Low FODMAP Chili Powder Recipe

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.

Try More Recipes:

• Low FODMAP Chicken Pot Pie
• Low FODMAP Potato Bread
• Low FODMAP Cocktail Sauce

Low FODMAP Chili Powder Recipe

Recipe by Evelyn ReedCourse: CondimentCuisine: AmericanDifficulty: Easy

Servings

6

servings

Prep time

5

minutes

Cooking timeminutes

Calories

6

kcal

A flavorful, IBS-friendly chili seasoning blend without garlic or onion, perfect for soups, tacos, and stews.

Ingredients

• 2 tablespoons paprika
  

• 2 teaspoons dried oregano
  

• 1 ½ teaspoons ground cumin
  

• ½ teaspoon cayenne pepper (optional)

Directions

• Combine paprika, oregano, cumin, and cayenne in a small bowl.
  
• Mix thoroughly and store in an airtight jar.
  
• Use as needed in recipes.