Skip store-bought spice made with garlic & onion and make your own with this easy low FODMAP chili powder made from a simple blend of ancho chili powder, cumin, paprika, and cayenne.
Why Make a Low FODMAP Chili Powder?
Store-bought spice blends can be tricky for people following a Low FODMAP diet since they often contain an ingredient list full of off-limits additions for people with sensitive guts (like onion powder & garlic powder).
By making your own homemade chili powder at home you get to:
- Avoid unwanted/ high FODMAP ingredients.
- Know exactly how much of each spice you’re using.
- Adjust the spice/heat level to your personal preference.
BTW: If you’re new to the Low FODMAP Diet or struggle with irritable bowel syndrome, you may want to consider checking out the Monash App. It is a paid app, but I’ve found the ingredient database incredibly helpful for staying on top of what foods are low FODMAP and what serving sizes to stick to to keep it FODMAP friendly.
Low FODMAP Chili Powder Ingredients
- Ancho Chili Powder – Mild spice, smokey, earthy & a bit sweet.
- Paprika – Very mild sweetness with lots of warmth
- Feel free to use sweet, hot or regular paprika!
- Cumin – Warm, earthy & nutty
- Oregano – Herby and a bit citrusy
- FYI: Mexican oregano (bold & peppery) is ideal, but regular Mediterranean oregano works too!
*Make sure to use ancho chilli powder* made from ancho chile pepper or another chili powder that is made from 100% ground up chilies (that are low FODMAP).
👉Learn how to make your own homemade ancho chile powder! All you need is a few minutes, a dry skillet, & a spice grinder or high-powered blender.
Optional
- Cayenne Pepper – Add 1/2 – 1 teaspoon for a little extra heat. If you’re spice-sensitive then leave it out.
- Cocoa Powder – 1/2 -1 teaspoon unsweetened cocoa powder for an extra rich & smokey depth of flavour.
Why I don’t include asafoetida:
Asafoetida is a spice typically used in Indian cooking.
It’s often found in low FODMAP cooking because it provides a garlicky, onion-like flavor without actually containing the high-FODMAP compounds found in garlic or onion.
It’s important to note that asafoetida is quite pungent when raw. You need to cook it (usually bloomed in oil) to unlock its umami-rich flavor akin to sautéd onion & garlic.
I, personally, find this recipe better without it since this is a simple blend of dry spices that requires no cooking. Some people do like to include asafoetida in their spice blends – feel free to play around with the recipe by adding a pinch if you like!
How to Use It:
Keep this recipe on hand for everyday cooking and use in place of your usual (high FODMAP) chili powder.
- Season ground meat for tacos (ground beef, chicken, tofu, etc.)
- Mix into a low fodmap chili recipe or stews made with low FODMAP veggies and proteins
- Roasted vegetables, potatoes, or squash
- Add to dry rubs for grilled meats or baked tofu
- Sprinkle it into rice, quinoa, or soups for extra depth
- Make a quick low FODMAP marinade with olive oil, lime juice and chili powder
Hungry for more FODMAP friendly dinners? Check out my list of over a month’s worth of low FODMAP recipes that you actually want to try!
🌶️🌟Make this Next🌟🌶️
Make your own Low Fodmap Fajita Seasoning in minutes with a few simple spices! Whip up a batch now and thank yourself later when you can quickly and easily throw together a delicious, FODMAP friendly meal without the extra prep!
More Low FODMAP Sauces & Spices
Enjoy!
Let me know if you try making your own Low FODMAP Chili Powder! Leave a comment and review with your thoughts. I always appreciate the feedback and serving suggestions that you come up with!
Low FODMAP Chili Powder Recipe
Use this DIY chili spice blend made without garlic or onion in place of regular store-bought chili powder!
Ingredients
- 2 tbsp ground ancho chili powder
- 1 tbsp paprika
- 2 tsp cumin
- 2 tsp oregano
- ½ tsp cayenne
Instructions
- Add spices to a small bowl or jar and mix together until evenly combined.
- Transfer to an airtight container if needed or screw the lid on tight. Keep stored out of direct sunlight and enjoy.
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