10 Best Garlic and Onion Substitutes for Any Recipe

Garlic and onions form the aromatic foundation of countless recipes across global cuisines. Their distinctive flavors add depth and complexity that many dishes simply wouldn't be the same without. But what happens when you're out of these kitchen staples, dealing with allergies, or following a specific diet that restricts these ingredients? Whether you're managing IBS symptoms with a low FODMAP diet or simply forgot to pick up garlic at the store, having reliable substitutes on hand can save your culinary creations.

In this comprehensive guide, we'll explore the best alternatives to garlic and onions that can help you maintain flavor without compromising on taste or dietary needs. From herb-based options to specialized products, these substitutes will ensure your dishes remain delicious regardless of your restrictions.

Why You Might Need Garlic and Onion Substitutes

Before diving into alternatives, it's helpful to understand why you might need to replace these common ingredients in the first place. For many people, the need stems from digestive issues. Garlic and onions contain high levels of fructans, a type of FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that can trigger symptoms in people with irritable bowel syndrome (IBS) or FODMAP sensitivities.

Others might be allergic to alliums (the plant family that includes garlic and onions), following specific religious dietary practices, or simply cooking for someone who dislikes the taste. Whatever your reason, having suitable alternatives ensures you don't have to sacrifice flavor in your cooking.

Understanding FODMAPs and Digestive Health

For those with IBS or sensitive digestive systems, following a low FODMAP diet can significantly reduce symptoms like bloating, gas, and abdominal pain. This therapeutic approach temporarily eliminates high-FODMAP foods like garlic and onions, which can be particularly challenging given how ubiquitous these ingredients are in cooking. Many people find that integrating digestive support products, such as Casa de Sante's low FODMAP certified digestive enzymes and probiotic supplements, alongside appropriate food substitutions, provides comprehensive relief while maintaining nutritional balance and flavor in their meals.

Best Garlic Substitutes

Garlic's pungent, aromatic quality is difficult to replicate exactly, but several alternatives can provide similar flavor notes without the digestive discomfort or other concerns.

Garlic-Infused Oil

Garlic-infused oil is the gold standard substitute for those on low FODMAP diets. The fructans in garlic aren't oil-soluble, so the oil captures the flavor without the problematic compounds. You can purchase ready-made garlic-infused oils or make your own by gently heating olive oil with garlic cloves, then removing the garlic completely before use.

When using garlic-infused oil, substitute about 1-2 tablespoons for each clove of garlic called for in your recipe. Remember that the flavor will be more subtle, so you might need to adjust according to taste.

Asafoetida (Hing)

This Indian spice has a strong, pungent aroma when raw but develops a more mellow, garlic-onion flavor when cooked. Just a pinch of asafoetida powder can replace several cloves of garlic in many recipes, particularly in Indian and Middle Eastern dishes. Start with just 1/8 teaspoon for every clove of garlic and adjust to taste. Note that traditional asafoetida may contain wheat, so look for gluten-free versions if necessary.

Chives

While chives are technically in the allium family, they contain significantly fewer FODMAPs than garlic and are often tolerated well by those with sensitivities. Their mild flavor works best as a finishing touch rather than a cooking base. Use about 1 tablespoon of minced chives to replace each clove of garlic, particularly in cold dishes, dressings, and as garnishes.

Best Onion Substitutes

Onions contribute both flavor and texture to recipes, making them somewhat more complex to substitute. Here are the top alternatives that can help you achieve similar results.

Onion-Infused Oil

Like garlic-infused oil, onion-infused oil provides the flavor without the FODMAPs. It works particularly well in sautés, dressings, and marinades. To make your own, gently heat olive oil with onion pieces for about 20 minutes, then strain thoroughly. Use 1-2 tablespoons to replace half an onion in recipes.

Green Onion Tops (Scallion Greens)

The green parts of scallions are low in FODMAPs and provide a mild onion flavor that works well in many dishes. They're particularly effective in stir-fries, soups, and as garnishes. Use about 1/4 cup of chopped green onion tops to replace half a regular onion. The texture will be different, so they work best in recipes where the onion isn't a main textural component.

Fennel Bulb

With its subtle licorice notes and similar crunchy texture, fennel bulb makes an excellent onion substitute in many cooked dishes. When sautéed, fennel becomes sweeter and milder, mimicking some of the characteristics of cooked onion. Use an equal amount of chopped fennel bulb to replace onion in recipes where texture matters, such as stews, soups, and sautés.

Herb and Spice Alternatives

Sometimes the best substitution approach is to pivot away from trying to mimic garlic and onion exactly, and instead introduce different but complementary flavors.

