Onion and garlic are where most savory recipes start, so being told to cut them out can feel like being told to cook with one hand. The good news is that flavor doesn't actually depend on them. With a few swaps (fennel, ginger, the green tops of scallions and leeks, a good infused oil, and a broth that already tastes like something), you can make soups, grains and weeknight dinners that nobody will miss the onion in.
We've been cooking this way for years. Every OWL broth is made without onion or garlic, and below is everything we've learned about making food taste great without them.
Why I stopped cooking with onion and garlic
A note from Lindsey, OWL's founder:
When I was working on my own digestion, the gut-healing protocols I followed all had me take onion and garlic out. I wanted bone broth to be part of my daily routine, but I couldn't find one made without them, so I started simmering my own with ginger, turmeric, fennel and herbs. That's still how we make every jar of OWL broth today.
It also made me appreciate how Ayurveda thinks about these plants. Onion and garlic are treated less like everyday food and more like medicine: strong, heating, and best used on purpose, in the right amount, for the right person, rather than tossed into every pan by default.
Why onion and garlic bother some people
There are a few different reasons people avoid alliums (the plant family that includes onion, garlic, leeks, shallots, scallions and chives).
FODMAPs. Onion and garlic are high in fructans, a type of carbohydrate that some people, especially those with IBS, don't digest well. That can mean bloating, cramping, gas or diarrhea (Monash University FODMAP). A low FODMAP diet is designed as a short elimination phase followed by careful reintroduction, so many people find they can bring some alliums back. It's best done with guidance from a dietitian or doctor.
Intolerance vs. allergy. Most reactions to onion and garlic are intolerances, which happen in the digestive tract. True allergies are less common and involve the immune system (Cleveland Clinic). The difference matters in the kitchen, because some of the swaps below (like garlic-infused oil) work for FODMAP sensitivity but not for an allergy.
Tradition. In Ayurveda, onion and garlic are considered stimulating and heating, and garlic in particular has long been used as a medicinal herb (Hridaya Yoga). Many yogic and some religious traditions leave them out of everyday cooking entirely. That's a traditional framework rather than biomedical evidence, but it's a big reason allium-free cooking has such a deep and delicious history, particularly in Indian vegetarian kitchens.
Whatever your reason, the cooking challenge is the same: replace the sweetness, depth and savory backbone that onion and garlic usually provide.
The best onion and garlic substitutes
Fennel: your new onion
Diced and cooked slowly in a little oil, fennel turns soft, sweet and mellow, and it does almost everything onion does at the start of a soup or braise. The licorice note fades as it cooks. Use it one-for-one in place of onion. For a side dish that shows it off, try our Pan Seared Fennel, or put it to work in Salmon & Fennel Soup or Sweet Potato Fennel Soup.
Carrot and celery
Two-thirds of a classic soup base is already allium-free. Carrot brings sweetness and color, and celery (leaves included) brings a savory, slightly salty depth. If you're strictly low FODMAP, keep celery to a modest amount and check the Monash app for portion sizes.
Ginger
Ginger gives you the bite and warmth that garlic usually brings. Grate it into soups, stir-fries, congee and dressings. It's one of the main flavors in every OWL broth for exactly this reason.
The green parts of scallions and leeks, plus chives
The fructans in scallions and leeks are concentrated in the white and pale green parts. The dark green tops are much lower, and Monash recommends spring onion greens and chives as onion replacements (Monash University FODMAP). Slice leek greens finely and cook them slowly in oil as you would onion. Scatter scallion greens and chives on at the end for fresh oniony flavor.
These are still alliums, so skip them if you have an allergy.
Garlic-infused oil
This is the closest you'll get to real garlic flavor if FODMAPs are your issue. Fructans dissolve in water but not in fat, so garlic's flavor moves into the oil while most of the fructans stay behind (Monash University FODMAP). Use it to start a soup or finish roasted vegetables. Buy a commercial one (look for Monash certification if you're strict). Homemade garlic oil carries a food-safety risk if it's stored, so if you make it yourself, use it right away.
Not suitable for a garlic allergy.
Asafoetida (hing)
A tiny pinch of this pungent resin, bloomed in hot oil or ghee, gives a surprisingly onion-and-garlic-like savoriness. It's a staple in Indian cooking for exactly this reason, and it's lovely in dal, kitchari-style rice and lentils, and vegetable soups. Many brands blend it with wheat flour, so check the label if you avoid gluten.
