Low FODMAP Caribbean Jerk-Style Herb Oil

Total time25 min

Prep time10 min

Cook time5 min

Low FODMAP Caribbean Jerk-Style Herb Oil

Bold Caribbean spice doesn't have to come with a side of digestive distress, and this herb oil proves it beautifully. Allspice, cinnamon, nutmeg, smoked paprika, and a whisper of scotch bonnet are toasted and then gently infused into avocado oil alongside fresh thyme, parsley, and scallion greens — delivering that deep, layered jerk flavor without any of the usual high-FODMAP culprits. The key move here is using only the green tops of the scallions, which are where all the oniony brightness lives without the fructans that cause problems; the white bulb portions get left out entirely. A slow, low-heat infusion keeps everything fragrant and vibrant rather than scorched, and a final squeeze of lime lifts the whole thing before you strain it into a gorgeous deep golden-green oil. Drizzle it over grilled proteins, roasted vegetables, rice, or anything that needs a hit of the islands. It makes eight servings and keeps in the fridge for up to a week, so you can cook once and reach for it all week long.

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Ingredients

8 servings

For the herb oil

½ cup neutral oil (such as avocado oil or light olive oil)
Crisco Pure Vegetable Oil Crisco Pure Canola Oil Wesson Pure Vegetable Oil Mazola Cholesterol Free Canola Oil 40 fl oz Pompeian 100% Grapeseed Oil
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4 scallions, green tops only, roughly chopped
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
¼ cup fresh thyme leaves (from about 10 sprigs)
2 tbsp fresh flat-leaf parsley, roughly chopped
1 tsp ground allspice
½ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground black pepper
Ingredient note
Habanero pepper only becomes a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1/8 of a habanero pepper per serving, so it is likely Low FODMAP. If you prefer to always avoid habanero pepper, please tap it and change its rating to Red.
¼ tsp smoked paprika
½ tsp fine salt
1 tbsp fresh lime juice
½ scotch bonnet seeds or habanero pepper, seeds removed, finely minced (optional)

Instructions

1
Combine the ground allspice, cinnamon, nutmeg, black pepper, and smoked paprika in a small saucepan. Toast over medium-low heat, stirring constantly, until fragrant, about 1 minute — watch closely, as ground spices can scorch quickly.
2
Pour the oil into the saucepan with the toasted spices. Add the scallion greens, thyme leaves, parsley, salt, and scotch bonnet pepper, if using. Warm over low heat until the scallion greens are wilted and the oil is fragrant and just beginning to bubble at the edges, about 3–4 minutes. Do not let the oil simmer vigorously — you want a gentle infusion, not a fry.

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