Low FODMAP Korean BBQ-Inspired Spice Blend
Bold, smoky, and layered with heat, this Korean BBQ-inspired spice blend brings serious depth to grilled meats, roasted vegetables, or anything else that needs a flavor upgrade. The combination of gochugaru, smoked paprika, and Chinese five-spice creates that signature sweet-savory-smoky profile you'd expect from a Korean barbecue spread — no restaurant required. One of the trickiest parts of following a low FODMAP approach is navigating spice blends and seasoning packets, which often sneak in garlic powder, onion powder, or other high-FODMAP ingredients. This blend skips all of that entirely, relying on ginger, sesame seeds, and carefully portioned brown sugar to build complexity without the gut-irritating culprits. At just a fraction of a tablespoon per serving across eight uses, the sugar stays well within safe limits. It takes about two minutes to mix together and keeps in an airtight jar for up to three months, so you can batch it once and reach for it all season long. Add the optional cayenne if you want an extra kick — or leave it out for a gentler, crowd-pleasing heat.
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Learn more →Ingredients
8 servings
- 2 tbsp gochugaru (korean red pepper flakes)
- 1 tbsp brown sugar
- 1 tbsp smoked paprika
- 1 tsp ground ginger
- 1 tsp toasted sesame seeds
- 1 tsp fine sea salt
- ½ tsp ground black pepper
- ½ tsp chinese five-spice powder
- ¼ tsp ground white pepper
- ¼ tsp cayenne pepper (optional)
Instructions
- 1
Combine the gochugaru, brown sugar, smoked paprika, ground ginger, sesame seeds, salt, black pepper, five-spice powder, white pepper, and cayenne (if using) in a small bowl.
- 2
Whisk or stir with a fork until the blend is uniform in color and texture, with no visible clumps of sugar.
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