The trick to enjoying low FODMAP roasted vegetables is roasting them in the oven! This process creates the nuttiest, caramelized, and most tasty vegetables. Using garlic oil, Dijon mustard, and spices gives the vegetables just enough flavor to let their natural flavors shine while complementing them at the same time.
Say goodbye to sad, limp, bland veggies. This quick and easy side dish is perfect for the holidays. It is also easily customized - not a fan of parsnips, switch it out for something you love. As long as what you choose works for your tolerance level while on the low FODMAP diet and is in a safe serving size! Browse more low FODMAP recipes to find even more
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Why You'll Love This Recipe
- Works great for fresh vegetables from Farmer's Markets
- Customize and use what you love and tolerate
- Gluten Free, Low FODMAP, and Dairy Free
What You'll Need
- Bell Peppers - Choose a variety of colors. Be aware different colors have different tested serving sizes. Adjust according to your personal tolerance level.
- Parsnips - Root vegetables do really well with roasting.
- Sweet Potato - Peeled and roasted, the natural sugars shine in this recipe.
- Green Beans - Fresh green beans, with the stem end removed.
- Broccoli - Roasted broccoli is hands down my favorite way to eat it. Roasting brings out a nutty flavor and a wonderful texture.
- Baby Potatoes - Use small potatoes, cut in half. The insides turn golden brown when roasted. Use red, purple, or white baby potatoes - or all three.
- Garlic Oil - Using an infused garlic oil brings out the garlic flavor without using actual garlic.
- Dijon Mustard - I love this ingredient to add flavors without FODMAPs.
- Italian Seasoning - Find a spice mixture that does not contain garlic or onion. We love to use the version from Penzey's.
- Dried Dill - Another one of my favorite options to help bring an onion flavor, but in the form of dill.
- Kosher Salt and Pepper - Never overlook the importance of the pantry basics.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Place cut veggies into a large bowl.
Combine the garlic oil, dijon mustard, Italian seasoning, dried dill, Kosher salt, and ground black pepper in a small bowl.
Pour the oil mixture over the cut-up veggies and stir. Make sure the broccoli is well coated, as it tends to burn the quickest.
Use two sheet pans covered with parchment paper, and spread the vegetables in a single layer.
Roast in a 400 degree F oven for thirty minutes. Halfway through the baking time, stir and rotate pans to different racks.
Tips and Tricks
Purchase: A great shortcut is buying chopped vegetables in the produce department.
Skip Peeling: If you wash the veggies well, and skip the peeling part and go straight to chopping.
Chopping Size Tips: The key to roasting various vegetables at the same time is cutting them to a certain size:
- Bell Peppers - Remove the seeds and membranes(that white part) and cut them into ¾ inch pieces or ½ inch strips.
- Parsnips - Cut the thick part of the vegetable in half lengthwise and then cut them in half into 1 ½ inch pieces.
- Sweet Potatoes & Baby Potatoes - These vegetables take longer to roast, so cut them into ¾ inch pieces.
- Green Beans - Chop off the ends of the green beans and leave them as is. They roast very quickly.
- Broccoli - Cut broccoli florets into pieces ½ to ¾ inches long and discard the stem.
Ingredient Swaps
- Carrots - Use whole carrots, peeled and cut 1½ inch pieces.
- Rutabaga - Peel and dice into 1½ inch pieces.
- Turnip - Peel and dice into 1-inch pieces.
- Yellow Squash - Dice into 1-inch pieces.
- Yam - Peeled and diced into a similar size as a potato.
Variations
Cheesy Roasted Vegetables: When the vegetables are warm from the oven, add a couple of tablespoons of grated parmesan or feta cheese. For a dairy-free option, use nutritional yeast.
Citrus-Flavored Roasted Vegetables: Add lemon slices to the baking sheets and squeeze the roasted lemon juice over the vegetables to add a punch of freshness.
Fresh Herb Roasted Vegetables: Add fresh chopped-up herbs to the roasted vegetables after they are done roasting.
Storing And Reheating
Store: Keep any leftovers in an airtight container in the refrigerator for up to five days
Reheat: It is best to reheat the veggies on a baking sheet at 350 degrees F or in the microwave.
Freeze: Freeze leftovers in a freezer-friendly container or freezer bags for up to 3 months. It is best to reheat from frozen. The vegetables may be soggy, but they will still taste great!
Ways To Use Beyond A Side Dish
- Salads: Add roasted vegetables to a salad. Purchase a bag of lettuce greens and top them with roasted vegetables. Drizzle Italian dressing over it all.
- Pasta: Make a batch of pasta sauce and toss roasted vegetables into the pasta.
- Eggs: Add roasted vegetables to a breakfast casserole. Or scrambled egg whites with roasted veggies for a tasty breakfast.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Bell Peppers (Capsicum Peppers) - Different colored bell peppers have different amounts of safe levels of fructose. Green Pepper - 75 grams, Red Bell Pepper - 43 grams, Orange Pepper - 38 grams, Yellow Pepper - 35 grams. - All per meal.
- Parsnips - Safe at 75 grams per meal or one medium.
- Sweet Potato - Safe at 75 grams or ½ cup per meal.
- Green Beans - Safe at 75 grams per meal, roughly 15 beans.
- Broccoli - Safe at 75 grams, or ¾ cup per meal.
- Baby Potatoes - Safe at 75 grams or ½ cup per meal.
- Garlic Oil - Using an infused garlic oil, brings out the garlic flavor without using actual garlic.
- Dijon Mustard - Safe at 1 tablespoon or 18 grams per meal.
- Italian Seasoning - Use homemade or a spice mixture that does not contain garlic or onion.
- Dried Dill - Dried dill has not been tested, but fresh has been found safe at 1 cup or 16 grams. If concerned about dried dill, swap in double the amount of fresh dill for a similar flavor profile.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Yes! I love to keep the kitchen cool in the summer and use the grill instead. Use either a vegetable grill basket or two tin foil packets to cook the vegetables. The smoke flavor from the grill will be great!
Meal Planning Tips
Peel and cut the vegetables a day in advance and mix up the oil mixture. By the time the oven preheats, the vegetables can be mixed with the oil on the baking sheets and put in the oven for roasting!
Serve this side dish with low FODMAP pork tenderloin, low FODMAP BBQ bacon chicken, oven-baked ham steaks, ham balls, or meatloaf-all delicious main dishes that go great with roasted veggies.
More Loveable Low FODMAP Side Dishes
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Recipe
Low FODMAP Roasted Vegetables
Equipment
Ingredients
- 2 medium bell peppers any color
- 1 medium parsnip
- 1 small sweet potato
- 15 fresh green beans
- 1 small head broccoli florets
- 12 baby potatoes red, yellow or purple
- 3 tablespoons garlic infused olive oil
- 1 tablespoon dijon mustard
- 2 teaspoons Italian seasoning
- 1 teaspoon Kosher salt
- ½ teaspoon dried dill
- ½ teaspoon black ground pepper
Instructions
- Place cut veggies into a large bowl.
- In a small bowl, combine the garlic oil, dijon mustard, Italian seasoning, dried dill, Kosher salt, and ground black pepper.
- Pour the oil mixture over the cut up veggies and stir.
- Use two baking sheets, covered with parchment paper, and spread the vegetables in a single layer.
- Roast in a 400 degree F oven for 30-40 minutes. Stir and rotate pans after fifteen minutes.
- Remove from pan and serve immediately.
- Leftovers can be stored in an airtight container and kept in the refrigerator for up to four days.
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