How to Use Spring Onion (Green Onion) on the Low FODMAP Diet

The low FODMAP diet can be a lifesaver for those dealing with IBS symptoms, but let’s face it, cooking without onion can be demoralising. Fear not, fellow FODMAPers, because spring onion (also called green onion or scallion) can bring back that onion flavour without the belly ache. This article is going to guide you through how to use spring onion on the low FODMAP diet.

Which part of the spring onion is low FODMAP?

The white bulb and light green parts of spring onion are high in FODMAPs and need to be avoided during the first phase of the low FODMAP diet, however the dark green leafy bits are low FODMAP and will add an oniony kick to your cooking.

How do you use spring onion when cooking?

The spring onion’s dark green tops are a fantastic way to add extra flavour to your dishes. Here’s how to use them:

• Get Snipping: Simply snip off the dark green parts, discarding the white bulb and pale green sections (or save these and regrow the green leaves – see next section).
• Quantity Matters: During the the first phase of the low FODMAP diet, you can enjoy up to 1.5 cups of chopped spring onion leaves – that’s a lot of flavour!
• Release the Flavour: Just like regular onion, you can sauté the spring onion greens to release their aroma and intensify the taste or you can add the chopped leaves straight into dishes – the choices are endless.
• Garnish Power: Don’t underestimate the power of a sprinkle of chopped spring onion greens as a garnish. It adds a pop of colour and a burst of fresh, oniony flavour.
• Freeze Leftover Greens: Buy spring onions when they are in season, then chop and freeze the green tops in ½ cup servings in a zip lock bag. You can use frozen spring onions in cooked dishes like soups, casseroles and stir-fry meals. Don’t use frozen spring onion greens in uncooked dishes like salad as the texture will go a bit slimy as they thaw.

How much spring onion do you use when replacing onion?

In our test kitchen we follow a couple of simple guidelines:

1. If using raw spring onion greens, or adding them at the very end of cooking, then we usually use about 1 tablespoon of finely chopped spring onion greens per serving (then we add more to taste as needed).
2. If we are adding them at the start of cooking, for example when making soup, then we’d try swapping in ½ cup of chopped spring onion greens per regular onion to create a flavour base.

Visual Guide To Chopping Spring Onion

1. Remove the white bulb and light green parts and place them to the side to regrow. Alternatively, you can gift these bits to a neighbour or discard them.

Wash the green leaves.

Stack the green leaves together and finely slice. If we are using them in a casserole or stir-fry, we cut the leaves a bit chunkier, as pictured below. If we use them in a salad or as garnish, we chop them again to make them a bit finer.

If you have more spring onion greens than you need, try measuring them out into ½ cup servings.

Place in a ziplock bag, squeeze out the air and freeze for up to 3 months. Pan fry from frozen in a little bit of oil and add to your favourite cooked dish.

How To Regrow Spring Onion & Save Waste

Regrowing spring onions from scraps is a great way to reduce waste and have a constant supply of fresh flavour. Simply pop the spring onion bulb (this is the white root end) in a glass with enough water to cover the roots, but not the green part. Put it on a sunny windowsill and change the water every couple of days. After a couple of days, you’ll see fresh green shoots emerge. Once they reach a few inches, you can either harvest them as needed by cutting the green leaves, or transplant them into a pot with soil for a longer-term supply (if you leave the spring onions in a glass for too long the stems will go mouldy). When harvesting from the garden just snip off the green leaves that you need for your meal (leave the stem in the soil so it can reshoot again).

Here are some photos from our test kitchen showing how we regrow our spring onion.

Spring Onion Inspiration

Here are some cooking ideas to get you started:

• Omelet Enhancer: Add chopped spring onion greens to your omelet for a savoury and satisfying breakfast.
• Soup Savoury: Sprinkle some on top of your next bowl of soup or stew for an extra layer of flavour.
• Stir-fry Sensation: Toss chopped spring onion greens into your stir-fry for a quick and flavourful meal.
• Potato Perfection: Liven up your mashed potatoes with a sprinkle of spring onion greens.

Or try one of our well-loved recipes:

• Simple Potato & Egg Salad
• Zingy Lime & Basil Roast Veggie Salad
• Summer Beef Salad with Mustard Vinaigrette
• Curry Quinoa Fritters

We also have over 1000+ low FODMAP recipes in our premium Recipe Club if you need more inspiration.

Where can I find more information on the FODMAPs in spring onion?

Check out the Monash University FODMAP Diet App. This app will tell you what FODMAP groups are in the spring onion stem/bulb and give you the most up-to-date information.

Final Thoughts

With a little creativity, spring onion greens can be your go-to ingredient for adding low-FODMAP onion flavour to your favourite dishes. So, get chopping and enjoy the delicious world of low-FODMAP cooking. We hope this guide on how to use spring onion on the low FODMAP diet helps.

Image credits: Alana Scott from A Little Bit Yummy