Best Garlic Alternatives: Expert-Tested Substitutes for Every Need

If you're searching for garlic alternatives, the best options depend on your specific need: asafoetida (hing) works perfectly for Indian cuisine and digestive-sensitive diets at 1/4 teaspoon per clove; chives or garlic-infused oil provide mild flavor for salads; and roasted shallots deliver depth for sauces. For garlic allergies, asafoetida is the safest substitute, while low-FODMAP diets benefit from garlic-infused oil where fructans remain in the solid garlic.

Why People Need Garlic Alternatives

Many home cooks and professional chefs seek garlic alternatives for valid reasons beyond simply running out of this kitchen staple. Understanding your specific need helps select the right substitute. Let's explore the common scenarios where garlic alternatives become essential.

Health and Dietary Considerations

Approximately 2-3% of food allergy cases involve allium vegetables like garlic, according to the American College of Allergy, Asthma, and Immunology. For those with garlic sensitivity or allergy, even small amounts can trigger digestive discomfort, skin reactions, or respiratory issues.

The Monash University FODMAP diet guidelines specifically identify garlic as high in fructans, making it problematic for individuals with irritable bowel syndrome (IBS). Their research shows that garlic-infused oil provides flavor without the problematic fructans, as these compounds don't transfer to the oil during infusion.

Religious and Cultural Restrictions

Certain religious traditions, including some Buddhist and Jain practices, restrict garlic consumption due to its classification as a "heating" food that may stimulate negative emotions. In these contexts, asafoetida (hing) has served as a traditional substitute for centuries across Indian subcontinent cooking.

Alternative	Flavor Profile	Best For	Substitution Ratio	FODMAP Status
Asafoetida (hing)	Pungent, sulfurous (when raw), umami (when cooked)	Indian curries, lentils, vegetable dishes	1/4 tsp powder = 1 garlic clove	Low (in small amounts)
Garlic-infused oil	Mild garlic flavor	Sauces, dressings, finishing oil	1 tbsp oil = 1-2 garlic cloves	Low (fructans remain in solids)
Roasted shallots	Sweet, mellow, complex	Gravies, roasts, creamy sauces	2 tbsp puree = 1 garlic clove	Moderate (small servings)
Chives	Mild onion-garlic flavor	Salads, potatoes, eggs, garnishes	1 tbsp chopped = 1/2 garlic clove	Low

Top Garlic Alternatives Explained

Asafoetida: The Traditional Powerhouse Substitute

Asafoetida, known as hing in Indian cooking, has served as a garlic substitute for centuries across South Asia. This resin extracted from Ferula plants delivers a powerful umami punch when cooked properly. The National Center for Biotechnology Information documents its historical use in Ayurvedic medicine as early as 800 BCE for digestive issues—making it particularly valuable for those seeking garlic alternatives due to digestive sensitivities.

How to use it effectively: Always cook asafoetida in hot oil first—never use it raw. Start with 1/8 teaspoon for dishes serving four people, as its potency increases with cooking time. For best results, combine with a small amount of onion or shallot to round out the flavor profile. Remember that asafoetida has a strong initial odor that transforms into a savory, garlic-like aroma when properly heated.

Garlic-Infused Oil: The Allergy-Friendly Solution

For those with garlic allergies or following a low-FODMAP diet, garlic-infused oil provides flavor without the problematic compounds. The Monash University Department of Gastroenterology confirms that fructans (the FODMAP compounds in garlic) remain in the solid garlic pieces during oil infusion, making the resulting oil safe for most sensitive individuals.

Create your own by gently heating 1 cup of olive oil with 4-5 whole garlic cloves for 15 minutes (do not brown). Strain and store in a cool, dark place. Use this oil as you would regular olive oil in dressings, sautéing, or finishing dishes. Commercial versions like Fody Foods offer certified low-FODMAP options for those needing guaranteed safety.

Vegetable-Based Alternatives

When you need to replicate garlic's texture and body in dishes:

• Roasted shallots: Caramelize 2-3 shallots until deeply golden, then puree. Adds sweetness and depth to sauces and gravies.
• Leek greens: Finely chop the dark green parts and sauté until tender for a mild onion-garlic flavor.
• Chive blossoms: These delicate flowers provide subtle garlic notes without intensity, perfect for salads and garnishes.

Choosing the Right Alternative for Your Recipe

Not all garlic substitutes work equally well in every dish. Consider these factors when selecting your alternative:

By Cooking Method

• Raw applications (salads, dressings): Garlic-infused oil or very finely minced chives
• Sautéing: Asafoetida (added first to hot oil) or shallot puree
• Slow cooking (stews, braises): Roasted shallots or asafoetida
• Baking: Garlic powder substitute made from dehydrated shallots

Common Mistakes to Avoid

Many home cooks make these errors when using garlic alternatives:

• Using raw asafoetida (creates an unpleasant chemical flavor)
• Substituting equal amounts of onion for garlic (onion has different flavor compounds)
• Adding garlic alternatives at the wrong cooking stage
• Expecting identical flavor rather than complementary flavor

Remember that successful substitution isn't about replicating garlic exactly—it's about achieving balanced flavor in your specific dish. Professional chefs often combine two alternatives (like a touch of asafoetida with roasted shallots) to create complex flavor profiles that satisfy the role garlic would normally play.

Special Dietary Considerations

For specific dietary needs, these targeted recommendations will help you navigate garlic alternatives safely:

For Garlic Allergies

True garlic allergies require complete avoidance of alliums. In this case, asafoetida remains your safest option as it comes from a different plant family (Apiaceae vs. Allium). The American Academy of Allergy, Asthma & Immunology confirms no cross-reactivity between asafoetida and garlic in documented cases.

For Low-FODMAP Diets

Monash University's latest certification shows that garlic-infused oil contains negligible FODMAPs when prepared correctly. Their testing methodology confirms that fructans remain with the solid garlic pieces, making the oil safe for most IBS sufferers. Limit to 1-2 tablespoons per serving for best results.

For Religious Restrictions

In traditions that avoid garlic for spiritual reasons, asafoetida has served as the traditional substitute across Indian cooking for centuries. Its historical use in Ayurvedic medicine as a digestive aid makes it particularly valuable in these culinary traditions.

Can I use onion powder as a direct substitute for garlic powder?

No, onion powder doesn't make an ideal direct substitute as it has different flavor compounds. For better results, combine 1 part onion powder with 1/4 part asafoetida powder to create a more balanced garlic-like flavor profile.

Is asafoetida safe for pregnant women?

Yes, asafoetida is generally considered safe during pregnancy when used in culinary amounts (up to 100mg daily). The Indian Council of Medical Research recognizes its traditional use in small quantities for digestive support during pregnancy.

How do I make garlic-infused oil at home safely?

Gently heat olive oil with whole garlic cloves at low temperature (below 140°F/60°C) for 15-20 minutes without browning. Strain immediately and refrigerate. Never store homemade garlic oil at room temperature due to botulism risk.

Which garlic alternative works best for garlic bread?

For garlic bread, combine roasted shallot puree with garlic-infused oil and a pinch of asafoetida. Spread on bread before toasting for the closest approximation to traditional garlic bread without actual garlic.