Low FODMAP Roasted Broccoli Recipe

This crispy, tender Low FODMAP Roasted Broccoli is made with fresh florets, garlic-infused olive oil, and lemon, ready in just 25 minutes. The high heat caramelizes the edges perfectly, transforming a simple vegetable into a side dish you will actually crave. I rely on this recipe whenever I need a safe, flavorful side that doesn’t feel restrictive.

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The Secret To Getting It Right

When I first started cooking for a low FODMAP diet, I assumed broccoli was off-limits, but I learned that the florets are actually safe in moderate servings while the stalks contain higher fructose. My early attempts were bland because I missed garlic, so discovering garlic-infused oil was a total revelation for adding punchy flavor safely.

Another lesson I learned the hard way is that crowding the pan creates steam instead of roast. To get that restaurant-style char without the stomach ache, I now always ensure the florets have plenty of breathing room on the baking sheet.

Low FODMAP Roasted Broccoli Ingredients

• 1 lb (450g) broccoli florets (heads only, discard thick stalks)
• 2 tablespoons garlic-infused olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh lemon juice
• 2 tablespoons grated Parmesan cheese (optional)

How To Make Low FODMAP Roasted Broccoli

1. Preheat Oven: Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper for easy cleanup.
2. Season the Broccoli: In a large mixing bowl, toss the broccoli florets with the garlic-infused olive oil, salt, and black pepper until every piece is evenly coated.
3. Arrange on Pan: Spread the florets out in a single layer on the baking sheet, ensuring they do not overlap so they crisp up rather than steam.
4. Roast: Roast for 18 to 22 minutes, flipping halfway through, until the broccoli is tender and the edges are crispy and browned.
5. Finish and Serve: Remove from the oven, squeeze fresh lemon juice over the top, and sprinkle with Parmesan cheese if using before serving hot.

Recipe Tips

• Stick to Florets: Monash University guidelines indicate that broccoli heads are lower in FODMAPs than the stalks, so trim away the thick stems to keep this gut-friendly.
• Use Infused Oil: Garlic powder and fresh garlic are high in fructans, but garlic-infused oil gives you all the flavor without the FODMAPs because fructans are not oil-soluble.
• High Heat is Key: Roasting at 400°F ensures you get caramelized, crispy edges quickly without overcooking the inside into a mushy mess.

What To Serve With Roasted Broccoli

This side dish pairs beautifully with simple grilled proteins like lemon herb salmon or a juicy steak, which are naturally low FODMAP options. You can also serve it alongside a quinoa bowl topped with maple-glazed tofu for a complete, plant-forward meal that remains gentle on digestion.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, pop them back in the oven or an air fryer for 5 minutes to restore the crispy texture, as microwaving will make them soft.

FAQs

• Is all broccoli low FODMAP?
  No, the stalks contain higher amounts of fructose than the florets. It is generally recommended to stick to the dark green florets and limit serving sizes to about 3/4 cup (75g) per meal.
• Can I use garlic powder instead of infused oil?
  Garlic powder is high FODMAP and can trigger symptoms. Garlic-infused olive oil is the best safe alternative because the fructans do not leach into the fat.
• Why isn’t my broccoli crispy?
  If your broccoli turns out soggy, you likely overcrowded the pan or didn’t dry the vegetable enough after washing. Use a large sheet pan and pat the florets dry before oiling.

Nutrition

• Calories: 95
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 300mg
• Total Carbohydrate: 6g
• Protein: 3g

Try More Recipes:

• Low FODMAP Sweet And Sour Chicken Recipe
• Low FODMAP Roasted Asparagus Recipe
• Low FODMAP Chicken Pesto Pasta Recipe