10 Flavorful Substitutes for Garlic and Onion in Your Cooking

Garlic and onion are kitchen staples that form the aromatic base of countless dishes across global cuisines. But what happens when you need to avoid these ingredients due to allergies, digestive sensitivities like IBS, or simply because you've run out? The good news is that your culinary creations don't have to suffer. There are numerous alternatives that can provide similar depth, complexity, and satisfaction to your meals without triggering discomfort or compromising on flavor.

Why You Might Need Garlic and Onion Substitutes

Before diving into alternatives, it's worth understanding why someone might need to avoid these common ingredients. For many people with irritable bowel syndrome (IBS) or following a low FODMAP diet, garlic and onion can trigger uncomfortable digestive symptoms due to their high content of fermentable carbohydrates. Others may have allergies or intolerances, while some might simply dislike the taste or be cooking for someone who does.

Finding suitable replacements isn't just about mimicking flavor—it's about creating dishes that are inclusive, comfortable to digest, and still deliciously satisfying. The substitutes we'll explore offer various flavor profiles that can enhance your cooking in unique ways, potentially introducing you to new taste experiences you might not have otherwise discovered.

Understanding FODMAPs and Digestive Sensitivities

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can be difficult for some people to digest. Garlic and onions are particularly high in fructans, a type of FODMAP that can cause bloating, gas, and abdominal pain in sensitive individuals. For those managing IBS or other digestive issues, finding FODMAP-friendly alternatives is crucial for comfortable eating without sacrificing flavor.

When making dietary adjustments, it's also worth considering complementary approaches to gut health. Many find that incorporating digestive enzymes or probiotics helps manage symptoms alongside dietary changes. Casa de Sante offers certified low FODMAP digestive enzymes and prebiotic-probiotic combinations specifically formulated for those with sensitive digestion, which can be particularly helpful when introducing new ingredients into your diet.

Herb-Based Substitutes

Asafoetida (Hing)

This powerful spice, commonly used in Indian cooking, has an onion-garlic flavor profile that makes it an excellent substitute. Just a pinch of asafoetida powder added to hot oil at the beginning of cooking can impart a remarkably similar flavor to garlic and onions. It's particularly effective in lentil dishes, curries, and vegetable preparations.

Asafoetida is incredibly potent, so start with just a small amount—about 1/8 teaspoon for a dish that serves four. Store it in an airtight container, as its strong aroma can permeate other spices. While the raw powder has a somewhat unpleasant smell, it transforms during cooking into a savory, allium-like flavor that's surprisingly close to the real thing.

Chives

Chives offer a mild onion flavor without the digestive discomfort that onions can cause. Unlike regular onions, the green parts of chives are generally well-tolerated even on low FODMAP diets. They work particularly well as a finishing garnish for soups, salads, egg dishes, and potatoes.

For the best flavor, add chives at the end of cooking or use them raw, as their delicate taste diminishes with heat. One to two tablespoons of finely chopped chives can replace about a quarter of an onion in recipes where a subtle onion flavor is desired.

Lemongrass

While not a direct flavor match, lemongrass provides aromatic complexity that can help fill the void left by garlic and onion. Its citrusy, slightly gingery profile works wonderfully in Southeast Asian dishes, soups, and marinades. The tough outer layers should be removed, and the tender inner stalk can be finely minced or pounded into a paste.

Lemongrass pairs particularly well with coconut milk, making it perfect for Thai-inspired curries and soups. About one stalk of lemongrass can add sufficient aromatic quality to a dish serving four people. For easier removal after cooking, you can also add whole pieces and fish them out before serving.

Spice-Based Alternatives

Garlic-Infused Oil

For those following a low FODMAP diet, garlic-infused oil is a game-changer. The fructans in garlic that cause digestive distress are water-soluble but not oil-soluble, meaning garlic-infused oil captures the flavor without the problematic compounds. You can purchase ready-made versions or make your own by gently heating whole garlic cloves in oil and then removing them completely.

Use garlic-infused oil as you would regular cooking oil at the start of a recipe, or drizzle it over finished dishes for a burst of garlic flavor. It works particularly well in pasta dishes, for sautéing vegetables, or in salad dressings. Just ensure no garlic pieces remain in the oil if you're strictly avoiding FODMAPs.

Ginger and Turmeric

These aromatic roots don't mimic garlic or onion directly but provide a different dimension of flavor that can make dishes interesting and complex. Fresh ginger adds a spicy, slightly sweet heat, while turmeric contributes earthy notes and a beautiful golden color. Both have anti-inflammatory properties, making them beneficial additions to your cooking beyond just flavor.