Herbs, acid and umami
When something tastes flat, it's usually missing salt, acid or depth, not onion. Finish with lemon or a splash of vinegar, plenty of fresh herbs (parsley, cilantro, dill, basil), and something savory like miso, seaweed, tomato paste or a good parmesan.
A broth with the flavor already built in
Most store-bought broths use onion and garlic as their main flavoring. A well-made allium-free broth gives you the depth you'd otherwise get from a long-cooked onion base, without any extra work. Ours are simmered for over 24 hours with ginger, turmeric, fennel, celery, carrots and fresh herbs, and no onion or garlic, so a jar of Chicken Bone Broth Elixir does a lot of the flavor work for you.
Where onion and garlic hide
If you're avoiding alliums strictly, the ingredient list matters as much as the recipe. Watch for:
- Onion powder and garlic powder, in spice blends, rubs, seasoned salts and taco mixes
- "Natural flavors," "spices" or "seasoning", which can include onion or garlic
- Store-bought broth, stock and bouillon, which almost always contain them
- Sauces and condiments: ketchup, barbecue sauce, salsa, pasta sauce, salad dressings, curry pastes
- Prepared foods: sausages, deli meats, veggie burgers, crackers, chips and soups
- Restaurants, where garlic and onion are in nearly everything, so ask
An easy allium-free soup base
This is a base you can build almost any soup on. Make it once, then take it anywhere: add cooked rice and shredded chicken, white beans and kale, or blend it with roasted squash.
Serves: 4 · Prep: 10 minutes · Cook: 25 minutes
Ingredients
- 2 tbsp garlic-infused olive oil (or plain olive oil or ghee)
- Small pinch asafoetida (optional)
- 1 fennel bulb, diced
- 2 carrots, diced
- 1 celery stalk, diced
- 1 cup finely sliced leek greens (dark green part only)
- 1-inch piece fresh ginger, grated
- 1 jar (32 oz / 4 cups) OWL Broth Elixir, or homemade allium-free broth
- Sea salt, to taste
- Lemon juice, scallion greens or chives, and fresh herbs, to finish
Instructions
- Warm the oil in a soup pot over medium heat. Add the asafoetida, if using, and stir for 10 seconds.
- Add the fennel, carrots, celery and leek greens with a pinch of salt. Cook gently, stirring now and then, for 10 to 12 minutes, until soft and sweet but not browned.
- Stir in the ginger and cook for 1 minute.
- Pour in the broth, bring to a simmer, and cook for 10 minutes, or until the vegetables are tender.
- Add whatever you're building on (cooked grains, chicken, beans, greens) and heat through.
- Season with salt and a squeeze of lemon. Finish with scallion greens, chives or herbs.
Make it a full meal: stir in leftover rice and shredded chicken for a simple chicken-and-rice soup, or use it as the cooking liquid for congee.
Cooking without onion and garlic: FAQs
Does cooking onion and garlic make them easier to digest?
Not for FODMAPs. Cooking doesn't remove fructans, and because they dissolve in water, they end up in the soup or sauce even if you fish the onion out afterward. Infusing in oil is the exception.
Is garlic-infused oil allium-free?
No. It's made from garlic, so it isn't suitable for an allium allergy. It works for FODMAP sensitivity because the fructans don't transfer into the oil.
Are leeks, shallots and chives alliums too?
Yes. Shallots behave like onion. The green tops of leeks and scallions and chives are much lower in fructans, which is why they're useful swaps for FODMAP sensitivity, but they're still alliums.
What's the best onion substitute in soup?
Fennel, cooked slowly with carrot and celery, plus finely sliced leek greens if you tolerate them. Starting with a broth that already has depth makes the biggest difference of all.
What's the best garlic substitute?
Garlic-infused oil comes closest. Fresh ginger and a pinch of asafoetida are good options if you're avoiding alliums entirely.
Is OWL broth low FODMAP?
Our broths are made without onion or garlic, but they aren't certified low FODMAP. If you're following a strict protocol, check the ingredient list against your plan or ask your dietitian.
Will food taste bland without onion and garlic?
Only if nothing replaces them. Build sweetness (fennel, carrot), warmth (ginger), freshness (herbs, scallion greens) and depth (a good broth, miso or seaweed), and finish with salt and acid.
Keep cooking: How to Make Congee With Bone Broth · Pan Seared Fennel · How to Make Turkey Bone Broth · Powdered vs. Liquid Bone Broth