Low FODMAP Grilled Zucchini Recipe

This tender, smoky Low FODMAP Grilled Zucchini is made with garlic-infused oil, fresh lemon, and dried oregano, and ready in just 15 minutes. Charring the vegetable slices quickly over high heat locks in juices while adding that signature barbecue flavor. I love how this simple side proves you don’t need actual garlic cloves for big taste.

Jump to Recipe

Why This Classic Works

I used to think eating low FODMAP meant sacrificing bold flavors, but swapping fresh garlic for garlic-infused olive oil changed my mind completely. It gives all the savory aroma you crave without the fructans that trigger tummy troubles, making this dish safe and satisfying.

The trick to avoiding mushy vegetables is slicing the zucchini into planks rather than rounds so they don’t fall through the grates. Keeping them slightly thicker ensures they stay juicy and tender-crisp inside while getting those beautiful, smoky char marks on the outside.

Low FODMAP Grilled Zucchini Ingredients

• 3 medium zucchini (approx. 1.5 lbs), ends trimmed
• 2 tbsp garlic-infused olive oil
• 1 tbsp fresh lemon juice
• 1 tsp dried oregano
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 tbsp fresh parsley, chopped (optional garnish)

How To Make Low FODMAP Grilled Zucchini

1. Prep the Vegetables: Wash the zucchini thoroughly and slice them lengthwise into planks about 1/2 inch thick.
2. Make the Marinade: In a small bowl, whisk together the garlic-infused olive oil, lemon juice, dried oregano, salt, and black pepper until emulsified.
3. Season the Zucchini: Brush the oil mixture generously over both sides of the zucchini planks just before you are ready to cook.
4. Grill the Vegetables: Place the planks on a preheated grill over medium-high heat and cook for 3-4 minutes per side until tender and charred.

Recipe Tips

• Watch the Portion: Zucchini is low FODMAP at 1/3 cup (65g), so stick to a safe serving size if you are sensitive to fructans.
• Don’t Overmarinate: Salt draws moisture out of zucchini, so apply the marinade right before grilling to keep the vegetable crisp.
• Get the Heat Right: Ensure your grill is hot enough to sear the outside quickly without overcooking the inside.
• Oil Safety: Make sure your garlic-infused oil is free of actual garlic pieces or sediment to remain FODMAP safe.

What To Serve With Grilled Zucchini

This side dish pairs beautifully with simply grilled proteins like steak, chicken breast, or fresh salmon fillets. For a complete low FODMAP meal, add a side of steamed rice, quinoa, or a baked potato to balance the plate.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave, though the texture will be softer than when fresh; freezing is not recommended as the zucchini will become mushy.

FAQs

• Is zucchini low FODMAP?
  Yes, Monash University states that zucchini is low FODMAP in servings of 65g (about 1/3 cup chopped), but larger servings contain high amounts of fructans.
• Can I use garlic powder instead of infused oil?
  No, garlic powder is high in fructans and can cause digestive issues; infused oil provides the flavor without the water-soluble carbohydrates.
• Can I make this on the stove?
  Absolutely, you can use a cast-iron grill pan or a regular skillet over medium-high heat to achieve similar results indoors.

Nutrition

• Calories: 75
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 295mg
• Total Carbohydrate: 4g
• Protein: 1g