This tender-crisp, lightly charred Low FODMAP Vegetable Skewers recipe is made with zucchini, bell peppers, and savory garlic-infused oil, ready in just 30 minutes. The glaze caramelizes beautifully on the grill, creating sticky edges that smoky flavor lovers crave. I often make a double batch of the marinade because it adds such incredible depth without any tummy troubles.
Jump to RecipeThe Secret To Getting It Right
I learned early on that the biggest challenge with vegetable skewers is uneven cooking. When I first started making these, I cut my peppers too large and my zucchini too thin, resulting in a mix of raw and burnt bites. Now, I focus on cutting every vegetable into uniform 1-inch pieces to ensure everything hits that perfect tender-crisp texture simultaneously.
Another game changer was realizing that flavor doesn’t have to mean actual garlic cloves. Using a high-quality garlic-infused olive oil provides that essential savory punch without the fructans that cause issues. It completely transforms the dish from bland roasted veggies to a restaurant-quality side that feels safe to eat.
Low FODMAP Vegetable Skewers Ingredients
- For the Vegetables:
- 2 medium zucchini, cut into 1-inch rounds
- 1 large red bell pepper, cut into 1-inch squares
- 1 large yellow bell pepper, cut into 1-inch squares
- 12 cherry tomatoes
- 1 small eggplant (aubergine), cubed (optional)
- For the Marinade:
- 3 tablespoons garlic-infused olive oil
- 1 tablespoon maple syrup
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
How To Make Low FODMAP Vegetable Skewers
- Prep the Skewers: If you are using wooden skewers, soak them in water for at least 20 minutes before grilling to prevent them from burning.
- Make the Marinade: In a small bowl, whisk together the garlic-infused olive oil, maple syrup, lemon juice, dried oregano, salt, and black pepper until emulsified.
- Assemble the Veggies: Thread the zucchini, red pepper, yellow pepper, eggplant, and cherry tomatoes onto the skewers, alternating colors for a vibrant look.
- Glaze and Cook: Brush the vegetables generously with the marinade. Grill over medium-high heat (or roast at 400°F/200°C) for 10-12 minutes, turning occasionally, until the vegetables are tender and charred at the edges.
Recipe Tips
- Watch the Tomatoes: Cherry tomatoes cook faster than peppers, so place them in the center of the skewer where the heat might be slightly gentler, or double-skewer them to keep them secure.
- Check Your Oil: Ensure your garlic oil is truly infused and contains no visible garlic pieces or sediment, as the solids are what trigger FODMAP reactions.
- Don’t Overcrowd: Leave a tiny bit of space between veggie pieces on the stick to allow heat to circulate, which helps roast the vegetables rather than just steaming them.
What To Serve With Low FODMAP Vegetable Skewers
These skewers pair perfectly with simple grilled chicken breasts or salmon seasoned with lemon and herbs. For a complete meal, add a side of quinoa salad or a baked potato topped with lactose-free butter and chives.
How To Store
Remove the vegetables from the skewers and store them in an airtight container in the refrigerator for up to 3 days. They can be reheated in a pan or oven, but they are also delicious served cold in a salad the next day.
FAQs
- Can I use mushrooms on these skewers?
Most mushrooms are high in FODMAPs, but oyster mushrooms and canned champignon mushrooms (rinsed) are generally considered low FODMAP in appropriate serving sizes. Stick to safe varieties if you want to include them. - Is corn suitable for this recipe?
Sweet corn contains sorbitol, but small servings (about half a cob) are often tolerated. If you are in the strict elimination phase, it is safer to stick to peppers and zucchini. - Can I cook these in an air fryer?
Yes, you can air fry these at 375°F (190°C) for 8-10 minutes. You may need to trim the wooden skewers to fit them inside your air fryer basket.
Nutrition
- Calories: 145
- Total Fat: 10g
- Saturated Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrate: 14g
- Protein: 2g
Try More Recipes:
Low FODMAP Vegetable Skewers
4
servings20
minutes10
minutes30
minutesTender-crisp Low FODMAP Vegetable Skewers featuring charred zucchini, sweet bell peppers, and a savory garlic-maple glaze. Ready in just 30 minutes, these are perfect for a safe, gut-friendly BBQ dinner.
Ingredients
For the Vegetables:
2 medium zucchini, cut into 1-inch rounds
1 large red bell pepper, cut into 1-inch squares
1 large yellow bell pepper, cut into 1-inch squares
12 cherry tomatoes
1 small eggplant (aubergine), cubed (optional)
For the Marinade:
3 tablespoons garlic-infused olive oil
1 tablespoon maple syrup
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
Directions
- 1. Prep the Skewers: If you are using wooden skewers, soak them in water for at least 20 minutes before grilling to prevent them from burning.
- 2. Make the Marinade: In a small bowl, whisk together the garlic-infused olive oil, maple syrup, lemon juice, dried oregano, salt, and black pepper until emulsified.
- 3. Assemble the Veggies: Thread the zucchini, red pepper, yellow pepper, eggplant, and cherry tomatoes onto the skewers, alternating colors for a vibrant look.
- 4. Glaze and Cook: Brush the vegetables generously with the marinade. Grill over medium-high heat (or roast at 400°F/200°C) for 10-12 minutes, turning occasionally, until the vegetables are tender and charred at the edges.
