When cooking without garlic and onions, there are several wonderful spices that can easily replace their flavors. Look no further than cumin and fennel seeds! Fennel seeds can add a hint of sweetness akin to garlic, while cumin can provide a warm and earthy element to dishes. Black pepper is excellent for adding a spicy kick that garlic often provides. Celery seeds are another great alternative, offering a slightly bitter taste similar to onions. Lastly, ginger can offer a fresh and pungent flavor profile that works well in many recipes without garlic and onions. By incorporating these spices creatively, individuals with allium allergies can still enjoy delicious and flavorful meals.

Here is our full list of our best substitutes, along with their tastes, why they are good replacements, and their benefits:

1. Cumin

• Taste: Warm, earthy, slightly nutty.

• Benefits: Rich in iron, aids digestion, and has anti-inflammatory properties.

• Why a Good Replacement: Adds a warm and earthy flavor, which can help replace the savoriness of onions and garlic.

2. Fennel Seeds

• Taste: Sweet, slightly licorice-like.

• Benefits: Aids in digestion, helps with bloating, and has antioxidant properties.

• Why a Good Replacement: Mimics the sweetness of onions and adds a unique depth of flavor to dishes.

3. Ginger

• Taste: Warm, slightly peppery and sweet.

• Benefits: Anti-inflammatory, aids digestion, and has immune-boosting properties.

• Why a Good Replacement: Adds warmth and complexity to dishes, serving as a good aromatic alternative.

4. Celery

• Taste: Fresh, slightly peppery.

• Benefits: Low in calories, high in fiber, and contains vitamins A, C, and K.

• Why a Good Replacement: Adds a fresh and slightly peppery flavor, offering a different but pleasant alternative to onions.

5. Lemon Juice or Zest

• Taste: Bright, tangy.

• Benefits: High in vitamin C, aids digestion, and has antioxidant properties.

• Why a Good Replacement: Adds a bright, tangy flavor that can enhance and balance the taste of dishes, making up for the missing pungency.

6. Paprika (is smoked flavored, reminder to read the label carefully)

• Taste: Sweet, smoky, and slightly spicy.

• Benefits: Rich in antioxidants, and has anti-inflammatory properties.

• Why a Good Replacement: Adds depth of flavor and a smoky element that can complement and enhance the taste of dishes in place of garlic and onion.

7. Thyme

• Taste: Earthy, slightly minty and lemony.

• Benefits: Antimicrobial, rich in vitamins and antioxidants.

• Why a Good Replacement: Offers a subtle earthy flavor that can enhance the complexity of dishes.

8. Carrots

• Taste: Sweet and earthy.

• Benefits: High in beta-carotene, fiber, vitamins K and C.

• Why a Good Replacement: Adds a sweet, earthy flavor to dishes and can help create a similar base flavor profile.

9. Celery Seeds

• Taste: Mildly bitter, earthy, and slightly peppery.

• Benefits: Rich in calcium, iron, vitamin C, dietary fiber, and antioxidants; has anti-inflammatory properties.

• Why a Good Replacement: Adds a mildly spicy and earthy flavor to dishes, providing a savory base similar to garlic and onions without triggering allium allergies.