This crispy, caramelized Low FODMAP Roasted Brussels Sprouts is made with garlic-infused olive oil and maple syrup, and is ready in just 25 minutes. You will know they are perfect when the outer leaves turn dark golden brown and shatter with a satisfying crunch. I finally found a way to enjoy this holiday classic without the usual tummy trouble.
Jump to RecipeThe Secret To Getting It Right
For years, I avoided Brussels sprouts entirely because they are known for being high in fructans, a common trigger for IBS. The secret isn’t avoiding them completely, but strictly adhering to the safe serving size identified by Monash University, which is approximately 38 grams (or two average sprouts) per person. It sounds small, but when roasted properly, the intense flavor means a little goes a long way.
I learned that slicing them in half and roasting them cut-side down creates maximum surface area for caramelization. This technique transforms a small portion into a deeply satisfying, savory bite that feels indulgent rather than restrictive. By focusing on texture and quality ingredients like garlic-infused oil, you can safely enjoy this vegetable again.
Low FODMAP Roasted Brussels Sprouts Ingredients
- 12 fresh Brussels sprouts: This specific count ensures you stay within safe FODMAP limits when divided into 4 servings.
- 2 tbsp Garlic-infused olive oil: Provides the essential savory garlic flavor without the fructans found in solid garlic cloves.
- 1 tbsp Pure maple syrup: A low FODMAP sweetener that aids in caramelization.
- 1/2 tsp Sea salt: Enhances the natural nuttiness of the sprouts.
- 1/4 tsp Black pepper: Freshly cracked is best for a subtle heat.
- 2 tbsp Pecan pieces (optional): Adds crunch and is FODMAP-friendly.
How To Make Low FODMAP Roasted Brussels Sprouts
- Preheat and Prep: Preheat your oven to 400°F (200°C). Wash the sprouts thoroughly, trim off the woody stems, remove any yellow outer leaves, and slice each sprout vertically in half.
- Season the Sprouts: In a medium bowl, toss the halved sprouts with the garlic-infused olive oil, maple syrup, sea salt, and black pepper until they are evenly coated and glistening.
- Arrange the Pan: Place the sprouts cut-side down on a large baking sheet, ensuring there is space between them so they roast rather than steam.
- Roast to Perfection: Roast for 20 to 25 minutes, flipping halfway through if desired, until the edges are crispy and the centers are tender.
Recipe Tips
- Weigh your portion: While 2-3 sprouts is a general rule, using a kitchen scale to measure out a 38g portion is the most accurate way to ensure your serving is low FODMAP.
- Don’t overcrowd: Giving the sprouts room on the baking sheet allows hot air to circulate, ensuring they get crispy instead of soggy.
- Check your oil: Make sure your garlic-infused oil does not contain actual pieces of garlic or sediment, as the fructans are water-soluble and could leech into the oil if solids are present.
What To Serve With Roasted Brussels Sprouts
These sprouts make an excellent side dish for a simple roast chicken seasoned with lemon and herbs. They also pair beautifully with grilled steak and a side of lactose-free mashed potatoes for a complete, gut-friendly dinner.
How To Store
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, pop them back in a 350°F oven or an air fryer for 5 minutes to restore their crispiness; avoid the microwave as it will make them mushy.
FAQs
- Can I eat more than two sprouts?
According to Monash University, a serving larger than 38g (about 2 sprouts) contains higher amounts of fructans and may trigger symptoms. It is best to stick to the recommended serving size during the elimination phase. - Is bacon low FODMAP?
Yes, plain bacon is generally low FODMAP. You can crumble a slice over these sprouts for extra flavor, just check the package to ensure no high-FODMAP ingredients like honey or garlic powder were used in curing. - Can I use frozen Brussels sprouts?
You can, but they tend to be softer and hold more moisture. Thaw and pat them completely dry before roasting to get the best possible texture.
Nutrition
- Calories: 95
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 295mg
- Total Carbohydrate: 8g
- Protein: 2g
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Low FODMAP Roasted Brussels Sprouts
4
servings10
minutes25
minutes1
hour35
minutesLow FODMAP Roasted Brussels Sprouts are crispy, caramelized, and safe for sensitive tummies. Made with garlic-infused oil and maple syrup, this side dish is ready in 25 minutes. A perfect small-batch recipe for holiday dinners or weeknight meals.
Ingredients
12 fresh Brussels sprouts
2 tbsp Garlic-infused olive oil
1 tbsp Pure maple syrup
1/2 tsp Sea salt
1/4 tsp Black pepper
2 tbsp Pecan pieces (optional)
Directions
- Preheat your oven to 400°F (200°C). Wash the sprouts thoroughly, trim off the woody stems, remove any yellow outer leaves, and slice each sprout vertically in half.
- In a medium bowl, toss the halved sprouts with the garlic-infused olive oil, maple syrup, sea salt, and black pepper until they are evenly coated and glistening.
- Place the sprouts cut-side down on a large baking sheet, ensuring there is space between them so they roast rather than steam.
- Roast for 20 to 25 minutes, flipping halfway through if desired, until the edges are crispy and the centers are tender.
