Low FODMAP Glazed Carrots Recipe

These tender Low FODMAP Glazed Carrots are made with fresh sliced carrots, butter, olive oil, and pure maple syrup. This recipe creates a sweet, savory, and perfectly cooked side dish that is coated in a shiny, buttery sauce. It is a comforting addition to a holiday feast or a simple weeknight dinner, making enough for a family to enjoy.

Low FODMAP Glazed Carrots Ingredients

• 3 cups carrots, peeled and sliced into coins
• 1 tablespoon butter
• 1 tablespoon olive oil
• 1 tablespoon maple syrup
• 1/4 cup water
• Salt, to taste
• Black pepper, to taste
• 1 teaspoon fresh parsley

How To Make Low FODMAP Glazed Carrots

1. Prepare the vegetable: Peel the carrots and slice them into even, round “coins” about 1/4 inch thick. Cutting them to the same size ensures they all cook at the same speed.
2. Start the cook: Place the sliced carrots, water, butter, and olive oil into a large skillet or frying pan.
3. Steam the carrots: Cover the pan with a lid and cook over medium heat for 10–12 minutes. The water creates steam that helps soften the carrots until they are tender.
4. Create the glaze: Remove the lid. Add the maple syrup, salt, and black pepper.
5. Reduce the sauce: Continue cooking uncovered for 3–5 minutes while stirring gently. The water will evaporate, leaving behind a shiny, sticky glaze that coats the carrots.
6. Serve: Taste and add more salt if needed. Sprinkle with fresh chopped parsley for color and serve warm.

Recipe Tips

• Slice Evenly: The most important step is slicing the carrots to the same thickness. If some are thick and some are thin, the thin ones will turn to mush before the thick ones are cooked.
• Watch the Heat: When you remove the lid to reduce the sauce, keep an eye on the pan. Maple syrup can burn quickly if the heat is too high or if the liquid evaporates too fast.
• Use Real Maple Syrup: Make sure you use pure maple syrup, not “pancake syrup.” Pure maple syrup is generally low FODMAP, whereas imitation syrups often contain high fructose corn syrup, which can trigger symptoms.
• Don’t Overcrowd: Use a skillet that is large enough to hold the carrots in a mostly single layer. This helps them glaze evenly rather than just steaming in a pile.

What To Serve Low FODMAP Glazed Carrots

These sweet and savory carrots are a classic side dish that fits almost any meal. They are perfect alongside a Sunday roast chicken or a Thanksgiving turkey. For a quick weeknight dinner, serve them with pan-seared pork chops or grilled salmon. They also pair well with other simple sides like mashed potatoes (made with lactose-free milk) or steamed green beans.

How To Store Glazed Carrots Leftovers

• Refrigerate: Store leftover carrots in an airtight container in the refrigerator for up to 3–4 days. Reheat them gently in a pan or microwave.
• Freeze: You can freeze these carrots in a freezer-safe container for up to 3 months. However, the texture may become slightly softer when thawed and reheated.

Low FODMAP Glazed Carrots Nutrition Facts

Serving Size: 1 serving (approx. 1/2 cup)

• Calories: 110 kcal
• Total Fat: 6g
• Saturated Fat: 2g
• Cholesterol: 8mg
• Sodium: 160mg
• Total Carbohydrate: 14g
• Dietary Fiber: 3g
• Sugars: 9g
• Protein: 1g

Frequently Asked Questions

• Can I use baby carrots instead of regular carrots? Yes, you can use baby carrots. You do not need to slice them, but they may take a few minutes longer to cook because they are thicker than coin slices.
• Can I use honey instead of maple syrup? It is best to avoid honey if you are strictly following a low FODMAP diet. Honey is high in excess fructose, which is a common trigger. Maple syrup is a safer sweetener choice.
• Is butter low FODMAP? Butter is very low in lactose, so it is generally considered safe for a low FODMAP diet. However, if you are strictly dairy-free, you can swap the butter for an extra tablespoon of olive oil or use vegan butter.

Try More Recipes:

• Low FODMAP Garden Salad Recipe
• Low FODMAP Caprese Salad Recipe
• Low FODMAP Butter Chicken Recipe

Low FODMAP Glazed Carrots Recipe

Recipe by Sabrine HajriCourse: Dinner, AppetizersCuisine: AmericanDifficulty: Easy

Servings

4

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servings

Prep time

10

minutes

Cooking time

15

minutes

Calories

110

kcal

These Low FODMAP Glazed Carrots are cooked until tender and coated in a shiny, sweet, and savory sauce made from butter and maple syrup. A simple, gut-friendly side dish perfect for holidays or weeknights

Ingredients

• 3 cups carrots, sliced into coins
  

• 1 tablespoon butter
  

• 1 tablespoon olive oil
  

• 1 tablespoon maple syrup
  

• 1/4 cup water
  

• Salt and black pepper, to taste
  

• 1 teaspoon fresh parsley (optional)

Directions

• Prep: Slice carrots into even rounds.
  
• Cook: Add carrots, water, butter, and oil to a skillet. Cover and cook on medium for 10-12 mins.
  
• Glaze: Remove lid. Add maple syrup, salt, and pepper. Cook uncovered 3-5 mins until glazed.
  
• Serve: Garnish with parsley and serve warm.