Low FODMAP Roasted Bell Peppers Recipe

This tender, charred Low FODMAP Roasted Bell Peppers dish is made with ripe red capsicums, garlic-infused oil, and fresh basil, ready in just 30 minutes. The high heat blisters the skins while the flesh becomes incredibly sweet and silky. I make a batch weekly to add instant flavor to my lunch bowls.

Jump to Recipe

Why This Classic Works

I used to avoid roasted vegetable platters because I feared the hidden garlic and onion powders often used in restaurant marinades. Making these at home allows you to control exactly what goes in while keeping your digestion happy.

The secret is using garlic-infused olive oil instead of minced garlic cloves. You get all that robust, savory aroma without the water-soluble fructans that trigger symptoms, making this a safe way to enjoy bold flavors.

Low FODMAP Roasted Bell Peppers Ingredients

• 3 large red bell peppers (approx. 500g), deseeded and sliced into 1-inch strips
• 2 tbsp garlic-infused olive oil
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 tsp balsamic vinegar (optional)
• 1 tbsp fresh basil leaves, torn

How To Make Low FODMAP Roasted Bell Peppers

1. Prepare the Oven: Preheat your oven to 425°F (220°C) and line a large rimmed baking sheet with parchment paper for easy cleanup.
2. Season the Peppers: Toss the bell pepper strips in a large mixing bowl with the garlic-infused oil, sea salt, and black pepper until every piece is fully coated.
3. Arrange the Pan: Spread the peppers in a single layer on the baking sheet, ensuring they do not overlap to encourage proper browning.
4. Roast and Finish: Bake for 20-25 minutes, tossing halfway through, until the edges are charred and the flesh is tender, then drizzle with balsamic vinegar before serving.

Recipe Tips

• Check your oil: Ensure your garlic-infused oil is free of actual garlic pieces or sediment, as the solids contain the FODMAPs.
• Color matters: Stick to red peppers for the lowest FODMAP content, as green peppers contain sorbitol and have smaller safe serving sizes.
• Don’t overcrowd: Leaving space between the strips allows the hot air to circulate, roasting them into caramelized goodness rather than steaming them soggy.

What To Serve With Roasted Peppers

Serve these alongside simply grilled chicken breast or fish for a balanced, gut-friendly dinner. They also taste wonderful piled on top of toasted sourdough bread with a generous smear of lactose-free cream cheese.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 4 days. You can also cover them with a little extra olive oil to keep them moist, similar to antipasto peppers.

FAQs

• Are green peppers low FODMAP? Green peppers have a smaller safe serving size (about 1/2 cup) due to sorbitol content, so red peppers are a safer choice for larger portions.
• Can I use an air fryer? Yes, you can air fry these strips at 390°F (200°C) for 10-12 minutes, shaking the basket halfway through cooking.
• Is balsamic vinegar safe? Balsamic vinegar is generally considered low FODMAP in servings of 1 tablespoon, so the small amount used here is well within safe limits.

Try More Recipes:

• Low FODMAP Orange Chicken Recipe
• Low FODMAP Risotto Milanese Recipe
• Low FODMAP Salmon Cakes Recipe

Nutrition

• Calories: 95
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 295mg
• Total Carbohydrate: 7g
• Protein: 1g