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No matter whether you’re in search of a vegan, healthy, or fast onion flour substitute, there are plenty of alternatives out there because that you. In this article, you’ll learn much more about what onion powder is and also what other options are ~ above the market if you need a handy substitute.

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Table that Contents

How healthy and balanced (or unhealthy) is it?Why carry out we require onion powder substitutes?The Bottom Line
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Onion flour is one ingredient that was initially created to sell an alternate to fresh onions. It offers a similar flavor to classic onions however can critical much much longer in her pantry. Due to the fact that many recipes rely on one oniony flavor, it has actually become crucial ingredient for many. However, if friend run right into a case where you need onion powder however have none in ~ hand, there are numerous substitutes you deserve to use in that is place.

Since onion flour is developed from dehydrated onions, it uses some nutrients, yet typically in small amounts. It has very few vitamins and minerals however will add carbohydrates and calories to your diet. You can take a look in ~ the nutritional malfunction below to gain an idea that what to expect out that 100 g of the mean shaker that onion powder.

Nutritional Breakdown:

Onion powder

Amount (per 100 g)

% Recommended everyday intake

Calories

417 kcal

20%

Total fat

0 g

0%

Saturated fat

0 g

0%

Carbohydrates

83 g

30%

Cholesterol

0 mg

0%

Salt

0 mg

0%

Protein

0 g

0%

Calcium

0 mg

0%

Vitamin B-12

0 ug

0%

Potassium

0 mg

0%

(Based ~ above nutritional info from USDA.)

What recipes space onion powder offered in?


Onion flour is a varied spice the is offered in key of every kinds. The is a kitchen staple that adds a delicious oniony flavor come meals choose stews and soups. That can likewise be used in sauces, dips, and also salad dressings to add a dash that extra flavor.

Onion powder is likewise often one ingredient supplied in casseroles and can liven increase vegetables. This dehydrated freckles can likewise be combined with other ingredients to develop marinades and also rubs for her favorite proteins.


Why do we need onion powder substitutes?


Since onion powder is a flexible ingredient uncovered in most kitchens, you could be wondering why a substitute would certainly be essential in the first place. There are a couple of different factors why this might be the case, among which is simply because you could run right into a instance where it no available.

If you’ve operation out or can’t discover a shop the stocks it, having an additional option guarantee you can produce the food you desire without shedding out on flavor. In addition, since the nutrition accessible through onion powder is minimal, part substitutes have the right to contribute an ext towards developing a healthy meal.

Note:

= vegan

1. Dehydrated onion flakes

Best for: salads, stir-fries, baked fish or chicken, and casseroles.


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Overview

Dehydrated onion flakes are similar to onion powder because both room made native dried onions. In fact, this ingredients are interchangeable and almost identical. The main difference in between the two is the flakes are going come be bigger than powder will be. However, the flavor will be exactly the same, make a good substitute.

Advantages

One difference in between onion flakes and powder is that onion flakes space drier, which way that they will certainly not add additional undesirable moisture to your dish. Another benefit of selecting onion flakes is that they deserve to be transformed right into onion powder without much effort. Grind the flakes up in a blender can develop a nearby approximation to onion powder.

Disadvantages

Just like onion powder, onion flakes save moderate quantities of calories and also carbs, which may be an issue if you room on a diet. However, when using small amounts, this shouldn’t be a problem. The various other disadvantage that dehydrated onion flakes is the they have the right to dry the end a dish much more than onion powder. Because that recipes that room intended to be smooth and liquid, it might be much better to revolve the flakes into powder or add a little extra liquid.

Nutritional breakdown

Dehydrated onion flakes

Amount (per 100 g)

% Recommended daily intake

Calories

349 kcal

17%

Total fat

0.5 g

0.8%

Saturated fat

0 g

0%

Carbohydrates

83 g

0%

Cholesterol

0 mg

0%

Salt

21 mg

1%

Protein

9 g

18%

Calcium

257 mg

1%

Vitamin B-12

0 ug

0%

Potassium

1622 mg

40%

(Based ~ above nutritional details from USDA.)

2. Grated fresh onion

Best for: soups, casseroles, dressings, dips, burgers, and also egg dishes.


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Overview

Grated new onion is an onion powder substitute the offers more freshness than other powders and also flakes. In order to produce grated onion, every you have to do is peel one onion, trim turn off the edges, and also then usage a grater to cut it down to the suitable size. Friend can additionally use a food processor to grate garlic also quicker and much more efficiently.

Advantages

Grated onion can be taken down to a dough that is complete of moisture, which provides a fragrant onion flavor without including a lot of of bulk to the dish. The taste is going come be more powerful than as soon as using powder because drying onion renders it shed some the its flavor. This can also be an benefit since you deserve to usually obtain away v using much much less fresh onion to gain the same level that flavor you looking for.

Disadvantages

Fresh onion is likewise different native onion powders and salts in that it provides much more moisture. Due to the fact that of this, you might need to readjust the amount of water and also other liquids in your dish accordingly. This have the right to lead to complications together you work-related toward getting the ratio simply right, but it is often worth the extra effort.

