Make Taco Tuesdays (or any taco day) a whole lot simpler with this homemade low FODMAP taco seasoning! Easy to whip up in 5 minutes or less, this homemade low FODMAP taco seasoning mix is also naturally low carb, Keto, Paleo and Whole30. However, be sure check the labels of the individual spices you use for sulphites and other non-compliant additives. This seasoning mix can also be used when making fajitas by adding some acidity to whatever you're seasoning, such as lime juice.
Please note: although low in FODMAPs, this recipe contains spicy ingredients, which may trigger symptoms some people with IBS.
Mexican: My Favorite Cuisine
Last week on Instagram, I announced I would be focusing solely on Mexican recipes for the next few weeks. As I explained in my Low FODMAP Instant Pot Carnitas post last week, I am grieving the recent, sudden loss of my dad. So, as The Sound of Music song goes, I'm surrounding myself with my favorite things to cheer myself up, and my favorite cuisine is Mexican. Last week I featured the incredible Low FODMAP Instant Pot Carnitas. Over the next few weeks, I plan to post three different recipes that go together, the first of these being homemade low FODMAP taco seasoning.
Since I started eating low FODMAP, I have come to love making my own premade seasoning mixes. When you make dishes of a certain cuisine regularly, it is so handy to throw in a premade seasoning mix. Doing this helps you avoid measuring out each spice or herb individually. Many store-bought mixes contain high FODMAP ingredients, most commonly onion and garlic powder, and/or harmful preservatives. This is the second homemade seasoning mix recipe I've posted to Good Noms, Honey! My first seasoning mix recipe was Low FODMAP Italian Seasoning, which is great in my Low FODMAP Instant Pot Spaghetti and Meatballs One-Pot Meal recipe, my Low FODMAP Instant Pot Chicken Cacciatore recipe, and other Italian and even non-Italian dishes.
How Do I Use This Low FODMAP Taco Seasoning?
Seasoning Low FODMAP Tacos or Taco Salad
Once I have my low FODMAP taco seasoning mixed together, I add it to 1 pound of ground beef to make tacos or taco salad. After browning the ground beef in a large skillet on the stove, I'll add 2 ½ tablespoons of the seasoning mix to the beef in addition to 1 tablespoon garlic-infused olive oil and ⅓ cup of tap water. Then, I sauté the meat on low heat for 5-10 minutes until the liquid in the pan is mostly gone. The amount of taco seasoning you add may vary depending on your specific taste. Be sure to taste the meat before serving.
Seasoning Low FODMAP Fajitas or Fajita Salad
Did you know that the premade fajita seasoning and taco seasoning mixes you buy at the store have mostly the same ingredients? According to this article on Spiceography.com, the biggest difference between premade taco and fajita seasoning mixes is the level of acidity in the seasoning mix. Commercially produced fajita seasoning mix is typically made more acidic by adding tomato powder or citric acid. As traditional fajitas are made with lime juice, producers of these commercially made fajita mixes attempt to replicate that acidity by making the mix more acidic so that the consumer need not add anything other than the mix to get a more traditional fajita flavor.
Thus, as I demonstrate in my Low FODMAP Grilled Chicken Fajita Salad recipe, this low FODMAP taco seasoning recipe can be used to make delicious low FODMAP fajitas or fajita salad by adding acidity to the meat, such as lime juice, in addition to using the seasoning mix.
Low FODMAP Taco Seasoning: Ingredients
First, as illustrated above, this low FODMAP taco seasoning contains spices commonly used in Mexican cooking: chili powder, oregano, cumin, and cayenne. As onion and garlic powder are also commonly used, I have substituted one of my most favorite low FODMAP ingredients, dried chives, to give some oniony and garlicy flavor. As mentioned earlier, I also add garlic-infused olive oil to my taco and fajita meat in order to have that delicious garlicy flavor come through without the FODMAPs. I've also added paprika to add some more peppery flavors. Lastly, I add sea salt and pepper to enhance these flavors, which saves you from having to add them separately. If you are concerned with sodium, reduce the amount of sea salt per your preferences.
Making Low FODMAP Taco Seasoning
The recipe card below explains this process pretty well, which is really simple. Whisk everything together in a small bowl or jar until combined. Store your low FODMAP taco seasoning in an air tight container, such as a glass jar.
Low FODMAP Taco Seasoning (Naturally Low Carb, Whole30)
- 2 tablespoons chili powder*
- 1 tablespoon dried oregano leaves
- 1 tablespoon dried chives
- 2 teaspoons ground cumin
- 1 teaspoon paprika
- 1 teaspoon cayenne*
- 2 ½ teaspoons sea salt
- ½ teaspoon ground black pepper
- Add all the ingredients to a small bowl or air-tight container (such as a glass jar) and whisk or cover and shake until well combined.
- Add to your favorite Mexican dishes, like my Low FODMAP Taco Salad and my Low FODMAP Grilled Chicken Fajita Salad.
- Chili powder: Although low FODMAP in servings of up to 1 teaspoon or 2 grams, chili powder contains capsaicin, which may trigger adverse symptoms in some individuals with IBS. I use a blend of chili powder that contains low FODMAP ingredients; be sure the chili powder you choose does not contain high FODMAP ingredients, such as garlic and onion powder.
- Cayenne: hasn't been tested for FODMAPs but is generally thought to be low FODMAP in small quantities. Cayenne also contains capsaicin, which may be problematic for some people with IBS.
- For use in tacos: I typically add 2 ½ tablespoons of this low FODMAP taco seasoning, 1 tablespoon garlic-infused olive oil, and ⅓ cup water to 1 pound of cooked ground beef and sauté on low heat on the stove top until the juices are mostly gone from the skillet, about 5 minutes. See my Low FODMAP Taco Salad recipe for further details.
- For use in fajitas: I create a marinade consisting of garlic-infused olive oil, regular extra virgin olive oil, and lime juice and add 3 tablespoons of seasoning to the marinade. See my Low FODMAP Grilled Chicken Fajita Salad recipe for more specific details.
Delicious flavoring for a low FODMAP taco seasoning. Super easy to make. Everyone loved it. Thanks!
I'm so happy you liked it, Becci! Thanks for trying it and taking the time to rate and review!
Is the Chili powder in this recipe like the US mix that has other spices in it or is it just power of a single chili like Adobo?
Great question, Jess! It is the US mix including other spices. The chili powder I use includes chili peppers, oregano, thyme, paprika, and bay leaves. Using one with just powder from chilis won't impact the flavor too drastically in my opinion, especially when combined with the other spices in this seasoning mix.