What can I use instead of onions and garlic? Flavorful Alternatives for Your Diet

October 4, 2025 •

5 min read

An estimated 10-15% of the global population is affected by Irritable Bowel Syndrome (IBS), with many finding that alliums like onions and garlic trigger symptoms. Fortunately, knowing what can I use instead of onions and garlic? is the key to creating delicious, flavorful meals without discomfort. For those with food intolerances, allergies, or simply a preference, an array of ingredients can replicate their unique taste profiles.

Quick Summary

Explore creative and healthy alternatives to onions and garlic for adding flavor to any dish. Learn about substitutes like asafoetida, infused oils, and other aromatics for a satisfying diet.

Key Points

Asafoetida (Hing) is a powerful substitute: When a pinch is cooked in hot oil, this Indian spice releases a savory, garlicky-onion-like flavor, perfect for curries and stews.
Green tops of scallions and leeks are low-FODMAP: Unlike their high-fructan bulbs, the green parts offer a mild onion flavor and are ideal for garnishes or additions to cooked dishes.
Garlic-infused oil provides flavor without FODMAPs: Since fructans are water-soluble, not fat-soluble, commercially prepared garlic-infused oils are a safe way to add garlic essence to meals.
Fennel and celery can build an aromatic base: Sautéing these vegetables can create a rich flavor foundation for soups, sauces, and stews, replicating the effect of cooked onions.
Explore other aromatics for unique flavors: Alternatives like fresh ginger, cumin, coriander, and various herbs can introduce new dimensions of flavor to recipes, ensuring dishes are never bland.
Pre-made substitutes exist: For convenience, specialized low-FODMAP onion and garlic replacement powders are available for purchase.

Reasons to Consider Onion and Garlic Alternatives

There are numerous reasons why an individual might seek alternatives to onions and garlic. One of the most common reasons is following a low-FODMAP diet, which is often recommended for people with Irritable Bowel Syndrome (IBS). Onions and garlic are rich in fructans, a type of fermentable carbohydrate that can be difficult for the small intestine to absorb, leading to bloating, gas, and abdominal pain in sensitive individuals. Allergies or specific dietary restrictions, such as those followed by some religious communities like Jain and certain Hindu sects, also necessitate finding substitutes. Other individuals may simply dislike the taste or strong lingering breath caused by these pungent ingredients.

Vegetable-Based Substitutes for Onions and Garlic

For those who can tolerate other members of the allium family or are looking for a milder flavor, specific parts of certain vegetables can be excellent replacements. These options are particularly useful for those on a low-FODMAP diet, as only certain parts of these plants contain high levels of fructans.

Green Tops of Scallions and Leeks: The green, leafy parts of scallions (also known as spring onions) and leeks are low in fructans and can provide a gentle, onion-like flavor. The white bulbs, however, are high in FODMAPs and should be avoided. These can be used raw as a garnish or cooked into dishes.
Fennel: This vegetable offers a mild, licorice-like flavor when raw, which mellows into a savory, slightly oniony taste when cooked. It provides a satisfying texture and can be used in soups, stews, and with chicken or fish.
Celery: A core component of many aromatic bases like mirepoix (onion, celery, carrot), celery offers a savory and slightly sweet flavor. Finely chopped celery can be sautéed to create a flavor foundation for curries, stews, and sauces.
Bell Peppers: Especially in Cajun cooking, the green bell pepper is used as part of the “holy trinity” alongside celery and onions to create a flavor base. Red and yellow peppers also add a sweet, colorful alternative.
Ginger: While not a direct substitute, fresh ginger root adds a spicy, pungent, and aromatic quality that can contribute to the overall flavor complexity of a dish, especially in stir-fries and curries.

Spice and Herb Alternatives

Beyond fresh produce, a wide variety of spices and herbs can create the savory depth that onions and garlic typically provide. These are often used in cuisines where alliums are traditionally avoided.

Asafoetida (Hing): This potent, powdered spice is a superstar substitute, particularly in Indian cuisine. It has a pungent, sulfurous smell when raw, but when a small pinch is fried in hot oil or ghee, it develops a deep, garlicky-onion flavor. A little goes a very long way, so it should be used sparingly.
Garlic and Onion Powders: For many people with sensitivities, commercial garlic and onion powders are still problematic. However, specialty products like certified low-FODMAP garlic scape powder and onion replacers offer similar flavor profiles without the high-fructan content.
Herbs: Fresh herbs like chives, basil, parsley, and oregano can add significant flavor. Chives, being a mild allium, offer a subtle onion-garlic hint and can be used generously as a garnish.
Cumin and Coriander: These spices provide earthy, warm, and citrusy notes that can contribute to a complex flavor profile, especially in curries and stews where onion and garlic would typically be used as a base.

