Her Hormone Health

The Best FODMAP-Friendly Curry Powder for Homemade Dishes

Finding a FODMAP friendly curry powder can be tricky, as many store-bought blends contain onion and garlic. That’s why I’ve created this homemade spice mix—a perfectly balanced blend that brings bold, aromatic flavours to your curries without the FODMAP triggers.

This gluten-free, dairy-free, and low-FODMAP spice mix is incredibly versatile and can be used in a variety of dishes, from classic curries to roasted vegetables and marinades. Made with warming spices like cumin, coriander, turmeric, and paprika, it delivers a deep, rich flavour while remaining gentle on digestion.

With just a few pantry staples, you can make a flavour-packed curry powder that’s free from additives and completely customisable to your spice preferences!

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Jump to Recipe

Use It in My Quick & Easy Chicken Curry

Looking for the perfect dish to try with this FODMAP-friendly curry spice mix? My Quick and Easy Chicken Curry with Almonds is a great place to start! This rich and creamy curry is completely gluten-free, dairy-free, and FODMAP-friendly, making it a delicious and gut-friendly option for a comforting meal. The homemade spice mix brings warmth and depth of flavour without the need for onion or garlic, making it the perfect blend for those following a low-FODMAP diet.

The Problem with Store-Bought Curry Powders

Many supermarket curry powders contain onion and garlic powder, making them unsuitable for those following a low-FODMAP diet. Some blends also include hidden additives, anti-caking agents, or unnecessary fillers that can trigger digestive discomfort. By making your own FODMAP-friendly curry powder, you can control exactly what goes into it, ensuring a flavourful, gut-friendly blend.

Ingredients & Their Benefits 

• Cumin – Adds warmth and depth without overpowering other flavours.
• Coriander – Provides a fresh, slightly citrusy balance.
• Turmeric – Known for its anti-inflammatory properties and rich colour.
• Ginger – A digestive-friendly spice that adds a gentle heat.
• Mustard Powder – Helps build flavour complexity.

How to Use This Curry Powder

• Curries & Stews – Like my Quick and Easy Chicken Curry with Almonds.
• Roasted Vegetables – Sprinkle over sweet potatoes, carrots, or cauliflower before roasting.
• Marinades – Mix with olive oil and lemon juice for a flavourful spice rub on chicken or tofu.
• Soups & Lentil Dishes – Add warmth without overpowering the dish.
• Rice Dishes – Stir into cooked rice or quinoa for extra depth.

Storage & Shelf Life

To keep your spice mix fresh:

• Store in an airtight container in a cool, dark place.
• Avoid moisture exposure – don’t sprinkle directly from the jar over steaming food.
• Use within 6 months for the best flavour, though it can last up to a year.

FAQs About FODMAP-Friendly Curry Powder 

✅ Can I make this spicier?
Yes! Add a pinch of cayenne pepper or chilli powder if you prefer a little heat.

✅ Is asafoetida really a good onion substitute?
Absolutely! A tiny pinch of gluten-free asafoetida powder can provide an onion-like depth without the FODMAPs

.✅ Can I use this in a slow cooker?
Yes, but add it towards the beginning of cooking to fully develop the flavours.