Tacos are a quick and easy meal, a favorite in many homes. However, if you are following a low FODMAP diet, modifications need to be made to your usual recipe. This includes the use of low FODMAP taco seasoning. There are a few commercially available products, or you can easily make your own.
Here is a simple low FODMAP taco seasoning recipe. It is a great substitute for taco seasoning packets you would buy at the store. The recipe produces enough for two pounds of taco meat, so you can use half now and keep some for next time.
If you use taco seasoning often, double the recipe and place in an airtight container. Store in a cool dark place for up to 6 months.
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Problems With Standard Taco Seasoning
Most traditional taco seasoning packets are going to be high in FODMAPs. Onion and garlic, which are high in fructans, are usually key ingredients in taco seasoning. Some products also contain wheat. And in my research for this article, I even found a brand that uses ground dates (high in fructans) in their taco seasoning! Who knew?
Additionally, some of the ingredients listed can be very vague, like “spice” or “natural flavor”. This makes it difficult to determine the FODMAP content of the product.
Plus, when you make your own, you are in control of the flavor, including how hot the seasoning is!
Low FODMAP Options for Purchase
There are a few brands out there making low FODMAP taco seasoning which may be a convenient way to go. The brands below are certified either through Monash Univeristy or FODMAP Friendly.
FODY Taco Seasoning (taco sauce also available)
Casa de Sante Organic Taco Seasoning (also salt free)
DIY Low FODMAP Taco Seasoning
If you are the DIY type and would like to make your own substitute for taco seasoning, follow the recipe below. Feel free to make some adjustments to ingredient amounts to suit your tastes.
If you like the saucy texture of commercial taco seasonings (the kind where you add water), take a peek at the note on corn starch and water.
Ancho pepper is a dried version of a poblano pepper. When you look up ancho pepper in Monash University’s database, you may notice that it is red, indicating this is a high FODMAP item.
So why on earth would I include a high FODMAP ingredient in a low FODMAP recipe?
If you look at the serving size that was tested for ancho pepper it lists 1 chili, or 17 grams. This recipe calls for 1 tablespoon of ground ancho pepper. I weighed this out on my scale and found 1 tablespoon to equal 7 grams… less than half the high FODMAP serve.
And that’s if you eat the whole darn batch of taco seasoning. This recipe makes enough seasoning for TWO pounds of hamburger. And my friends, I hope you are not eating two pounds of taco meat in one sitting!
The FODMAP of concern in ancho peppers is fructose. So, if you have completed your re-introduction and tolerated fructose you are good to go. If you did not tolerate fructose, you are still likely good to go because the amount of ancho pepper you will consume (unless you are eating like a dozen meat-loaded tacos) is pretty small.
Furthermore, both Monash University and FODMAP Friendly have certified products as low FODMAP that do contain ancho pepper, which would suggest that a small amount of this ingredient is indeed low FODMAP. However, if you are really worried, you could skip the ancho pepper and double the paprika.
Paprika (I used smoked paprika)
Paprika is a mild pepper that provides a lot of flavor and color to your taco seasoning. It is considered a low FODMAP ingredient. Even if you skip the ancho pepper and double up on the paprika you probably will not run into any trouble here.
There is some capsaicin in paprika – the component in hot peppers that can trigger symptoms for some people. The hotter the pepper the more capscaisin and the more potential for trouble. The Scoville Scale is often used to rate the heat of a pepper. As a mild pepper, the amount of capscaisin in paprika is pretty low.
In my opinion, you can’t have taco seasoning without some cumin! And luckily, cumin is another low FODMAP spice so go ahead and bump up the flavor with this ingredient.
Oregano is another low FODMAP seasoning. The Monash University team found that large servings do contain moderate amounts of sorbitol but we are talking a pretty huge amount of oregano – 85 grams, or over 9 tablespoons, of dried oregano! We are using 1 teaspoon here, so you’re good!
Miss that onion flavor? This should help. Dried chives were not found to have any FODMAPs. We only use a teaspoon in this recipe, but you certainly could add more.
Gourment Foods has a garlic chive product that would be great here.
Salt does not contain FODMAPs but as always, it’s best to use in moderation.
Black pepper also does not contain FODMAPs. Follow the recipe or adjust to your taste.
Corn Starch (optional)
Corn starch is a low FODMAP ingredient that can be used as a thickening agent. I do not recommend adding the corn starch directly to your low FODMAP taco seasoning. Rather, if you choose to use it, I recommend mixing 2 tablespoons of corn starch + ¼ cup of cold water. Then stir the mixture into the warm taco meat to give it moist and saucy consistency.
You can skip this step if you are ok with a drier taco meat.
Toppings for your Low FODMAP Tacos
Happily, there are many low FODMAP taco topping options! However, make sure to skip the onions. And use taco shells or tortillas made from corn, not flour.
Consider the following:
- Green bell peppers (up to ½ cup)
- Red bell peppers
- Green onions (green tops only)
- Pickled jalapenos
- Avocado (limit to 1/8 of an avocado)
- Corn (limit to around 1/3 cup)
- Shredded cheddar (about 1 ½ ounces)
- Sour cream (2 tablespoons)
- Low FODMAP Salsa
What About Beans?
If you like beans on your tacos I don’t have great news. But maybe kind of ok news… Beans are high FODMAP foods. However, canned beans are generally lower in FODMAPs than beans that are boiled from dried. Although portion sizes still need to be pretty small.
Canned black beans are ok in a ¼ cup portion. Refried beans are ok in serving of only about 2 tablespoons. The FODMAPs of concern are galacto-oligosaccharides and fructans.
Other Uses for Your low FODMAP Taco Seasoning
Not into tacos? What’s wrong with you? Just kidding… sort of. There are many other ways you can use this seasoning. Try it as a rub for chicken, steak, pork chops, fish or seafood. Add it to Mexican or Spanish style rice. Use it to season your veggies. Try it in soups or casseroles. Go ahead, get creative!
Comment below to let me know what you think of the recipe and if you found any other uses for this low FODMAP taco seasoning! Enjoy!
Low FODMAP Taco Seasoning
- 1 Tbsp Ancho Pepper
- 1 Tbsp Paprika I use smoked paprika
- 2 tsp Cumin
- 1 tsp Oregano
- 1 tsp Dried Chives
- 1 tsp Salt
- 1/4 tsp Black Pepper
- 2 Tbsp Cornstarch Optional, see note
- Combine all ingredients (except the corn starch) in a small dish.
- Use 2 Tablespoons of the Low FODMAP Taco Seasoning per pound of ground beef (adjust to taste).
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.