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.
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
Poppyseeds are FODMAP friendly in 24g (2 tablespoon) servings per person.
Sesame seeds are FODMAP friendly in 11g (1 tablespoon) – and given Monash doesn’t currently have an entry for black sesame seeds, so I’m working on the assumption that they are the same.
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.
Asafoetida is a FODMAP friendly alternative to onion and garlic seasonings. Monash considers it FODMAP friendly in 2g servings, but gives no upper limit.
Asafoetida powder
Asafoetida or hing is the critical ingredient in this FODMAP friendly 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 that 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
- My original gluten free bagel recipe
- My gluten free vegan bagel recipe (essentially the same but with a vegan egg wash)
- 100% buckwheat flour bagels from my buckwheat e-book
FODMAP friendly everything bagel seasoning
Ingredients
- 3 tablespoons white sesame seeds (I like to use toasted ones for extra flavour)
- 1 tablespoon black sesame seeds
- 1 tablespoon poppy seeds
- 1 – 1/2 teaspoons sea salt flakes (or to your tastes)
- asafoetida powder (to your tastes, see notes)
Instructions
- Combine all the seeds in a small bowl and mix to combine. Add the sea salt flakes and asafoetida powder to your tastes
- Store in an airtight jar. This seasoning keeps well for a number of weeks, but the fresh asafoetida flavour is best.
Notes
Nice,
I don’t eat onions or garlic (Jain diet) and I love asafoetida, so thanks.
Going to make some immediately.
Veronique
If the asafoetida powder has rice and/or wheat flour should it not be cooked before eating?
Hi Alison! You really only use a small amount of asafoetida at a time so I daresay the flour content would be negligible.
Do whatever makes you feel comfortable, but I don’t cook it for this purpose and never intend to.
There are pure asafoetida powders available but they’re harder to find and more expensive. It might suit your needs better if you are strict about cooking flour.