Homemade Italian Seasoning (Low FODMAP, Paleo, Whole30)

A clear jar of italian seasoning mix with a half full teaspoon beside it
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If you like Italian food as much as I do, then you’re going to LOVE this recipe for Homemade Italian Seasoning! Made with low FODMAP dried herbs and spices, this homemade Italian seasoning mix makes Italian cooking so much easier! It takes less than 5 minutes to whip up and uses herbs and spices that you probably already have on hand. This probably goes without saying, but this recipe is also Paleo and Whole30 compliant as long as there are no additives or sugar in the herbs and spices you’re using (check your labels!).

Low FODMAP Homemade Italian Seasoning

Unlike the majority of my other recipes, this one doesn’t have a long backstory in terms of what inspired me to create it. I have some Italian recipes coming up in the near future that I’m pretty excited about, so I felt the need to post this now to be prepared. I kind of wish I would have created this sooner as it’s so dang tasty and convenient!

Generally-speaking, lots of recipes call for Italian seasoning mix rather than adding the herbs individually to a dish. It’s certainly more convenient and efficient to use a pre-made seasoning mix than than adding multiple different herbs and spices to a dish. Prior to my low FODMAP eating days, I would just buy a pre-made Italian seasoning mix and throw it in whatever recipe I needed it for. Unfortunately, a lot store-bought Italian seasoning mixes contain some sort of high FODMAP ingredient, like onions, garlic or green pepper. Some even contain sugar or other additives.

A white rectangular plate with piles of individual spices with a jar and teaspoon behind it containing Italian seasoning

Can’t I buy this at the store?

Yes, you can. While doing research for this recipe, I did come across some commercially-produced Italian seasoning mixes that are low FODMAP as well as Paleo/Whole30 compliant. I have not personally tried any of these and can’t speak to their flavour or quality, but they do exist. They include:

However, I don’t plan on buying it anymore as it’s just so easy to make at home. If you’d prefer to make it, too – this recipe is for you!

Italian Herbs & Spices

piles of individual herbs that are labeled by name on a white plate

To create this recipe, I researched herbs and spices commonly used in Italian dishes. Oregano and basil are typically used in larger quantities, so I have these two represented in larger quantities in my recipe. Thyme, sage, marjoram and chives are also commonly used in Italian cooking. I also chose chives as they are a low FODMAP substitute for onion and garlic, which are common to commercially-produced Italian seasoning mixes.

The only spice that isn’t traditionally used in Italian cooking is red pepper flakes, also known as crushed red pepper. I love a little bit of “bite” in tomatoey dishes, so I often add red pepper flakes to my cooking. If you don’t like spicy food, or if your stomach doesn’t tolerate it well, the red pepper flakes are completely optional. Although red pepper flakes are low in FODMAPs, some people respond poorly to them for other reasons. Pay attention to how your body reacts to spicy food and consult your doctor or dietitian before adding red pepper flakes to this recipe if you have concerns about how you may react to it.

A jar of Italian seasoning with a teaspoon inside it and herbs spilled around it

Making Homemade Italian Seasoning

The process probably requires zero explanation other than what is in the recipe card below. In a bowl or air-tight container, measure out and add all of the herbs and spices listed in the recipe. Stir with a spoon or cover and shake until well combined. I use a small, glass canning jar (like the one pictured above). You just add the herbs and, well – shake, shake, shake it.

What can I use this Homemade Italian Seasoning in?

You can use this Italian seasoning mix in homemade pasta sauce, meatballs, and other Italian dishes. Italian seasoning even tastes great as a seasoning in some non-Italian dishes. I will be posting some awesome Italian recipes soon, so subscribe to receive recipe notifications by email!

A jar and teaspoon of homemade italian seasoning
Homemade Italian Seasoning (Low FODMAP, Paleo, Whole30)

Homemade Italian Seasoning (Low FODMAP, Paleo, Whole30)

Yield: About 4 tablespoons
Prep Time: 5 minutes
Total Time: 5 minutes

This Homemade Italian Seasoning makes Italian cooking so much easier! It takes less than 5 minutes to whip up and uses low FODMAP herbs and spices that you probably already have in your spice rack! Compliant with Paleo, Whole30 and low FODMAP diets (check individual herb labels for sulfites and other additives).

Ingredients

  • 1 tbsp dried oregano
  • 1 tbsp dried basil
  • 2 tsp dried thyme
  • 2 tsp dried chives
  • 1 tsp dried sage
  • 1 tsp dried marjoram
  • ¼-½ tsp red pepper flakes (optional)*

Instructions

1. Add all the listed herbs and spices into a small bowl or air-tight container (such as a glass jar) and stir or cover and shake until well combined. Add to your favourite Italian sauces, meatballs, and more. Store in an air-tight container.

Notes

*Please note: Although red pepper flakes are low in FODMAPs, some people respond poorly to them for reasons having nothing to do with FODMAPs. Pay attention to how your body reacts to spicy food and consult your doctor or dietitian before adding red pepper flakes to this recipe if you have concerns about how you may react to it.

Nutrition Information:
Yield: 4 Serving Size: 1 tbsp
Amount Per Serving: Calories: 9Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 1mgCarbohydrates: 2gFiber: 1gSugar: 0gProtein: 0g
This data was calculated by an online nutrition calculator, which aren't always accurate and should be relied on for estimates only.
italian seasoning mix in a jar with a partially full teaspoon beside it

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Gail

Hey! I'm Gail and changing my diet to Paleo and low FODMAP helped me overcome some chronic health issues I developed after the birth of my son. Good Noms, Honey! features my favourite Paleo, Whole30 and low FODMAP recipes. Did you make one of my recipes? Tag it #GoodNomsHoney - I'd love to see it!

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