Nutritional breakdown

Grated new onion

Amount (per 100 g)

% Recommended daily intake

Calories

40 kcal

2%

Total fat

0.1 g

0.2%

Saturated fat

0 g

0%

Carbohydrates

9 g

3%

Cholesterol

0 mg

0%

Salt

4 mg

0.2%

Protein

1 g

2%

Calcium

23 mg

2%

Vitamin B-12

0 ug

0%

Potassium

146 mg

4%

(Based ~ above nutritional info from USDA.)

3. Onion salt

Best for: egg dishes, soups, stews, tomato dishes, and also marinades.


Overview

Another substitute because that onion powder is onion salt, which is specifically what it sound like. It is composed of onion powder with salt included into the mix. Due to the fact that it consists of onion powder, it can act as fantastic substitute for common onion powder. The doesn’t add extra moisture like fresh onion and adds the very same onion powder taste that you are looking for.

Advantages

The reality that onion salt contains onion powder is a vast advantage due to the fact that you obtain that very same texture and flavor in dishes making use of the substitute. This is additionally an ingredient the can quickly be found at your regional supermarket, so it’s convenient to accessibility if you need a garlic flavor in a pinch. It contains no fat, cholesterol, or calories, so it’s also relatively healthy for most.

Disadvantages

The main concern with onion salt being supplied as one onion flour substitute is the it consists of much more salt. You will need to resolve this by using much less salt transparent the rest of the recipe, or you could end up with an overly salty dish. In many cases, there is at least as lot salt in the powder as there is onion, so if you want a solid garlic taste, you’ll additionally be adding a far-reaching amount that extra salt to her dish.

Nutritional breakdown

Onion salt

Amount (per 100 g)

% Recommended daily intake

Calories

0 kcal

0%

Total fat

0 g

0%

Saturated fat

0 g

0%

Carbohydrates

0 g

0%

Cholesterol

0 mg

0%

Salt

35455 mg

1866%

Protein

0 g

0%

Calcium

0 mg

0%

Vitamin B-12

0 ug

0%

Potassium

0 mg

0%

(Based on nutritional information from USDA.)


Overview

Fennel bulbs are one more onion flour substitute that have the right to be used if friend have accessibility to no garlic ingredients. While various other parts that the fennel plant are edible, the pear is many prevalent in cooking. The leaves, vital oils, seeds, and fruit can likewise be used in assorted dishes from approximately the world. The bulb has actually a texture choose celery once consumed raw, however it becomes silkier when roasted.

Advantages

Fennel bulb has a big number the nutrients and also offers an ext than 25% that your daily recommended fiber. It also contains potassium, which helps maintain healthy blood pressure. This onion flour substitute also has Vitamin A, Vitamin C, and Vitamin B6, among others, which assist regulate free radicals the can an outcome in premature birth aging.

Disadvantage

As with any type of whole ingredient, a fennel bulb will have to be prepared before use. That method breaking it down and chopping that up prior to it have the right to be added to your recipe. It will not have the exact same flavor as substitutes the contain onion, so you’ll miss out on the layer when picking it together an alternative. Instead, adding fennel will include a various flavor come the dish and enhance the texture of the meal.

Nutritional breakdown

Celery bulbs

Amount (per 100 g)

% Recommended everyday intake

Calories

16 kcal

0.8%

Total fat

0.2 g

0.3%

Saturated fat

0 g

0%

Carbohydrates

3 g

1%

Cholesterol

0 g

0%

Salt

80 mg

4%

Protein

0.7 g

1%

Calcium

40 mg

4%

Vitamin B-12

0 ug

0%

Potassium

260 mg

6%

(Based top top nutritional information from USDA.)
Overview

Scallions space actually a kind of onion that room picked when they space young. Castle are also known as spring onions and also green onions. This vegetable has actually a white base and a long stalk of environment-friendly that look at a lot favor a chive. Scallions are part of the Allium family, which also includes leeks, garlic, onions, and also shallots. These vegetables build leaves that are dark green and resemble hollow tubes.

Advantages

One of the points that set scallions personal is the both the green and white parts can be supplied in recipes. In enhancement to that, scallions have the right to be spend raw and cooked. They have actually a sweeter flavor than typical onions and are much more potent 보다 chives. This is why the top of scallions have the right to be substituted because that chives. As such, a scallion can be one onion flour substitute, as well as a chive substitute.

Disadvantages

While scallions space a type of onion, they do not have actually the same exact flavor and also are ideal used in bowl that room a little sweeter. Because these room fresh vegetables, you also cannot save them together long before they go bad. In general, scallions will stay fresh for around three work in her refrigerator.

