spice jar.
A small funnel is incredibly helpful here. It keeps the spices from going everywhere and saves you from cleaning up a paprika situation on your counter.
Step 2: Stir or shake until everything is fully combined.
Step 3: Store in a cool, dry place. Label the jar with the date so you know when you made it.
That is it. Truly. Eight minutes and you have a jar of taco seasoning that is ready for the whole month.
How To Use Low FODMAP Taco Seasoning
This blend is so flexible. Here is how I use it most often:
Taco Ground Beef: Use 1 tablespoon of seasoning and ½ cup of water per one pound of ground beef. Simmer until the water is absorbed and the meat is well coated. Add a little more if you want bolder flavor.
Chicken: Rub it directly on chicken breasts or thighs before baking or grilling. It clings to the meat beautifully and gives you that taco-shop flavor without any work.
Quesadillas and Burrito Bowls: Sprinkle into the filling while cooking. It adds so much flavor with almost no effort. My low FODMAP chicken quesadilla uses this exact seasoning, and it is a weeknight favorite at my house.
Roasted Vegetables: Toss with oil and this seasoning before roasting. It is a great way to make a simple veggie side feel like part of the meal.
Burgers: Mix it into ground beef or ground turkey before forming patties for a taco-inspired burger. We do it for my quesadilla burgers too - same bold flavor, same easy technique.
Looking for even more ways to put this to work? Browse all the low FODMAP dinner recipes and you will find plenty of places it fits right in.
Tips and Tricks
Ancho chili powder matters. Do not swap in a generic chili powder without checking the ingredients. Most store-bought blends contain garlic powder, which is a high FODMAP ingredient. Look for pure ancho chili powder with no added ingredients.
Taste your seasoning before you commit. Dip a chip or a small piece of cooked meat and see how it lands. You can always adjust the salt or heat level before seasoning a whole pound of beef.
Make a double or triple batch. More seasoning in the jar means less work every week. Keep it on the shelf and grab it whenever you need it.
Label everything. Write the date on the jar. Spices do not last forever, and you will absolutely forget when you made it. Ask me how I know.
Adjust the heat. The red pepper flakes bring mild warmth - Minnesota spicy, which means not really spicy at all, but with great flavor. If spice is a trigger for your IBS, reduce it or leave it out entirely.
Ingredient Swaps
- No freeze dried chives? Look for them on Amazon or in the spice section at your grocery store. They are worth hunting down because they add that mild onion flavor without the FODMAP hit.
- No ancho chili powder? Use pure ground guajillo chili or pure chipotle powder as your base, but avoid any blended chili powder with garlic or onion listed in the ingredients.
- Want less heat? Cut the red pepper flakes in half or leave them out entirely.
- Need more smokiness? Add an extra pinch of smoked paprika or increase the chipotle powder slightly.
Where To Buy Low FODMAP Taco Seasoning
Life gets busy. Sometimes you just need a jar you can grab and go. Here are a few certified low FODMAP options with affiliate links worth keeping on hand:
- Smoke and Sanity Taco Seasoning - Certified low FODMAP and one of the most widely recommended brands in the community. No garlic, no onion, and it actually tastes like real taco seasoning. Find it on Amazon.
- FODY Foods Taco Seasoning - Another certified low FODMAP option that is easy to find online. Clean ingredients and a solid flavor.
- Gourmend Low FODMAP Taco Seasoning- A newer option worth trying if you want variety. Also certified and gut-friendly.
A few things to keep in mind when shopping for any low FODMAP taco seasoning: look for the Monash University or FODMAP Friendly certification on the label. If a brand is not certified, flip it over and check for garlic powder, wheat, onion powder, or onion salt in the ingredients. Those are the ones to avoid.
Storing
Store: Keep your homemade taco seasoning in an airtight container in a cool, dry place. A spice jar, a small mason jar, or any small container with a lid works great.
Shelf Life: Best used within 6 months for the strongest flavor. After that, the seasoning is still safe to use but the spices will have lost some of their punch.
Skip the fridge and freezer. Moisture is the enemy of a dry spice blend. The pantry is the right home for this one.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Ancho Chili Pepper Powder - Safe at 1 teaspoon or 2 grams per meal. Always check for added garlic or onion in pre-blended chili powders.
- Ground Cumin - Safe at 1 teaspoon or 2 grams per meal.
- Kosher Salt - No FODMAPs.
- Ground Black Pepper - Safe at 1 teaspoon or 2 grams per meal.
- Paprika - Safe at 1 teaspoon or 2 grams per meal.
- Dried Oregano - Safe at 1 teaspoon or 3 grams per meal.
- Red Pepper Flakes - Safe at 1 teaspoon or 2 grams per meal. Note: spicy foods can be a trigger for some people with IBS, so adjust based on your own tolerance.
- Dried Chipotle Powder - Safe at 1 teaspoon per meal. Check for additives.
- Freeze Dried Chives - Safe at 1 tablespoon or 3 grams per meal. A low FODMAP-approved way to add mild onion flavor.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Store-bought taco seasoning is usually not low FODMAP. Most packets contain garlic powder and onion powder, both of which are high FODMAP ingredients. This homemade blend is made without either of those, so it is gut-friendly from the start.
This homemade version is naturally gluten free. Pre-packaged taco seasoning may contain anti-caking agents or other additives that include gluten, so always check labels if you are buying from the store.
Use 1 tablespoon of this seasoning blend plus ½ cup of water per one pound of ground beef or ground turkey. Simmer until the water is absorbed.
Absolutely. It works great as a dry rub on chicken or pork before baking, grilling, or cooking on the Blackstone. Rub it directly on the meat and let it sit for at least 30 minutes if you have the time.
Stored in an airtight container in a cool, dry place, it will last up to 6 months. The flavor is strongest in the first few months.
Yes, and you should. Same amount of measuring, twice the payoff. Make a big jar and keep it on the shelf.
More Loveable Seasoning Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Taco Seasoning
Equipment
- Small Funnel
- Spice Jar
Ingredients
- 1 tablespoon ancho chili pepper powder (Note 1)
- 1 ½ teaspoons ground cumin
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- ½ teaspoon paprika
- ¼ teaspoon dried oregano
- ⅛ teaspoon red pepper flakes
- ½ teaspoon dried chipotle powder
- ½ teaspoon freeze dried chives
Instructions
- Measure and stir the spices in an airtight container. Using a funnel for a less messy option.
- Store in an airtight container in a cool, dry place.
Venessa Mandelkow says
This spice mix is always in our cupboard! We love it.
Barb E says
Loved this taco seasoning! I used it to bake some chicken breast. I added a little garlic-infused olive oil and a squeeze of lime juice and spread it over the chicken before cooking it. So kinda like how your make your Mexican chicken recipe but we really liked the smoky flavor of the chipotle powder in this seasoning.
I diced the cooked chicken and made some quesadillas, adding some corn, bell peppers, and extra sharp aged cheese. Quite delicious! Another keeper of a recipe, for sure!!
Venessa Mandelkow says
Hi Barb! I knew you would love this taco seasoning! Did you buy a cute spice jar to store it in? 🙂 I love that you made quesadillas with it too. It is so versatile, this taco seasoning works for chicken or ground beef! Thanks so MUCH for taking the time to leave a comment and let me know what you thought of this recipe. -XO Venessa