This 5-minute homemade, naturally low FODMAP poultry seasoning recipe easily makes a delicious low FODMAP seasoning for chicken, turkey (or turkey meatballs), stuffing, gravy, and more! Calling for herbs and spices you probably already have on hand, this Low FODMAP poultry seasoning mix is also naturally low carb, Keto, Paleo, Whole30, and gluten-free.
What is poultry seasoning?
Poultry seasoning is one of many premade spice mixes available for purchase at many grocery stores in North America. It typically contains a mixture of herbs and spices often used to enhance the flavor of chicken and turkey, like sage and thyme.
It's most commonly used to season chicken, turkey, stuffing, and gravy, but can also be used to season vegetables, tofu, and other non-poultry related foods.
Is store-bought poultry seasoning low FODMAP?
Store-bought versions of poultry seasoning are typically low FODMAP, but it's smart to to check the label of the store-bought seasoning for any added high FODMAP ingredients, such as garlic or onion powder. Although it's available at the store, I still prefer to make my own poultry seasoning as only takes 5 minutes and contains herbs and spices I typically already have in my spice rack.
Other Low FODMAP Seasoning Mixes
If you're familiar with my recipes, then you know that I love making my own low FODMAP seasoning mixes, like my homemade low FODMAP Taco Seasoning for tacos and fajitas; Low FODMAP Cajun Seasoning for jambalaya and gumbo; my low FODMAP Italian Seasoning for Italian and other recipes; my naturally Low FODMAP pumpkin pie spice for various low FODMAP Thanksgiving recipes; and more. Find all of my low FODMAP seasoning mix recipes in the recipe index category Condiments and Seasoning Mixes.
The great thing about low FODMAP seasoning mixes is that they can be used in a variety of recipes, not only the obvious ones they're intended for.
The equipment I use to make this low FODMAP poultry seasoning includes:
- Electric spice grinder (optional) - I use my electric spice grinder all the time to make seasoning rubs as well as dried chive powder, which I talk about in detail in my Low FODMAP Cajun Seasoning post.
- Mortar and pestle (optional) - While it takes more time and elbow grease, a mortar and pestle but can be used instead of an electric spice grinder to grind the spices into powder. I have one (obviously, it's in the pictures), but I use it more for photography than cooking purposes.
- Small bowl (if not using an electric spice grinder or mortar and pestle)
- Whisk (if not using a spice grinder)
- Air tight container, such as a glass jar
Low FODMAP Poultry Seasoning: Ingredients
The ingredients I use to make this low FODMAP poultry seasoning include:
- Sage leaves
- Thyme leaves
- Marjoram leaves
- Rosemary leaves
- Ground black pepper or whole black peppercorns (if grinding)
- Ground nutmeg
Alternatively, you can use ground versions of most of these herbs in the same quantities if you have them on-hand or care to purchase them. As I keep these particular versions of the herbs on-hand already, I simply use these and grind them down with an electric spice grinder.
Low FODMAP Poultry Seasoning: Methods
You can use a few different methods to make this low FODMAP poultry seasoning mix, and each has its own advantages and disadvantages.
Method #1: Electric spice grinder
My preferred method is using an electric spice grinder, and this recipe is written using mostly whole herbs and spices to reflect that.
- Advantage: Quick and effortless, and the poultry seasoning powder easily adheres to poultry.
- Disadvantage: You have to have an electric spice grinder.
Method #2: Mortar and pestle
Another method you could use is to grind the herbs with a mortar and pestle. This takes a lot more physical effort will eventually result in ground herbs and spices. Jamie Oliver has a great video on how to properly use a mortar and pestle.
- Advantage: The resulting poultry seasoning powder easily adheres to poultry.
- Disadvantage: It's physically demanding and more time consuming, and you have to have a mortar and pestle.
Method #3: Leave the herbs and spices whole
If you don't have and don't care to get an electric spice grinder or a mortar and pestle, you can leave the spices whole (except for the peppercorns - in which case, you'd use ground black pepper, unlike what the picture above shows) and simply whisk them together in a small bowl.
- Advantage: the simplest method that doesn't require any special equipment.
- Disadvantage: the spices will not adhere as well to poultry.
Alternatively, although my recipe calls for the leaves of most of the herbs, you may already have ground versions of sage, thyme, marjoram and/or rosemary, and can use those instead of leaving them whole or grinding them yourself.
What can I use this Low FODMAP Poultry Seasoning for?
A super versatile spice blend, this low FODMAP poultry seasoning can be used to season:
- Turkey (try it in my Low FODMAP Instant Pot Turkey Meatballs with Mashed Potatoes and Gravy)
- Stuffing / dressing (like my Low FODMAP Sourdough Stuffing)
- Roasted veggies
- and more! Be creative!
Low FODMAP Poultry Seasoning
- electric spice grinder optional but recommended
- 1 tablespoon dried sage leaves
- 2 teaspoons dried thyme leaves
- 1 teaspoon dried marjoram leaves
- 1 teaspoon dried rosemary leaves
- 1 teaspoon ground black pepper, or 1 teaspoon black peppercorns (if grinding)*
- ½ teaspoon ground nutmeg
- If grinding into powder (recommended): add sage, thyme, marjoram, rosemary, whole black peppercorns or ground pepper and nutmeg to an electric spice grinder and grind in 30 second increments until evenly ground into powder, shaking the spice grinder occasionally to loosen the spices from the roof and sides. Or, use a mortar and pestle to grind herbs into a powder and whisk to evenly combine.
- If leaving herbs whole: add sage, thyme, marjoram, rosemary, ground black pepper and nutmeg to a small bowl and whisk together until combined.
- Season: Use to season chicken, turkey (or turkey meatballs), stuffing, gravy, roasted vegetables, and more.
- Store: Store in an air-tight container, such as a glass jar.
- Leaving herbs whole versus grinding – for this spice blend, I find grinding the herbs preferable as the seasoning sticks to chicken and turkey a lot easier when ground. Store-bought versions of poultry seasoning are also typically ground. If you do not have an electric spice grinder or a mortar and pestle, leaving the herbs whole is an option and will still create a delicious poultry seasoning blend. Alternatively, if you have or want to purchase ground versions of the herbs, using those is also an option. I don't typically have them on hand, so this recipe is written to reflect that.
- Black peppercorns: if grinding, I usually use whole peppercorns as I always have them on hand, and they create a more potent peppery flavor than pre-ground black pepper.
- How much to use: this recipe makes a small, 3 tablespoon batch, so if you plan on using it in more than one recipe in the near future, I suggest doubling or tripling the recipe using the tools in the recipe card. Here are some examples of how I use this poultry seasoning:
- To season a 3-4 pound whole chicken: I use 2 tablespoons of this low FODMAP poultry seasoning + 1 teaspoon of salt + 2 tablespoons of garlic-infused olive oil. This combination can be used in lieu of the low FODMAP Cajun Seasoning in my Low FODMAP Air Fryer Cajun-Spiced Rotisserie Chicken recipe.
- To season stuffing: I would use 2 tablespoons of this low FODMAP poultry seasoning to season my Low FODMAP Sourdough Stuffing recipe in lieu of using the dried thyme, sage, rosemary, and black pepper listed in that recipe. Quantities will vary by stuffing recipe.
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