Nutritional breakdown

Scallions

Amount (per 100 g)

% Recommended daily intake

Calories

32 kcal

2%

Total fat

0.2 g

0.3%

Saturated fat

0 g

0%

Carbohydrates

7 g

3%

Cholesterol

0 mg

0%

Salt

16 mg

0.8%

Protein

2 g

4%

Calcium

72 mg

7%

Vitamin B-12

0 ug

0%

Potassium

276 mg

7%

(Based ~ above nutritional information from USDA.)
Overview

We talked about garlic salt above, but another option in a similar vein is garlic salt. Instead of combine onion powder and also salt, this ingredient mixes the salt v garlic powder. In most cases, the is made up of 2 to three times salt as there is garlic powder. For a recipe whereby you need additional salt and don’t psychic the flavor file of garlic, this is wonderful onion powder substitute.

Advantages

This is just one of the an ext convenient choices and is most likely to it is in in her kitchen already. The is a powder, so the will produce the very same kind that texture together onion flour would. It deserve to be used in any type of dish that needs a touch the salt and also has a savory taste. It can also be supplied for dried rubs with other seasonings choose black pepper, thyme, cumin, brown sugar, and marjoram.

Disadvantages

As a powder that contains a good deal of salt, this can not it is in the best selection for anyone on a low-sodium diet. If you might only be eating a small amount, you can see from the nutrition facts below that it can add up quickly. Garlic salt likewise does not have the very same flavor as onion powder, so it may not create the right flavor for part dishes.

Nutritional breakdown

Garlic salt

Amount (per 100 g)

% Recommended everyday intake

Calories

0 kcal

0%

Total fat

0 g

0%

Saturated fat

0 g

0%

Carbohydrates

0 g

0%

Cholesterol

0 mg

0%

Salt

35000 mg

1842%

Protein

0 g

0%

Calcium

0 mg

0%

Vitamin B-12

0 ug

0%

Potassium

0 mg

0%

(Based ~ above nutritional details from USDA.)
Overview

Shallots are a range of onion which likewise have countless similarities to garlic. Their color can variety from a shining red come a golden brown, but they have actually a white interior with some environment-friendly hues. Shallots are a distinctive ingredient that can be provided fresh or pickled for a different kind of flavor and also texture. They market a taste the is comparable to onion but slightly top top the milder side.

Advantages

An advantage of substituting onion powder with shallots is that they have the right to be used in a wide variety of dishes. Many civilization appreciate their distinctive flavor and also the fact that they are readily available. Shallots additionally have lot of of nutrients and also may it is in even an ext healthy 보다 onions. Castle contain every little thing from fiber to protein, potassium, manganese, and various vitamins that store the body healthy.

Disadvantages

This is one more situation where the onion flavor is present however not as extreme as it would certainly be in onion powder. Those who desire a durable onion taste may want to add much more shallots or go for one more substitute instead. In addition, while rare, some human being have allergies to shallots and also other onions, which rule them out as an option.

Nutritional breakdown

Shallots

Amount (per 100 g)

% Recommended day-to-day intake

Calories

72 kcal

3%

Total fat

0.1 g

0.2%

Saturated fat

0 g

0%

Carbohydrates

17 g

6%

Cholesterol

0 mg

0%

Salt

12 mg

0.6%

Protein

3 g

6%

Calcium

37 mg

4%

Vitamin B-12

0 ug

0%

Potassium

334 mg

8%

(Based ~ above nutritional details from USDA.)

The Bottom Line

Onion powder is a kitchen staple, however there space many choices to use if you operation out or favor an ingredient with more health benefits. While none of the substitutions space going to have actually the exact same taste or texture together onion powder, many of castle come very close. Rather offer distinctive features that can make them shine in certain dishes wherein onion powder would not.

Top vegetables picks

The an excellent news because that vegans is that all the ingredient on this perform are cost-free of pet products and perfectly agree to consume. Our very first recommendation because that the best alternate for a vegan is dehydrated onion flakes because they share plenty of similarities come onion powder. However, fresh onion is also great choice, particularly when wanting to include additional new vegetables come a dish.

Top healthy and balanced picks

The reality is that many powdered, flaked, and dehydrated substitutes are not going to have actually the nutritional value of new food. Because of that, we would certainly recommend choosing fennel bulbs for the ideal health benefits. Shallots and scallions can likewise make for a an excellent choice together they have included vitamins and also minerals contrasted to garlic or onion powders and salts.

Top convenient picks

If your top priority is convenience, you have a good couple of options to work-related with. Dehydrated onion flakes, onion or garlic salt, and garlic powder are generally the many convenient. Yes sir no preparation involved in the slightest. All you have to do is take it the container, sprinkle some into your recipe, and also finish your cooking. The vegetable alternatives all take an ext effort to introduce into a recipe.

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Top convincing picks

The most convincing onion flour substitute ~ above this perform would have to be onion flakes. They have actually the precise same flavor together onion powder yet are simply in a flake type instead that a powder. If texture is a worry with utilizing the flakes, onion salt deserve to do the job, however it will add an extra sheep of sodium into your meal. While various other ingredients deserve to substitute for onion powder, these two are the many convincing as soon as you want the dish to taste specifically like you’d suppose it to v onion powder.

Sources:

https://www.masterclass.com/articles/what-is-fennel-benefits-of-fennel-plus-easy-recipe-and-cooking-ideas