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Low FODMAP Cajun Seasoning (Paleo, Whole30)

  • Author: Gail
  • Total Time: 5 minutes
  • Yield: 12 servings 1x


Easily add delectable Cajun flavors to meat, seafood, pasta, and other dishes with this homemade low FODMAP Cajun Seasoning! Sometimes also referred to as Creole seasoning mix, this Cajun-inspired spice blend only takes 5 minutes to throw together and is naturally Paleo and Whole30.


  • 2 tablespoons sweet paprika (regular paprika)
  • 1 tablespoon smoked paprika
  • 1 tablespoon dried chives*
  • 1 tablespoon dried oregano
  • 1 tablespoon salt
  • 2 teaspoons dried thyme
  • 1 teaspoon whole black peppercorns, freshly ground, or 1 teaspoon ground black pepper*
  • 1 teaspoon ground white pepper
  • 1 teaspoon ground cayenne pepper
  • 1 teaspoon red pepper flakes**


  1. {Optional but Highly-Recommended Step} Add dried chives, whole black peppercorns, and red pepper flakes to an electric spice grinder and grind 30-45 seconds until evenly ground into powder. Pour ground herbs into a small bowl.
  2. Add all the listed herbs and spices to small bowl and whisk to combine. Add to your favorite Cajun and Creole dishes, like my Low FODMAP Instant Pot Jambalaya, Low FODMAP Instant Pot Gumbo, and my Low FODMAP Air Fryer Cajun-Spiced Rotisserie Chicken. Store in an air-tight container. Makes about 1/2 cup.


*If you’re using this Cajun seasoning as a spice rub, I highly recommend grinding the dried chives and red pepper flakes into a powder with an electric spice grinder before mixing them with the other spices. Even if you’re not using them as a rub, this helps the chives and pepper flakes get more evenly distributed throughout the dish. As dried chives are very lightweight and do not grind well independently, I highly recommend grinding them together with whole peppercorns and the red pepper flakes. Please see my post above for additional details.

**Please note: Although red pepper flakes are low in FODMAPs, some people respond poorly to them for reasons having nothing to do with FODMAPs. Pay attention to how your body reacts to spicy food and consult your doctor or dietitian before adding red pepper flakes to this recipe if you have concerns about how your body might react.

Get in the Cajun cooking mood by listening to my fun Cajun Cooking Spotify Playlist while you cook!

  • Prep Time: 5 minutes
  • Category: Condiments & Seasoning Mixes
  • Method: By-hand
  • Cuisine: Cajun / Creole

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