Low FODMAP Steamed Green Beans Recipe

This crisp, tender Low FODMAP Steamed Green Beans recipe is made with fresh green beans, garlic-infused olive oil, and flaky sea salt, ready in under 15 minutes. The magic happens when you toss the hot, vibrant beans in the infused oil, instantly releasing a savory aroma that promises flavor without the digestive distress. I rely on this simple side dish whenever my digestion needs a reset but I still crave something savory and satisfying.

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Why This Classic Works

Steamed vegetables often get a bad reputation for being bland, especially when you can’t reach for high-FODMAP aromatics like minced garlic or onion. I used to overcook my beans until they were grey and limp, thinking that made them easier to digest, but it only ruined the experience. The secret to this recipe is pulling the beans off the heat the second they turn bright emerald green.

By tossing the beans in garlic-infused oil while they are still steaming hot, the flavor clings to the surface without needing heavy sauces. You get all the savory depth of a garlic butter glaze without the fructans that cause bloating, turning a boring diet staple into a side dish you’ll actually look forward to eating.

Low FODMAP Steamed Green Beans Ingredients

• 1 lb (450g) fresh green beans: Look for firm, bright green beans that snap easily when bent.
• 1 tbsp garlic-infused olive oil: This provides the garlic flavor without the FODMAPs (fructans are not oil-soluble).
• 1/2 tsp flaky sea salt: Or more to taste.
• 1/4 tsp freshly cracked black pepper: For a gentle heat.
• 1 tsp lemon zest (optional): Adds a fresh brightness that cuts through the earthy bean flavor.
• 2 tbsp toasted sliced almonds (optional): For crunch (limit to 1 tbsp per serving to stay low FODMAP).

How To Make Low FODMAP Steamed Green Beans

1. Prep the Beans: Wash the green beans thoroughly in cold water. Trim off the woody stem ends with a knife or snap them off by hand. You can leave the tapered “tails” on for a rustic look.
2. Steam the Beans: Place a steamer basket in a large pot with about one inch of water. Bring the water to a boil over high heat. Add the green beans to the basket, cover with a tight-fitting lid, and steam for 5 to 7 minutes. The beans are done when they are bright green and tender-crisp.
3. Season and Serve: Remove the beans from the pot and transfer them immediately to a serving bowl. While they are still hot, toss them with the garlic-infused olive oil, salt, pepper, and lemon zest (if using). Serve warm.

Recipe Tips

• Watch your portion size: According to Monash University, green beans are low FODMAP in servings of 75g (about 15 beans). Servings larger than 125g contain moderate amounts of sorbitol, so stick to the recommended serving size if you are sensitive.
• Don’t overcook them: Mushy green beans lose their appeal quickly. Test a bean at the 5-minute mark; it should have a slight resistance when you bite into it.
• Garlic oil safety: If you are making your own garlic oil, ensure you strain out 100% of the garlic solids. For store-bought versions, check that there are no floating garlic pieces or garlic extract in the ingredients.
• Ice bath method: If you are making these ahead of time for a salad, plunge the steamed beans into a bowl of ice water immediately after cooking to stop the cooking process and lock in the color.

What To Serve With Steamed Green Beans

These beans are the perfect side for a simple grilled steak or roasted chicken thighs, as the garlic notes complement the seared meat beautifully. They also pair well with baked salmon and a side of quinoa or brown rice for a light, gut-friendly dinner.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 to 4 days. Reheat them gently in a microwave or a warm skillet just until heated through; over-heating will make them soft.

FAQs

• Are all green beans low FODMAP?
  Green beans are low FODMAP in serving sizes of roughly 75g (15 beans). However, yellow wax beans have different FODMAP limits, so always check the Monash app for specifics on different varieties.
• Can I use frozen green beans?
  Yes, frozen green beans are a great convenient option. They usually require slightly less steaming time (about 4-5 minutes) since they are often blanched before freezing.
• Why use garlic oil instead of garlic?
  Garlic cloves contain fructans, which are water-soluble and high FODMAP. However, fructans do not leach into oil, so garlic-infused oil gives you the flavor without the digestive triggers.

Nutrition

• Calories: 35
• Total Fat: 2.5g
• Saturated Fat: 0.4g
• Cholesterol: 0mg
• Sodium: 200mg
• Total Carbohydrate: 3g
• Protein: 1g

Try More Recipes:

• Low FODMAP Paprika Chicken Recipe
• Low FODMAP Stuffed Shells Recipe
• Low FODMAP Pork Tenderloin Recipe