Infused Oils and Other Flavor Enhancers

For those strictly avoiding alliums, infused oils and other specific techniques can provide the flavor without the irritating compounds. This is because fructans are water-soluble, not fat-soluble, meaning their compounds don't leach into oil.

Garlic-Infused Oil: A safe way to get garlic flavor on a low-FODMAP diet is by using a commercially prepared, certified garlic-infused oil. Fructans from the garlic do not infuse into the oil. Homemade infused oils carry a botulism risk and are not recommended for long-term storage unless properly acidified.
Homemade Infused Oil (Use Immediately): To make a safe, homemade infused oil for immediate use, sauté chopped garlic or onion in oil for a few minutes and then strain out and discard the solids before adding other ingredients.
Nutritional Yeast: This inactive yeast has a savory, cheesy, and slightly nutty flavor, adding a pleasant umami depth to dishes where onion might be missed.

A Quick-Guide Comparison of Onion and Garlic Substitutes


Substitute	Flavor Profile	Best For	Dietary Considerations
Asafoetida (Hing)	Pungent, mellows to an onion-garlic flavor when cooked.	Curries, stews, savory vegetarian dishes.	Low-FODMAP, excellent for allium intolerance.
Green Scallion/Leek Tops	Mild, subtle onion flavor.	Garnishes, stir-fries, soups (added towards the end).	Low-FODMAP (use only the green parts).
Fennel Bulb	Mildly pungent, anise-like flavor when raw, savory when cooked.	Soups, stews, braised dishes, chicken, and fish.	Can provide onion-like texture.
Celery	Savory, slightly sweet, and aromatic.	Mirepoix base for soups, stews, and sauces.	Generally safe for most diets.
Ginger	Spicy, pungent, and warm.	Stir-fries, curries, marinades.	Not an allium, provides distinct flavor depth.
Garlic-Infused Oil	Garlicky flavor.	Sautéing, dressings, finishing oil.	Low-FODMAP (fructans are not fat-soluble).

Conclusion: Cooking Beyond the Allium Family

Cooking without onions and garlic can initially seem daunting, as they are staples in many cuisines. However, as this guide demonstrates, a wide array of flavorful and healthy alternatives exist to ensure your food remains delicious and satisfying. From the powerful punch of asafoetida to the gentle notes of green scallion tops and the robust flavors of fresh ginger and celery, a world of new culinary possibilities awaits. By experimenting with these substitutes, you can build new flavor foundations and discover innovative ways to enhance your meals while adhering to your dietary needs. The key is to embrace the new ingredients, play with spice combinations, and be open to different flavor profiles. Your diet doesn't have to be bland just because you're avoiding alliums.

Additional Flavoring Techniques

Herbal Blends: Create your own custom seasoning blends using dried herbs like basil, oregano, thyme, and rosemary. For a brighter flavor, incorporate lemon zest or a pinch of sumac.
Sautéing Other Aromatics: Instead of onions, build your base by sautéing finely chopped celery, carrots, or bell peppers. This provides a depth of flavor that is often the primary role of onions in a dish. A classic French mirepoix or Cajun “holy trinity” offers excellent starting points.
Utilizing Umami: Add ingredients that provide a rich, savory umami flavor, such as nutritional yeast, soy sauce (or tamari for gluten-free diets), or miso paste. These can compensate for the depth lost from omitting alliums.

For more information on navigating food intolerances, consult resources from organizations like the International Foundation for Gastrointestinal Disorders.

Frequently Asked Questions

Asafoetida powder, also known as hing, is the best all-purpose substitute. A tiny pinch fried in hot oil or ghee can replicate the savory flavor of both onion and garlic, and it is a popular ingredient in cuisines where alliums are avoided.

Yes, but only the green, leafy tops of scallions and leeks are considered low-FODMAP. The white bulbs contain high levels of fructans and should be avoided by sensitive individuals.

You can use a commercially produced, certified garlic-infused oil. Since the high-FODMAP fructans are not fat-soluble, the oil captures the garlicky flavor without the trigger compounds. Alternatively, try garlic chives, which have a mild flavor.

For a crunchy texture in raw dishes like salads, try radishes or the white core of Napa cabbage. For cooked dishes, finely diced celery or the fennel bulb can provide a satisfying texture similar to cooked onions.

Homemade infused oils with fresh garlic or onion carry a risk of botulism if stored improperly. For safety, use homemade infused oil immediately after making it by straining out and discarding the solids.

Many common spices and herbs are naturally free of alliums and can be used to add flavor. Good options include cumin, coriander, ginger, paprika, turmeric, mustard seeds, and fresh herbs like basil, oregano, and parsley.

In many cases, yes, especially for mild recipes. However, for dishes where they form the aromatic base, you may need to add other seasonings or aromatics like celery, fennel, or spices to prevent the final result from tasting bland.