This homemade seasoning combines oregano, thyme, sage, basil, and rosemary for a classic Italian flavor without high-FODMAP ingredients. It’s budget-friendly, keeps well in your pantry, and adds mild, comforting flavor to everyday meals like soups, salads, or roasted meats.

Ingredients Needed

1 tablespoon dried oregano: warm, herbal base
2 teaspoons dried thyme: earthy depth
2 teaspoons dried sage: savory balance
1 teaspoon dried basil: mild sweetness
1 teaspoon dried rosemary: pine-like aroma
⅛ teaspoon red pepper flakes (optional): mild heat

How To Make Low FODMAP Italian Seasoning

Combine Herbs:
Add all herbs to a small bowl. Mix until evenly blended.

Store Properly:
Transfer to an airtight jar and keep in a cool, dark pantry for up to 6 months.

Use:
Sprinkle on roasted vegetables, mix into sauces, or season proteins for balanced flavor without FODMAP triggers.

Recipe Tips

Use fresh dried herbs (check expiration dates for best flavor).
Omit red pepper flakes for extra gentle seasoning.
Double or triple recipe to keep a jar ready for quick weeknight meals.
Ideal for low FODMAP pasta sauces, soups, and marinades.

How to Store

Store in a sealed glass jar away from sunlight.
Keeps fresh flavor for up to 6 months.
Label with date of preparation for best tracking.

Nutrition Facts (per teaspoon)

Calories: 2
Sodium: 0 mg
Protein: 0 g
Fat: 0 g
Carbs: 0.4 g
Fibre: 0.2 g
Sugar: 0 g

FAQs

Is this seasoning safe for IBS?
Yes, all herbs used are low FODMAP and safe for most people with IBS.

Can I add garlic or onion powder?
No, garlic and onion are high FODMAP and may trigger symptoms. Use garlic-infused oil separately if desired.

What dishes can I use this in?
Great for pasta sauces, roasted vegetables, soups, and low FODMAP pizza seasoning.

Try More Recipes: