One of the things I like the most about tacos is their intense punch of flavour. Even without fancy sauces or ingredients, a taco seasoning mix is enough to add tons of flavour to the simplest taco. But did you know that a taco seasoning mix can be used to add flavour to loads of other recipes too? It’s kind of like an all-purpose seasoning mix… well at least this Low FODMAP Taco Seasoning Mix is.

Low FODMAP Taco Seasoning Mix {gluten-free} | A Less Irritable Life


Let’s talk FODMAPs

If you’re on a low FODMAP diet, or at least need to avoid things like onion and garlic, which I’ll assume is the case since you’re reading this, then you probably already know that a regular off-the-shelf taco mix isn’t going to cut it for you. But that’s okay, because this special blend is free from garlic and onion. That doesn’t mean it lacks those flavours though because it does contain dried chives, which give it a nice oniony flavour. And if you want a garlic flavour in your dish, you can add a dash of garlic-infused olive oil while cooking.


Adjusting this recipe for spiciness

One of the great things about this recipe is how easy it is to change it to suit different tastes, in particular spiciness. It can be made to be mild, medium or hot as follows:

  • Mild, with no chill at all: make as is using crushed red pepper flakes as the base. This is a great option for anyone whose gut is irritated by chilli (capsaicin), who gets reflux from chilli, or who doesn’t like spicy foods (including kids).
  • Medium, with a slight kick: replace some (or all) of the crushed red pepper flakes with chilli flakes.
  • Hot, with a real kick: replace all of the crushed red pepper flakes with chilli flakes AND replace 1-2 tsp of the sweet paprika with hot paprika.

Note: Everyone’s tastes are different, so I’d suggest being cautious about substitutions to begin with, unless you know that you love (and tolerate) chilli. Remember that you can always add more spiciness later by adding a sprinkle of hot paprika or cayenne pepper to your final dish, but you can’t remove the spiciness if it’s in there from the start.

Low FODMAP Taco Seasoning Mix {gluten-free} | A Less Irritable Life


Some of the ways you can use this taco seasoning mix

Tacos (of course): here’s a recipe for Low FODMAP Tacos, complete with links to a deliciously fresh low FODMAP salsa.

Seasoning meat, chicken and fish: This is where that all-purpose seasoning approach comes in. Sprinkle a teaspoon or two over each serving of meat, chicken or fish, rub it in slightly, then cook as normal. I’ve used it with pan-fried beef, chicken and salmon and have loved the flavour on all of them. I think it would work for roasting too, although I haven’t tried it.

Flavour a tomato-based sauce: Since all of the herbs and spices in this mix are regularly used in casseroles, it was a no-brainer to try mixing this into a simple tomato sauce. Tip one can of diced tomatoes in a pan, add 2 tsp of taco seasoning mix and cook for a few minutes until reduced slightly. This is lovely served with meat or eggs.

Flavour meatballs and burgers: Flavour the mince with 2-3 tsp of seasoning mix, then shape into meatballs or burgers. Cook as per normal.

How about trying these Low FODMAP Cevapi with Tomato Sauce, which uses this taco seasoning mix in the cevapi (skinless sausages) and the tomato sauce.

With all this versatility, you’d better get onto making a batch of this low FODMAP taco seasoning mix today. And if you find a new way to use it, make sure to let us know in the comments.


Low FODMAP Taco Seasoning Mix {gluten-free} | A Less Irritable Life

Low FODMAP Taco Seasoning Mix

  • Author: Glenda Bishop
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 8 tbsp (160 ml), enough for 4 batches of tacos using 500g of meat


There’s no need to go without flavour anymore with this low FODMAP taco seasoning mix, which doubles as an all-purpose seasoning for loads of recipes.


  • 1 tbsp (20ml) crushed red pepper flakes (or use chilli flakes if you want spiciness)
  • 2 tsp (10ml) dried oregano
  • 1 and 1/2 tbsp (30ml) ground cumin
  • 2 tbsp (40ml) dried chives
  • 1 and 1/2 tbsp (30ml) sweet paprika
  • 2 tsp (10ml) smoked paprika
  • 2 tsp (10ml) salt
  • 1 tsp (5ml) ground black pepper
  • 1 tbsp (20ml) arrowroot (tapioca starch)


To make:

  1. Add all ingredients to a bowl and mix well.
  2. Transfer to an air-tight glass jar or plastic container and store in a dry place.

To use:

  • To make taco mince: to every 500g of mince, add 2 tbsp (40ml) of seasoning mix. For a more complete taco mince, see this recipe for Low FODMAP Tacos.
  • To season meat, chicken or fish: sprinkle the piece of meat, chicken or fish with 1-2 tsp of seasoning mix before cooking.
  • To flavour a sauce (e.g. a simple tomato sauce): add about 2 tsp (or more) of seasoning mix to the sauce while it’s cooking.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • To adjust the spiciness of the mix, see the notes in the article above.

Low FODMAP Portion

  • Serving Size: 1-2 tsp

Discover more delicious low FODMAP recipes that will keep your tummy happy and make your taste buds smile


Pin It on Pinterest

Share This