Add classic Greek flavors to meats, veggies, and more with this simple homemade low FODMAP Greek Seasoning! Taking only 5-minutes to throw together, this Greek-inspired seasoning blend can be used as a spice rub or in a marinade for Mediterranean dishes, like the marinade for my Low FODMAP Greek Chicken Souvlaki. In addition to being low FODMAP, this Greek seasoning is also naturally Paleo, Whole30, low carb, Keto, and gluten-free.
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Is store-bought Greek seasoning low FODMAP?
The store-bought Greek seasoning blends I've come across typically contain garlic and/or onion powder, which are high in FODMAPs. My late dad used to use a store-bought Greek marinade mix on grilled meats, and garlic was one of the first ingredients listed on the label.
To bring out Greek garlicy flavors without actual garlic, I use dried chives in my recipe and then pair it with garlic-infused olive oil in the preparation. My version of Greek seasoning not only contains only low FODMAP ingredients, it ensures no harmful preservatives have been added, which is common among store-bought seasoning mixes and marinades.
Necessary Equipment
The equipment I use to make this homemade low FODMAP Greek seasoning includes:
- Electric spice grinder - optional but highly recommended. I bought a cheap one awhile ago and use it so frequently with several of the low FODMAP seasoning mix recipes on this blog.
- Small bowl or glass jar with lid
- Whisk
- Measuring spoons
Ingredients
The ingredients I use in my homemade low FODMAP Greek seasoning recipe include:
- Dried oregano leaves
- Dried thyme leaves
- Sea salt
- Dried chives
- Whole black peppercorns (if grinding - see instructions below) or ground black pepper
- Dried rosemary leaves, crushed or ground
- Red pepper flakes, optional - omit if you have problems with spicy ingredients
Methods
Method #1: Electric Spice Grinder
I highly recommend using an electric spice grinder to make this seasoning blend, especially if using it as a rub or in a marinade. The larger herbs and spices - dried chives, dried rosemary, and red pepper flakes - adhere so much better to meats when they are ground into powder. When grinding the seasoning mix, I also grind whole peppercorns instead of ground pepper as the peppercorns help weigh down the dried chives when grinding. See my Low FODMAP Cajun Seasoning post for more information on this process.
To give the spice mix some texture, I leave the oregano, thyme, and salt whole and grind the dried chives, peppercorns, dried rosemary, and red pepper flakes into powder.
Then, I pour the ground spices into a small bowl, add the oregano, thyme, and sea salt, and whisk to combine:
If you want to just grind all the ingredients together, that's fine too. It's my personal preference to leave some of the herbs whole to give the rub some textural dimension.
Method #2: Leave spices whole
If you don't have an electric spice grinder or just prefer not to use one, simply add all the herbs and spices to a small bowl, using ground black pepper instead of peppercorns and crushing the dried rosemary with a knife, and whisk to combine. It may not stick as well to other foods but will still be delicious!
What can I use this low FODMAP Greek Seasoning for?
- Spice rub for chicken, pork, or fish
- Marinade for roasted veggies and Mediterranean dishes, like my Low FODMAP Greek Chicken Souvlaki
- In pastas
- In salad dressings
- and more!
Low FODMAP Greek Seasoning
Ingredients
- 2 tablespoons dried oregano leaves
- 2 tablespoons dried thyme leaves
- 1 tablespoon sea salt
- 1 tablespoon dried chives
- 1 teaspoon whole black peppercorns, if grinding – see notes or ground black pepper
- 1 teaspoon dried rosemary leaves, crushed or ground
- 1 teaspoon red pepper flakes, optional*
Instructions
{Option 1 – Using an Electric Spice Grinder - Highly Recommended}*
- Add dried chives, whole black peppercorns, and dried rosemary leaves, and red pepper flakes (if using them) to an electric spice grinder and grind 30-45 seconds until evenly ground into powder.
- Pour ground herbs into a small bowl or glass jar. Add oregano, thyme, and sea salt to the ground herbs and whisk or cover and shake to combine. Or, you can add all the spices to a spice grinder and grind them all into powder.
- Use as a seasoning rub or marinade for veggies or meats, like my Low FODMAP Chicken Souvlaki. Store in an airtight container, like a glass jar.
{Option 2 - No Spice Grinder}
- Add oregano, thyme, sea salt, dried chives, ground black pepper, crushed rosemary, and red pepper flakes (if using them) to small bowl or glass jar and whisk or cover and shake to combine.
- Use as a seasoning rub or marinade for veggies or meats, like Low FODMAP Chicken Souvlaki. Store in an airtight container, like a glass jar.
Equipment
Notes
- Using an electric spice grinder: I highly recommend grinding the dried chives, rosemary, and red pepper flakes into a powder using a spice grinder before mixing them with the other spices as they adhere way better to meat and veggies that way. As dried chives are super lightweight and don’t grind easily, I grind them together with whole peppercorns. See my low FODMAP Cajun seasoning post for more info on this process.
- Red pepper flakes: Although red pepper flakes are low FODMAP in small quantities, they contain capsaicin, which can still trigger symptoms in some people with IBS.
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