The Best Onion and Garlic Substitutes for Every Recipe

Finding yourself in the middle of cooking only to discover you're out of onions or garlic can feel like a culinary crisis. For those with digestive sensitivities, particularly to high FODMAP foods, using these aromatic staples might not even be an option. Fortunately, there are numerous alternatives that can deliver similar flavor profiles without compromising your dish—or your digestive comfort.

Why You Might Need Onion and Garlic Substitutes

Onions and garlic belong to the allium family and provide foundational flavors in cuisines worldwide. However, several reasons might lead you to seek alternatives. Food allergies, digestive disorders like IBS, or simply running out of these ingredients mid-recipe are common scenarios that call for substitutions.

For those following a low FODMAP diet to manage digestive issues, onions and garlic are particularly problematic as they contain fructans that can trigger symptoms. Finding suitable replacements becomes essential for enjoying flavorful meals without discomfort.

Understanding FODMAPs and Digestive Sensitivities

FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are types of carbohydrates that can be difficult to digest for some people. Onions and garlic are high in oligosaccharides, specifically fructans, which can ferment in the gut and cause bloating, gas, and abdominal pain in sensitive individuals.

Many people with Irritable Bowel Syndrome (IBS) find relief by following a low FODMAP diet that limits these trigger foods. This dietary approach doesn't mean sacrificing flavor—it just requires creative substitutions and thoughtful ingredient choices. For those managing digestive sensitivities, Casa de Sante offers low FODMAP certified products including protein powders and digestive enzymes specifically formulated to support gut health while maintaining nutritional quality.

Best Substitutes for Onion

Whether you're out of onions or avoiding them for dietary reasons, these alternatives can help maintain the depth and complexity they typically bring to recipes.

Asafoetida (Hing)

This powdered resin comes from the Ferula plant and has been used in Indian cooking for centuries. Just a pinch of asafoetida provides an onion-like flavor without the digestive issues. It's particularly potent, so use sparingly—about 1/8 teaspoon to replace one medium onion.

When using asafoetida, it's best to bloom it in hot oil or ghee before adding other ingredients. This process releases its flavor and reduces its somewhat unpleasant raw smell, transforming it into a delicious aromatic base for your dishes.

Chives and Green Onion Tops

While the white parts of green onions (scallions) contain FODMAPs, the green tops are low FODMAP and safe for sensitive stomachs. They provide a mild onion flavor that works well in both cooked dishes and as fresh garnishes. Similarly, chives offer a gentle onion note without the digestive discomfort.

These greens work particularly well in salads, egg dishes, soups, and as finishing touches on completed recipes. For cooking, add them toward the end of the process to preserve their delicate flavor and color.

Fennel Bulb

With its subtle licorice undertones, fennel bulb can replace onions in many recipes, especially those that call for a sweeter onion variety. When sautéed, fennel develops a mellow flavor that works beautifully in soups, stews, and pasta sauces.

For best results, slice fennel thinly and cook it slightly longer than you would onions to soften its crisp texture. One medium fennel bulb can replace one large onion in most recipes.

Best Substitutes for Garlic

Garlic's pungent, aromatic quality is distinctive, but these alternatives can provide similar depth without triggering digestive issues.

Garlic-Infused Oil

The fructans in garlic that cause digestive distress are water-soluble but not oil-soluble. This means garlic-infused oil captures the flavor without the problematic compounds. You can purchase ready-made garlic oil or make your own by gently heating olive oil with whole garlic cloves, then removing the garlic before using the oil.

Use garlic-infused oil as a 1:1 replacement for the oil in your recipe plus the called-for garlic. It works exceptionally well in stir-fries, pasta dishes, and for sautéing vegetables.

Ginger and Lemongrass

While not direct flavor matches, fresh ginger and lemongrass can provide aromatic complexity similar to garlic. They're particularly effective in Asian-inspired dishes where their bright, zippy notes complement other ingredients.

Try using 1 tablespoon of freshly grated ginger or minced lemongrass to replace 1-2 cloves of garlic. These ingredients shine in curries, soups, and marinades, adding depth without mimicking garlic exactly.

Herb and Spice Alternatives

Sometimes the best substitute isn't a single ingredient but a combination of herbs and spices that can collectively fill the flavor gap left by onions and garlic.

Herb Blends

Herbs de Provence, Italian seasoning, or za'atar can add complexity to dishes without onion or garlic. These blends typically contain thyme, rosemary, oregano, and other complementary herbs that provide aromatic depth.

