Replace Onion: Simple Substitutes for Every Dish

Can't have onions? Maybe you’re allergic, on a low‑FODMAP plan, or just don’t like the taste. Whatever the reason, you don’t have to dump flavor. Below are practical swaps that keep your meals tasty without an onion in sight.

Top 5 Best Onion Replacements

1. Scallions (green onions) – Use the white part for a mild onion kick and the green tops for fresh color. Replace 1 cup chopped onion with ½ cup scallions.

2. Leeks – The white and light green layers have a sweet, onion‑like taste. Sauté them the same way you would onions; use about the same volume.

3. Asafoetida (hing) – A pinch of this dried resin gives a depth that mimics cooked onion, especially in Indian dishes. Because it’s potent, start with ¼ tsp for a cup of onion.

4. Bell peppers – Red or yellow peppers add sweetness and a bit of crunch. Dice them fine and use 1 ½ cups in place of 1 cup onion.

5. Celery and carrots – The classic mirepoix combo supplies aroma and a subtle sweetness. Mix equal parts; for 1 cup onion, use ½ cup each celery and carrots.

How to Use Substitutes in Different Recipes

When you’re making a curry, start with a little hing in hot oil, then add tomatoes and spices. The hing will fill the flavor gap left by onions.

For stir‑fries, toss in sliced scallions at the end of cooking so they stay bright and crunchy. If you prefer a smoother base, blend soaked and drained chickpeas into the sauce; they add body and a faint onion note.

In soups, sauté leeks first, then add the broth. Leeks release a gentle sweetness that mimics the depth of onions without overpowering delicate flavors.

If you’re baking a savory quiche, replace onions with a blend of grated carrots and a splash of soy sauce. The carrots bring sweetness, while soy adds umami.

Remember the rule of “less is more” when you swap. Start with half the amount, taste, and adjust. Most substitutes become milder when cooked, so you may need a bit more to reach the desired punch.

Finally, keep a small stash of onion powder. It’s a dry, shelf‑stable way to add that familiar note without fresh onion. Use ½ tsp onion powder for every cup of onion you’re replacing.

With these swaps, you’ll never feel stuck when an onion‑free dish calls for extra flavor. Try one today and see how easy it is to keep your meals delicious and comfortable for everyone at the table.