White bowl filled with low fodmap taco seasoning

Low Fodmap Taco Seasoning

A kitchen staple, this Low FODMAP Taco Seasoning is gluten-free, garlic free and onion free, but full of flavor!!

Overhead shot of small square bowl filled with low FODMAP taco seasoning

Add Mexican-inspired flavor to many dishes (tacos, migas, carnitas, etc.) with this Low FODMAP Taco Seasoning. Many store-bought varieties contain FODMAPs in the form of garlic and/or onion powder, so this is an easy way to get a similar flavor without triggering symptoms!

A dish of low FODMAP taco seasoning

Tips for Use:

Although it’s really a personal preference, I like to add about 1 1/2 tablespoons of taco seasoning and 1-2 tablespoons of water per pound of ground meat. I tend to add closer to two tablespoons of water when making leaner ground beef or ground turkey tacos.

This recipe makes enough taco seasoning for several rounds of taco, but since “Taco Night” is a near-weekly occurrence in our house, I will often double or triple this recipe to make a large batch on hand.

IBS and Peppers:

Peppers, both sweet and hot chili, are considered low FODMAP. However, peppers contain a naturally-occurring compound called capsaicin. Capsaicin gives peppers their spicy flavor but unfortunately may trigger symptoms like heartburn and abdominal discomfort in some with IBS.

If you experience IBS symptoms after eating something that is low FODMAP but contains peppers, consider limiting pepper intake.

Small white square bowl filled with low FODMAP taco seasoning

Low FODMAP Serving Suggestions

My favorite way to enjoy my low FODMAP taco seasoning is by mixing it with cooked ground turkey using the ratio described above in the “Tips for Use” section. I’ll typically serve this mixture in corn tortillas topped with shredded lettuce, diced tomato, sliced black olives, and chives.

If I’m feeling a little crazy (and have it already made 🙂 ), my husband and I will also top our tacos with a little low FODMAP salsa. If you tolerate dairy, feel free to also sprinkle on a little shredded cheddar.

To switch things up, we also enjoy making burrito bowls (taco turkey mix served over rice with the same taco toppings) or taco salads (taco turkey mix served with romaine).

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Small white square bowl filled with low FODMAP taco seasoning

Low Fodmap Taco Seasoning

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 mins
  • Cook Time: 0 mins
  • Total Time: 5 mins
  • Yield: about 1/4 cup
  • Category: Flavor
  • Cuisine: Latin American

Description

A kitchen staple, this Low FODMAP Taco Seasoning is gluten-free, garlic free and onion free, but full of flavor!!


Ingredients

  • 2 Tbsp. ancho chili powder
  • 2 tsp. ground cumin
  • 2 tsp. paprika
  • 1 tsp. oregano
  • 1 tsp. salt
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. chipotle pepper, optional

Instructions

  1. Mix together all ingredients until well incorporated.
  2. Store in an airtight container until ready to use.

Notes

Recommended Ratio: 1 1/2 Tbsp. taco seasoning and 1-2 Tbsp. water per pound of ground meat

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I love olives, bacon and puppies (in no particular order) and hate feeling like crap because of certain foods. By day, I help people as a supermarket dietitian. By night, I create easy and fun, low fodmap recipes for you (and me)! :)

8 Comments

  1. This combination is delicious (and my whole family agrees)! I’m so excited to be able to have tacos again. Thanks for sharing.

  2. THANK YOU! My teenage son was just diagnosed with an ulcer and not allowed to have garlic or onion but loves tacos. This will make life so much easier when it comes to seasoning his favorite foods until he heals

    1. Hi Shawna! Great question. The amount added is kind of a personal preference, but I like to add about 1 1/2 TBSP per pound of meat and 1-2 TBSP of water depending on the leanness of the meat I’m using. If the meat is really lean, I’ll add more water. Hope that helps!

  3. Our tacos came out perfectly! Thank you for your advice on the ratio of taco seasoning per pound of meat.
    Sincerely,
    Shawna

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