Herbs de Provence

This French herb blend typically includes savory, marjoram, rosemary, thyme, and oregano. It adds complexity and depth to dishes without relying on alliums. Use 1-2 teaspoons in recipes that call for both garlic and onions, adjusting to taste. It works particularly well in Mediterranean dishes, roasted vegetables, and meat preparations.

For those managing digestive sensitivities while trying to maintain nutritional balance, incorporating a high-quality protein source like Casa de Sante's low FODMAP certified protein powders can help ensure you're getting adequate nutrition even while eliminating certain food groups. Their gut-friendly formulations are specifically designed to support those with sensitive digestive systems.

Ginger and Lemongrass

While these ingredients don't mimic garlic or onion directly, they provide aromatic complexity that can fill the flavor gap in many Asian-inspired dishes. Use 1 teaspoon of freshly grated ginger and/or 1 tablespoon of minced lemongrass to add depth to stir-fries, soups, and curries that would typically contain garlic or onion.

Commercial Products and Specialty Substitutes

The growing awareness of FODMAP sensitivities and other dietary restrictions has led to the development of specialized products designed specifically as garlic and onion alternatives.

FreeFOD Garlic and Onion Replacers

These powdered products are designed to provide garlic and onion flavors without the FODMAPs. They can be used in a 1:1 ratio to replace garlic or onion powder in recipes. While they don't replicate the texture of fresh garlic or onions, they do a remarkable job of providing the flavor notes in spice rubs, marinades, and cooked dishes.

Seaweed and Umami-Rich Alternatives

For some recipes, particularly broths and savory dishes, the umami component of garlic and onions is what you're missing most. In these cases, small amounts of seaweed (like kombu), nutritional yeast, or mushroom powder can provide that savory depth. These aren't direct flavor matches but can help build a complex flavor profile that doesn't feel like it's missing something.

Recipe: Low FODMAP Aromatic Base Paste

Having a flavorful base ready to go can make cooking without garlic and onions much easier. This versatile paste can be used as a starting point for countless dishes.

Garlic and Onion-Free Flavor Base

This aromatic paste serves as an excellent foundation for soups, stews, sauces, and more, providing depth of flavor without garlic or onions.

Ingredients:

• 1/4 cup garlic-infused olive oil
• 1/4 cup onion-infused olive oil
• 2 tablespoons finely chopped green onion tops
• 1 tablespoon finely chopped fresh ginger
• 1 tablespoon tomato paste
• 1 teaspoon asafoetida powder
• 1 tablespoon fresh herbs (rosemary, thyme, or oregano)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Combine all ingredients in a food processor or blender.
2. Pulse until a smooth paste forms.
3. Store in an airtight container in the refrigerator for up to one week.
4. Use 1-2 tablespoons as a base for recipes that call for sautéed garlic and onions.

Prep Time: 10 minutes

Cook Time: 0 minutes

Yield: About 3/4 cup

Cuisine: Universal/Fusion

Tips for Successful Substitution

Replacing such fundamental ingredients requires some finesse. Here are some strategies to ensure your dishes still shine without garlic and onions.

Layering Flavors

Rather than relying on a single substitute, consider using multiple alternatives to build complexity. For example, combine garlic-infused oil with asafoetida and a pinch of herbs for a more rounded flavor profile. This layered approach often yields more satisfying results than any single substitute alone.

For those following therapeutic diets like low FODMAP, incorporating supportive supplements can help manage symptoms while you experiment with food substitutions. Casa de Sante's prebiotic and probiotic supplements are specifically formulated to be gut-friendly and low FODMAP certified, making them an excellent complement to dietary modifications.

Adjusting Cooking Techniques

Without garlic and onions, you may need to adjust cooking methods to develop flavor in different ways. Techniques like browning meats thoroughly, roasting vegetables to bring out their sweetness, or using a pressure cooker to intensify flavors can help compensate for the missing depth that garlic and onions typically provide.

Conclusion

Living without garlic and onions—whether by necessity or choice—doesn't mean sacrificing flavor. With the right substitutes and techniques, you can create delicious, aromatic dishes that satisfy even the most discerning palates. From infused oils to specialty products and clever herb combinations, these alternatives ensure your cooking remains vibrant and flavorful.

Remember that finding the right substitutes may require some experimentation. What works perfectly in one dish might not be ideal for another. Don't be afraid to adjust amounts and combinations until you find your perfect flavor balance. With these substitutes in your culinary toolkit, dietary restrictions or ingredient shortages need never limit your cooking creativity again.