For a more customized approach, try combining bay leaves, thyme, and a pinch of celery seed to create a foundation of flavor similar to what onions would provide. Fresh herbs will generally offer more vibrant flavor than dried, but dried herbs are more concentrated, so use about one-third the amount if substituting dried for fresh.

Low FODMAP Recipe Ideas

Putting these substitutions into practice can result in delicious, digestive-friendly meals that don't compromise on flavor. Here's a simple recipe to get you started:

Low FODMAP Mediterranean Chicken

This flavorful dish uses garlic-infused oil and green onion tops to create a Mediterranean-inspired meal without triggering digestive discomfort.

Ingredients:

• 4 boneless, skinless chicken breasts
• 3 tablespoons garlic-infused olive oil
• 1 cup cherry tomatoes, halved
• 1/2 cup green onion tops, chopped
• 1/4 cup fresh basil, torn
• 1 tablespoon dried oregano
• 1 lemon, zested and juiced
• 1/2 cup pitted Kalamata olives
• Salt and pepper to taste
• 1/4 cup lactose-free feta cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. Season chicken breasts with salt and pepper.
3. Heat 1 tablespoon of garlic-infused oil in an oven-safe skillet over medium-high heat.
4. Sear chicken breasts for 2-3 minutes per side until golden.
5. Add tomatoes, green onion tops, oregano, lemon zest, and olives to the skillet.
6. Drizzle with remaining garlic-infused oil and lemon juice.
7. Transfer skillet to the oven and bake for 15-20 minutes until chicken is cooked through.
8. Sprinkle with fresh basil and feta cheese before serving.

Prep Time: 10 minutes
Cook Time: 25 minutes
Yield: 4 servings
Cuisine: Mediterranean

This Mediterranean Chicken dish is particularly versatile for those following a low FODMAP diet. The garlic-infused oil provides all the aromatic flavor of garlic without the troublesome fructans that can trigger IBS symptoms. Similarly, using only the green tops of the onions gives you that fresh, zesty flavor while avoiding the fermentable carbohydrates found in the white bulb portion. The combination of lemon, herbs, and olives creates a bright, tangy profile that makes this dish satisfying without relying on high FODMAP ingredients for depth of flavor.

For a complete meal, consider serving this chicken with a side of properly portioned low FODMAP grains or starches. Basmati rice (1 cup cooked) is a safe option, as is quinoa in appropriate servings (1/2 cup cooked). For a Mediterranean-inspired side, try roasted potato wedges tossed with rosemary and a light drizzle of the same garlic-infused oil. Remember that portion control remains important even with low FODMAP foods, as stacking too many different FODMAP-containing foods in one meal can sometimes trigger symptoms in sensitive individuals. This dish keeps well in the refrigerator for 2-3 days, making it an excellent option for meal prep when managing digestive issues.

Supporting Digestive Health Beyond Substitutions

While finding suitable ingredient alternatives is important, supporting overall digestive health can make managing food sensitivities easier. Incorporating gut-friendly practices and products into your routine can help maintain digestive comfort.

Digestive Enzymes and Probiotics

For those with sensitive digestion, supplements can provide additional support. Digestive enzymes help break down food components that might otherwise cause discomfort, while probiotics help maintain a healthy gut microbiome. Casa de Sante offers specialized digestive enzymes and a probiotic & prebiotic blend formulated specifically for those with food sensitivities, providing targeted support for optimal digestion.

These supplements can be particularly helpful during dietary transitions or when dining out, where controlling every ingredient might be challenging. However, they're most effective as part of a comprehensive approach that includes appropriate food choices and stress management.

Meal Planning for Digestive Comfort

Consistent meal planning can significantly reduce digestive distress by ensuring you have appropriate ingredients on hand and limiting last-minute food choices that might trigger symptoms. Creating a weekly menu that incorporates suitable substitutions for problematic ingredients helps maintain dietary consistency.

For those who find meal planning overwhelming, personalized meal plans that account for specific dietary needs can be invaluable. Services like Casa de Sante's personalized low FODMAP meal plans take the guesswork out of creating balanced, flavorful meals that support digestive health.

Conclusion

Navigating cooking without onions and garlic might seem daunting at first, but with the right substitutes and techniques, you can create delicious meals that don't compromise on flavor or digestive comfort. Whether you're dealing with food sensitivities or simply ran out of these kitchen staples, these alternatives provide practical solutions for every recipe.

Remember that finding your perfect substitutes may require some experimentation. Everyone's taste preferences and sensitivity levels differ, so don't hesitate to adjust quantities and combinations until you discover what works best for your palate and your body. With a little creativity and these helpful alternatives, you can continue to enjoy diverse, flavorful meals regardless of dietary restrictions.