Tasty food definitely doesn't need garlic and onion! That's why I've gathered this collection of no onion, no garlic recipes to highlight the many flavorful and satisfying dishes that can be made without it.
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Why Avoid Garlic and Onion?
- Some avoid onion and garlic for religious purposes, either all the time or during certain times, such as having sattvic food during the Hindu festival of Navarati.
- Some are sensitive to fructans or are following a low FODMAP diet.
- Some just dislike onion or garlic flavor!
Whatever your reason for avoiding garlic and onion, there are sure to be some recipes for you in this collection!
Adding Flavor Without Garlic or Onion
Garlic and onion are common aromatics to add umami, pungent, slightly sweet flavors to dishes. Here are some tips for adapting your onion and garlic recipes:
- Add plenty of aromatic spices. Amp up the asafetida, cumin, turmeric, chili powder, smoked paprika, curry powder, cinnamon, or whatever other spices you love.
- Try infused oils. If your gut can't tolerate onion and garlic, try out infused oils! They add the flavor of onion and garlic without upsetting your gut!
- Add other umami ingredients. Add fennel, mushrooms, tomato paste, soy sauce, or nutritional yeast to add another savory layer of flavor to your dish.
Now that we've covered some basics about onion and garlic-free foods let's get into these recipes!
Breakfasts
Trying breakfasts that lean on the sweeter side is an easy way to go garlic and onion free. Still, there are some savory options here if you are on team savory breakfast!
Pistachio Banana Smoothie with Avocado
Start your day feeling nourished and satisfied with this creamy smoothie packed with fruits, veggies, and protein powder.
Make This Pistachio Banana Smoothie
Cinnamon Spice Oatmeal
Indulge in the perfect fall breakfast with this oatmeal recipe full of warm spice flavors.
Make This Cinnamon Spice Oatmeal
2-Ingredient Oat Milk Chia Pudding
This creamy and nutrition-packed recipe is so simple to make, there's no reason not to try it!
Make This Oat Milk Chia Pudding
Sabudana Khichdi
This vegan dish, made with tapioca and potatoes, is bursting with flavor from the aromatic curry leaves, cumin seeds, fiery finger chilies, and fresh cilantro.
Make This Sabudana Khichdi
Overnight Oats with Cranberries and Cinnamon
Combine tart cranberries, crisp apples, and cozy cinnamon for a hearty breakfast that's ready right when you wake up.
Make These Cranberry and Cinnamon Overnight Oats
Savory Cottage Cheese Bowl
This colorful breakfast combines crisp, fresh veggies with rich, creamy cottage cheese for a high-protein pairing you won't soon forget.
Make This Cottage Cheese Bowl
Sweet Potato Porridge
Ready in just 15 minutes, this one-pot porridge can go in the sweet or savory direction depending on your topping choices.
Make This Sweet Potato Porridge
Tiramisu Overnight Oats
Have your coffee and breakfast all rolled up in one with these decadent espresso-infused overnight oats.
Make These Tiramisu Overnight Oats
Low FODMAP Shakshuka
Warmly spiced and easy to digest, this quick recipe somehow tastes like it's been simmering for hours.
Make This Shakshuka
High Protein Cinnamon Roll Overnight Oats
It's not just savory recipes that can be packed with protein! These oats use a combination of protein powder, silken tofu, and chia seeds to deliver over 50 grams of satiating protein per serving.
Make These Cinnamon Roll Overnight Oats
Za'atar Spiced Low FODMAP Tofu Scramble
Wake up your taste buds with this flavorful tofu scramble, featuring homemade za'atar seasoning, black salt, nutritional yeast, and asafetida.
Make This Scramble
Salads
No sliced red onion or sneaky garlic-filled dressing on these salads!
Butternut Squash Quinoa Salad
Featuring the sweetness of butternut squash and the tanginess of pomegranate arils, this is the ultimate fall and winter salad.
Make This Butternut Squash Quinoa Salad
Radicchio Salad with Vinaigrette
Bitter radicchio is tempered with juicy pairs and sweet dried cranberries for a balanced salad that is perfect for hosting.
Make This Radicchio Salad
Quinoa and Chickpea Salad
This warm salad features spiced chickpeas for a cozy and hearty lunch or dinner.
Make This Quinoa and Chickpea Salad
Shaved Vegetable Salad
There is something about a colorful salad that just screams "eat me"! This one uses rainbow carrots and fennel for a sweet and tangy flavor combo that's ultra-refreshing.
Make This Shaved Vegetable Salad
Strawberry Salad
Strawberry and basil is a beautiful flavor combination. Drizzle it with some homemade balsamic dressing and you have a quintessential sweet summer salad.
Make This Strawberry Salad
Apple and Cucumber Salad
With a refreshing mint dressing, this cucumber and apple salad is the ideal fresh dish to tote to a summer cookout.
Make This Apple and Cucumber Salad
Kale Apple Salad
Tender kale, buttery hazelnuts, crisp apples, and tangy pecorino romano come together for this robust and well-balanced salad recipe.
Make This Kale Apple Salad
Sprouted Mung Bean Salad
Use an instant pot to easily sprout mung beans for this vibrant nutrition-packed salad.
Make This Mung Bean Salad
Fruity Moroccan Couscous Salad
This couscous salad is a delicious blend of sweet, herbaceous, and warmly spiced flavors that make it perfect as a side dish or a light lunch.
Make This Couscous Salad
Spicy Watermelon Jalapeño Salad
Go the unexpected route this summer with juicy watermelon, charred corn, and a spicy jalapeño dressing.
Make This Watermelon Jalapeño Salad
Sides
Find the perfect side dish for casual weeknights to fancier special occasions with this versatile collection.
