FODMAP friendly everything bagel seasoning

It goes without saying that FODMAP friendly everything bagel seasoning had to be part of my recent gluten free bagel recipe. I have been tinkering with bagels, on and off, for years now, which means I always have a little jar of this on the go. Now that it has a perfect partner, I figured it made sense to share the recipe. FODMAP friendly everything bagel seasoning

This bagel seasoning is a little different from the regular variety. Namely, it is made without garlic or onion powder. Garlic and onion are some of the more notorious FODMAPs, so they are not included in this recipe.

But how do you make it taste like bagel seasoning without these ingredients, you ask? The answer is asafoetida powder.

Asafoetida powder has a garlic and onion like taste without the FODMAP content. We will discuss it more below, but it’s a fantastic alternative for those who can’t eat onion and garlic.

The seasoning is gluten free, FODMAP friendly and vegan. It is a great alternative, and perfection on a gluten free bagel.

Recipe notes for your FODMAP friendly everything bagel seasoning

I like to use toasted white sesame seeds here. Because we’ve lost some flavour without the onion and garlic, toasted sesame seeds help to add another flavour dimension.

The recipe uses a higher proportion of white sesame seeds to give the same visual balance as a regular everything bagel seasoning. The regular variety often uses dried garlic and onion which are both light in colour.

To replace the crunch of the dried garlic and onion, I like to use sea salt flakes for the salt component. This gives it a nice salty crunch and textural element.

Asafoetida is what gives this FODMAP friendly everything bagel seasoning flavour. See more in the section below, but this is a critical ingredient.

FODMAP notes

These FODMAP thresholds are current as of December 2025. They will be periodically reviewed to ensure they remain up to date with Monash research.

Poppyseeds are low FODMAP in serves of up to 74g per person. In 75g serves, they contain moderate amounts of fructan.

Sesame seeds are low FODMAP in serves of up to 51g per person. In 52g serves, they contain moderate amounts of fructan. Monash doesn’t currently have an entry for black sesame seeds, so I’m working on the assumption that they are the same.

Asafoetida is a FODMAP friendly alternative to onion and garlic seasonings. Monash considers it FODMAP friendly in 2g servings, but gives no upper limit. FODMAP Friendly says that asafoetida can be eaten freely.

This everything bagel seasoning is intended to be sprinkled on things in 1/2-1 tablespoon (at an absolute max) serves at a time. I can’t really see a need for adding more than that somewhere, anyway.

Notes on the Asafoetida powder

Asafoetida or hing is the critical ingredient in this low FODMAP everything bagel seasoning. This is what takes the recipe from tasting like a mix of seeds to something akin to everything bagel seasoning, which relies on garlic and onion. You really can’t achieve the same flavour without the asafoetida.

Asafoetida is a pungent powder that is derived from the gum of a variety of giant fennel. It has a super strong smell and a cooked onion and garlic flavour. It generally compounded or cut with a flour – rice, wheat or some other variety. This means that it is important to check the labels if you need it to be 100% gluten free as well as FODMAP friendly.

Some asafoetida powder on the market these days is not cut with any flour, which makes it even stronger. Check the ingredients on the package before use – this recipe assumes your asafoetida has been cut with flour. Use less and to taste if you’re using pure asafoetida. 

Gluten free bagel recipes for your everything bagel seasoning

• Gluten free bagel recipe
• Gluten free pumpkin bagel recipe
• 100% buckwheat flour bagels from my buckwheat e-book
• Gluten free sourdough bagel recipe
• Gluten free high protein bagel recipe