Home » Side Dishes » Low FODMAP Maple Dijon Carrots
Published: | Updated: by Em Schwartz, MS, RDN
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Tender-crisp and colorful, these roasted Low FODMAP Maple Dijon Carrots look elegant, but are easy enough for a weeknight side!
A little sweet, a little savory, and a whole lot delicious! These Low FODMAP Maple Dijon Carrots are easy-to-make and pair perfectly with broiled pork chops or chicken thighs.
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- Low FODMAP notes
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To make this easy low FODMAP side, add these ingredients to your shopping list:
- Pure maple syrup – 2 tablespoons
- Reduced-sodium soy sauce (or tamari for gluten-free) – 1 tablespoon
- Dijon mustard – 2 teaspoons
- Grainy mustard – 2 teaspoons
- Garlic-infused oil – 2 tablespoons
- Carrots – 2 pounds
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Carrots are a FODMAP-free food. Enjoy according to your appetite.
Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
To help prevent dishes from getting too salty, I often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.
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Recipe
Low FODMAP Maple Dijon Carrots
- Author: Em Schwartz, MS, RDN
- Total Time: 50 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Tender-crisp and colorful, these roasted Low FODMAP Maple Dijon Carrots look elegant, but are easy enough for a weeknight side! And, they’re delish!!
Ingredients
Scale
- 2 tablespoons pure maple syrup
- 1 tablespoon reduced-sodium soy sauce (or tamari for gluten-free)
- 2 teaspoons Dijon mustard
- 2 teaspoons grainy mustard
- 2 tablespoons garlic-infused olive oil
- 2 pounds carrots, peeled
Instructions
- Preheat oven to 400°F. Line a baking sheet with aluminum foil.
- Whisk together maple syrup, soy sauce, mustards and olive oil. Divide and toss carrots with half of the maple Dijon mixture. Set the other half aside.
- Roast carrots for 20-30 minutes or until golden brown and fork-tender.
- Toss cooked carrots with remaining maple Dijon mixture and serve.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Side Dish
- Method: Bake
- Cuisine: American
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Reader Interactions
Comments
cc says
carrots were barely caramelized and still pretty firm after 30 min ): flavors were alright
★★★
Reply
Valerie P says
Delicious rave reviews, even from the picky kid, who went back for seconds. go with skinnier carrots, they cook faster.
★★★★★
Reply
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