Low FODMAP Roasted Carrots Recipe

This tender, caramelized Low FODMAP Roasted Carrots side dish is made with garlic-infused oil, fresh thyme, and pure maple syrup and ready in 35 minutes. The natural sugars in the carrots intensify in the oven, creating golden-brown edges that taste incredible. I love serving this simple recipe because it delivers bold savory flavor without any digestive stress.

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The Secret To Getting It Right

I used to assume that cooking without fresh garlic and onions would leave my roasted vegetables tasting flat and boring. I learned that the real trick lies in using high-quality garlic-infused olive oil, which captures all the aroma without the water-soluble fructans that cause issues.

Another lesson came from the spacing on the baking sheet. I found that if you crowd the carrots too closely, they steam instead of roast, leading to a mushy texture rather than that delicious, slightly crisp exterior.

Low FODMAP Roasted Carrots Ingredients

• 1.5 lbs (680g) fresh carrots, peeled and sliced into diagonal batons
• 2 tbsp garlic-infused olive oil
• 1 tbsp pure maple syrup
• 1 tsp fresh thyme leaves (or 1/2 tsp dried thyme)
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 tbsp fresh parsley, chopped (optional garnish)

How To Make Low FODMAP Roasted Carrots

1. Preheat Oven: Preheat your oven to 400°F (200°C) and line a large rimmed baking sheet with parchment paper for easy cleanup.
2. Season Carrots: Place the carrot batons in a large mixing bowl and drizzle with the garlic-infused oil and maple syrup. Sprinkle with thyme, salt, and pepper, then toss well until every piece is evenly coated.
3. Arrange Pan: Spread the carrots out in a single layer on the prepared baking sheet, ensuring they are not overlapping to promote browning.
4. Roast Vegetables: Roast for 20 minutes, then remove the pan to toss the carrots gently. Return to the oven for another 10-15 minutes until the edges are caramelized and the centers are fork-tender.

Recipe Tips

• Uniform Cuts: Slice your carrots into pieces of roughly the same thickness so they cook at the same rate without burning.
• Check Your Oil: Ensure your garlic oil is truly infused (clear oil) and does not contain actual chunks of garlic, which would contain FODMAPs.
• High Heat: Roasting at 400°F is crucial because lower temperatures will just dry out the carrots before they brown.
• Fresh Herbs: Adding fresh parsley or extra thyme right after roasting adds a burst of fresh flavor and color.

What To Serve With Roasted Carrots

These carrots pair beautifully with a simple roast chicken seasoned with lemon and herbs. They also make an excellent side for grilled steak or salmon, adding a touch of sweetness to balance savory proteins.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat them in the oven or air fryer for a few minutes to restore their texture, as microwaving may make them soft.

FAQs

• Are all carrots low FODMAP? Yes, carrots contain no detectable FODMAPs according to Monash University, making them one of the safest vegetables for this diet.
• Can I use honey instead of maple syrup? Honey is high in fructose and can be high FODMAP in larger servings, so pure maple syrup is a safer sweetener choice.
• Is black pepper low FODMAP? Yes, black pepper is low FODMAP in normal serving sizes and adds great flavor without irritation.
• Can I use baby carrots? Absolutely, just keep them whole or halve the thicker ones to ensure they roast evenly.
• Why use garlic oil instead of powder? Garlic powder contains fructans, while garlic-infused oil carries the flavor but leaves the water-soluble fructans behind.

Nutrition

• Calories: 115 kcal
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 320mg
• Total Carbohydrate: 13g
• Protein: 1g

Try More Recipes:

• Low FODMAP Roasted Broccoli Recipe
• Low FODMAP Sweet And Sour Chicken Recipe
• Low FODMAP Roasted Asparagus Recipe