Infused Oil

Infused Oil

Onion and garlic are hard for some people to handle. Use this recipe for onion-infused and garlic-infused oil to add a little flavor to your savory, low-FODMAP dishes.


Due to migraines, I have avoided onion and garlic for several years. Now with my stomach issues, it is a definite must for me to avoid the Allium genus.

So many recipes call for onion and garlic, and for a while I felt that I was limited to not being able to make these dishes. Not so. Many dishes actually do not need these vegetables; they are added as a short-cut to flavor town; other herbs and aromatic vegetables may be used just as well to add depth of flavor to savory dishes.

Granted, there are a few dishes that are elevated by the presence of onion and or garlic, and for these, I use infused oil in place of the actual vegetable. Check out an entry from Monash University, the developers of the Low-FODMAP diet, regarding the safety of using Allium-infused oil and the danger of directly putting these vegetables into a water-soluble food item.


For Onion-Infused Oil
  • ¼ cup vegetable oil (olive, canola, or grapeseed)
  • ½ a medium-sized onion (I like to use yellow onions)
For Garlic-Infused Oil
  • ¼ cup vegetable oil (olive, canola, or grapeseed)
  • 1 whole cloves of garlic, peeled


  1. In a stock pot or large saucepan, add oil. On stovetop, heat oil at medium-high heat until oil is just glistening. Add to oil the entire half of one onion or clove of garlic (do not slice, dice, or otherwise cut the vegetable). Saute the vegetable in oil for 10 minutes, turning the vegetable so that all of it becomes browned (not burnt).
  2. Remove from heat. Remove vegetable completely and dispose. Now you have infused oil.
  3. Allow oil to cool before handling.


  • Use up to 1 Tbsp infused oil in sauces and soups in order to lend an onion or garlic flavor to the dish. Great in Autum Acorn Squash Soup and Harvest Chicken Pot Pie.
  • Store in refrigerator for up to one week in lidded storage container (I prefer to use glass).
  • In a pinch, I use La Tourangelle French-infued garlic oil made with sunflower oil. It is in a nice container and keeps well in pantry.
  • Some migraine-sensitive persons and FODMAP-sensitive persons may still react to the Allium remaining in the oil; use cautiously.
  • Migraine Warning: Onion and Garlic.