Traditional chili powder often contains garlic and onion, which can trigger symptoms for those on a low FODMAP diet. This version skips them while still packing rich, smoky flavor from paprika, oregano, cumin, and a touch of cayenne. Use it in soups, stews, tacos, or any dish needing mild heat without stomach discomfort.

Ingredients Needed

2 tablespoons paprika: mild, smoky base flavor.
2 teaspoons dried oregano: herbal note without harshness.
1 ½ teaspoons ground cumin: earthy warmth.
½ teaspoon cayenne pepper (optional): gentle heat if tolerated.

How To Make Low FODMAP Chili Powder

Mix Ingredients:
In a small bowl, combine paprika, oregano, cumin, and cayenne pepper (if using).

Store:
Transfer to an airtight container and keep in a cool, dry place. Use within 3–4 months for best flavor.

Recipe Tips

Use fresh spices for stronger flavor.
Skip cayenne if sensitive to heat.
Add garlic-infused oil when cooking to mimic garlic flavor safely.
Double or triple batch for easy meal prep.
Works in tacos, soups, chili, and roasted vegetables.

How to Store & Reheat

Room Temperature: Store sealed in a jar for up to 4 months.
Fridge: Not needed unless you live in a humid area.
Freezer: Rarely needed, but you can freeze spices for up to 6 months.

Nutrition Facts (Approx. per teaspoon)

Calories: 6
Sodium: 1 mg
Protein: 0 g
Fat: 0 g
Carbs: 1 g
Fiber: 0 g
Sugar: 0 g

FAQs

Is chili powder low FODMAP?
Most store-bought chili powders contain garlic and onion, which are high FODMAP. Making your own ensures it’s safe.

Can I add garlic flavor without garlic powder?
Yes. Use garlic-infused oil in recipes; it’s FODMAP-friendly and gives similar flavor.

Can I make this chili powder spicy?
Increase cayenne pepper or add a pinch of smoked paprika for extra depth.

How long does homemade chili powder last?
It stays fresh for about 3–4 months if stored in an airtight container in a cool, dry place.

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