Low FODMAP Roasted Green Beans Recipe

This blistered, tender Low FODMAP Roasted Green Beans is made with garlic-infused oil and fresh lemon zest, ready in just 20 minutes. The high oven heat caramelizes the edges quickly, creating a deep savory flavor without using high-FODMAP aromatics. I rely on this simple side dish whenever I need something flavorful that won’t upset my stomach.

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Why This Classic Works

Roasting vegetables transforms them completely, and green beans are no exception. While boiled beans can be squeaky and bland, high heat evaporates the moisture and concentrates the natural sugars for a much better texture. I used to think I needed piles of minced garlic to make veggies taste good, but I was wrong.

Using garlic-infused oil provides all that signature savory aroma without the fructans that cause digestive issues. It was a huge relief to discover I could still enjoy bold flavors by simply swapping how I added the garlic. This method proves that dietary restrictions don’t mean you have to sacrifice delicious food.

Low FODMAP Roasted Green Beans Ingredients

• 1 pound (450g) Fresh green beans: Washed, dried, and ends trimmed.
• 1.5 tablespoons Garlic-infused olive oil: Essential for flavor; ensure it is free of actual garlic pieces.
• 1/2 teaspoon Kosher salt: enhances the natural sweetness of the beans.
• 1/4 teaspoon Black pepper: Freshly cracked works best.
• 1 teaspoon Lemon zest: Optional, but adds a bright finish.

How To Make Low FODMAP Roasted Green Beans

1. Preheat and Prep: Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper for easy cleanup.
2. Season the Beans: Place the dry green beans directly on the baking sheet and drizzle with the garlic-infused oil, salt, and pepper.
3. Toss and Spread: Use your hands or tongs to toss the beans until evenly coated, then spread them out in a single layer so they are not touching too much.
4. Roast: Roast for 15 to 20 minutes, tossing halfway through, until the beans are tender-crisp and the skins are starting to blister and brown.

Recipe Tips

• Dry them thoroughly: After washing your beans, pat them completely dry with a kitchen towel. Any excess water will cause the beans to steam rather than roast, preventing those delicious crispy edges.
• Watch your portions: According to Monash University, a low FODMAP serving of green beans is about 75g (approx 15 beans). Stick to this serving size to avoid moderate amounts of sorbitol.
• Don’t overcrowd the pan: If the beans are piled on top of each other, they will become soggy. Use two baking sheets if you are doubling the recipe to ensure good air circulation.

What To Serve With Green Beans

These beans are the perfect side for a simple roast chicken or a pan-seared steak. The bright lemon notes also pair beautifully with grilled salmon or white fish fillets. Keep the main dish simple to let the roasted vegetable flavor shine through.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 to 4 days. Reheat them in an oven or air fryer at 350°F for a few minutes to bring back the crispiness. Freezing is not recommended as the texture becomes mushy upon thawing.

FAQs

• Are all green beans low FODMAP?
  Green beans are low FODMAP in servings of 75g (about 15 beans). However, larger servings of 125g or more contain sorbitol, which can trigger symptoms for some people.
• Can I use garlic powder instead of infused oil?
  No, garlic powder is high in fructans and not suitable for the elimination phase. Garlic-infused oil is safe because fructans are water-soluble but not oil-soluble.
• Why are my roasted beans soggy?
  Soggy beans usually happen because the oven wasn’t hot enough or the pan was overcrowded. Make sure your oven is fully preheated to 425°F before putting the tray in.

Nutrition

• Calories: 65
• Total Fat: 5g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 295mg
• Total Carbohydrate: 5g
• Protein: 2g

Try More Recipes:

• Low FODMAP Roasted Carrots Recipe
• Low FODMAP Roasted Broccoli Recipe
• Low FODMAP Roasted Asparagus Recipe