Try using about a tablespoon of freshly grated ginger and a teaspoon of grated turmeric (or half a teaspoon of dried) in stir-fries, curries, and soups. These spices form an excellent flavor base when sautéed in oil before adding other ingredients. For an immunity-boosting morning ritual, try a turmeric-ginger tea with a touch of honey and lemon.

Vegetable-Based Substitutes

Fennel Bulb

With its subtle licorice notes and crunchy texture, fennel bulb can provide a wonderful aromatic base similar to onion. When sautéed, fennel's anise flavor mellows considerably, developing a gentle sweetness that works beautifully in soups, stews, and sauces. It's particularly effective in Italian and Mediterranean dishes.

Use fennel as a 1:1 replacement for onion in most recipes. Slice it thinly and cook it slowly until it caramelizes for the best flavor development. The fronds can also be used as a fresh herb garnish, similar to how you might use chives or parsley.

Celery and Carrots

The classic mirepoix combination (minus the onion) of celery and carrots can provide a flavorful foundation for many dishes. These vegetables contribute sweetness, aroma, and umami that help compensate for the absence of alliums. They're particularly effective in stocks, soups, stews, and sauces where they have time to release their flavors.

For best results, finely dice equal parts celery and carrot and sauté them in oil or butter until they begin to soften and caramelize slightly. This mixture can replace onions in most recipes where they form a flavor base. Adding a bay leaf during cooking can further enhance the aromatic complexity.

Umami-Rich Alternatives

Nutritional Yeast

While not a direct substitute for garlic or onion, nutritional yeast adds a savory, umami quality that can help round out flavors in dishes missing these ingredients. Its cheesy, nutty profile works well in sauces, soups, and as a seasoning for roasted vegetables or popcorn.

Start with about a tablespoon for a dish serving four people, adjusting to taste. Nutritional yeast is also packed with B vitamins and protein, making it a nutritious addition to your cooking. For those looking to boost their protein intake while managing digestive sensitivities, pairing dishes containing nutritional yeast with a scoop of Casa de Sante's low FODMAP certified protein powder in a smoothie creates a complete, gut-friendly meal that won't trigger IBS symptoms.

Putting It All Together: A Low FODMAP Recipe

Herb-Infused Mediterranean Quinoa Bowl

This flavorful, Mediterranean-inspired bowl showcases how delicious garlic and onion-free cooking can be, using several of the substitutes we've discussed.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 2 tablespoons garlic-infused olive oil
• 1 fennel bulb, finely diced
• 1 carrot, finely diced
• 1 stalk celery, finely diced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground turmeric
• 1/4 teaspoon asafoetida
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 cup kalamata olives, pitted and sliced
• 2 tablespoons fresh chives, chopped
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon nutritional yeast
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Cook quinoa in water according to package instructions. Fluff with a fork and set aside.
2. Heat 1 tablespoon of garlic-infused oil in a skillet over medium heat. Add fennel, carrot, and celery, cooking until softened, about 5-7 minutes.
3. Add ginger, turmeric, and asafoetida to the vegetables, stirring to coat and cook for another minute until fragrant.
4. In a large bowl, combine the cooked quinoa with the vegetable mixture.
5. Add cherry tomatoes, cucumber, olives, chives, and parsley.
6. Sprinkle with nutritional yeast and drizzle with the remaining garlic-infused oil and lemon juice.
7. Season with salt and pepper to taste, toss well, and serve at room temperature.

Prep Time: 15 minutes
Cook Time: 20 minutes
Yield: 4 servings
Cuisine: Mediterranean-inspired

Conclusion

Living without garlic and onion doesn't mean sacrificing flavor or enjoyment in your meals. These ten substitutes offer various ways to create depth, aroma, and satisfaction in your cooking while accommodating dietary restrictions or preferences. Whether you're following a low FODMAP diet for IBS management, dealing with allergies, or simply out of these ingredients, these alternatives can help you create delicious, inclusive meals.

Remember that cooking is about experimentation and finding what works for your palate and body. You might discover new favorite flavor combinations that you wouldn't have tried otherwise. For those managing digestive issues, complementing these dietary adjustments with gut-supportive products like Casa de Sante's digestive enzymes or personalized meal plans can further enhance your culinary journey toward comfortable, flavorful eating.

With these substitutes in your culinary toolkit, you're well-equipped to create dishes that everyone at your table can enjoy, regardless of dietary restrictions. Happy cooking!