Whole Grilled Cauliflower
There is just something impressive about serving out slices of a whole cauliflower. Topped with a golden ginger lemon sauce, this grilled cauli is as beautiful as it is tasty.
Make This Grilled Cauliflower
Creamy Hummus without Garlic
This is the best recipe for hummus without garlic you will find! So luscious and flavorful, you won't miss the garlicky pre-made hummus at all.
Make This Hummus
Oven Roasted Vegetables
All you need is some salt, pepper, and olive oil to make these roasted veggies really shine. Sometimes simple is the best way to go!
Make These Roasted Vegetables
Shakarkandi Ki Chaat (Sweet Potato Street Food)
Seasoned with chaat masala, black salt, and Kashmiri chili powder, this sweet potato dish expertly combines the flavors Indian cuisine is known and loved for.
Make This Sweet Potato Street Food
Miso-Glazed Aubergine
With soy sauce, white miso, and sesame oil, this eggplant offers some serious umami flavor.
Make This Miso-Glazed Aubergine
Zeytinyağlı Pırasa Yemeği (Turkish Braised Leeks)
Low and slow, and plenty of good-quality olive oil, is the name of the game for this comforting dish.
Make These Turkish Braised Leeks
Jeera Aloo (Cumin Spiced Potatoes)
Perfect for a quick weeknight meal or a lazy Sunday evening, these potatoes are a satisfying side made with ingredients you probably already have on hand.
Make These Cumin Spiced Potatoes
Fried Green Tomatoes
Embrace the flavors of the Southern U.S. with these crispy-yet-juicy little slices of amazing.
Make These Fried Green Tomatoes
Hot Honey Brussel Sprouts
These brussels are crispy on the outside and soft on the inside, with the well-loved sweet n' spicy flavor of hot honey.
Make These Hot Honey Brussels
Instant Pot Aloo Matar
Use an instant pot to satisfy your craving for Indian curries in record time.
Make This Aloo Matar
Farinata Di Ceci (Italian Chickpea Pancake)
Use this nutty chickpea flour-based flatbread with dips, spreads, or as a gluten-free pizza crust!
Make These Italian Chickpea Pancakes
Quick Eryngii Mushrooms
What does butter, soy sauce, and mushrooms give you? The ultimate umami side dish in under 30 minutes!
Make These Eryngii Mushrooms
Instant Pot Palak Rice (Indian Spinach Rice)
Add greens to your meal Indian style with this gorgeous green rice. Take this dish from side to main dish energy by adding some paneer.
Make This Indian Spinach Rice
Honey Glazed Sweet Potatoes
These sticky sweet potatoes are simple to whip up and offer a crowd-pleasing sweet and savory combo.
Make These Honey Glazed Sweet Potatoes
Baked Portobello Mushrooms
Stuffed with artichokes, white beans, spinach, and feta, these earthy and cheesy mushrooms can really pass for a main or a side. Or, stuff mini mushrooms for a bite-sized version!
Make These Baked Portobello Mushrooms
Mango with Chili Lime Salt
Of course, any fresh fruit will be free from onion and garlic, but this fresh mango is a little more dressed up than your average fruit bowl.
Make This Chili Lime Mango
Mains
Try out one of these satisfying main dishes as the star of your next meal.
Vegan Chili Mac
Who wouldn't love this mash-up of two comfort food favorites? With a healthy dose of chili spices, this chili mac is packed with flavor.
Make This Chili Mac
Gobo Sushi
Roll up some earthy pickled burdock root for a simple yet flavorful vegan sushi roll.
Make This Gobo Sushi
Creamy Broccoli Pasta
This vibrant pasta with broccoli and spinach is a heartier way to get your greens in than grabbing another salad.
Make This Broccoli Pasta
Aloo Matar
This flavor-packed dish is free from soy, dairy, gluten, nuts, and (of course) garlic and onion. Share this classic Indian dish with family members who all have different dietary needs.
Make This Aloo Matar
Tempeh BLT Sandwich
Smoky tempeh, sweet tomato, and buttery avocado will put this sandwich at the top of your fav easy recipes list.
Make This Tempeh BLT
Brown "Butter" and Sage Pumpkin Soup
Enjoy a cozy autumn soup topped with pepitas, smoked paprika, and coconut milk to bring it all together.
Make This Pumpkin Soup
Vegetable Pulao
This one-pot rice dish is full of pantry staple spices and veggies for a quick-yet-flavorful dish. Make this tasty dish once and you'll realize why it's a go-to in many Indian homes.
Make This Vegetable Pulao
Spaghetti with Zucchini
Easily throw together this flavorful spaghetti and zucchini dish that really highlights the sweet and fresh taste of zucchini.
Make This Spaghetti with Zucchini
Red Lentil Dal
Looking for a quick and easy comfort food for a busy weeknight? Look no further than this cozy one-pot meal.
Make This Red Lentil Dal
Vegan Egg Mayo Sandwich
This tasty vegan 'wich combines firm and silken tofu with black salt for a convincingly eggy texture and flavor.
Make This Vegan Egg Mayo Sandwich
Chickpea Spinach Curry
Indian dishes reign supreme on the onion and garlic-free front thanks to their well-spiced flavor. This spinach curry is a perfect example, with tender chickpeas and over ten different spices.
Make This Chickpea Spinach Curry
Tofu Spring Rolls
Packed with fresh herb flavor, these spring rolls are great for a light lunch or even appetizers.
Make These Tofu Spring Rolls
Lemon Broccoli Chickpea Pasta
With chickpeas in the sauce, on top, and in the noodles, this dish really highlights the versatility of the humble chickpea.
Make This Lemon Broccoli Chickpea Pasta
Thanks for browsing this collection of onion-free garlic-free recipes! If you found some recipes you'd like to make, don't forget to pin this post to Pinterest so you don't lose it!
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