The trick to eating your vegetables and enjoying them - roasting them in the oven! Low FODMAP Roasted Vegetables create the nuttiest, caramelized, and most tasty vegetables that are also FODMAP friendly. Using garlic oil, dijon mustard - yes, really - and spices gives the vegetables just enough flavor to let the flavors of the veggies shine but compliments them at the same time.
Say goodbye to sad, limp, bland veggies. This recipe is quick and easy making it the ideal side dish. It is perfect for the holidays or after a trip to all your favorite farmer's markets. 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 it is in a safe serving size - make roasted vegetables your favorite way!
Roasted Vegetable Ingredients
Bell Peppers: Choose your favorite colors. Different color has different amounts of fructose. The safe amount tested by Monash University by color: Green Pepper - 75 grams, Red Pepper - 43 grams, Orange Pepper - 38 grams, Yellow Pepper - 35 grams.
Parsnips: Root vegetables do really well with roasting. Safe at 75 grams per meal.
Sweet Potato: Peeled and roasted, the natural sugars shine in this recipe. Safe at 75 grams per meal.
Green Beans: Fresh green beans, with the stem end removed. Safe at 75 grams per meal, roughly 15 beans.
Broccoli: Roasted broccoli is hands down my favorite way to eat broccoli. Roasting it brings out a nutty flavor and a wonderful texture. Safe at 75 grams, or ¾ cup per meal.
Baby Potatoes: Use small potatoes, cut in half. The insides turn golden brown when roasted. Safe at 75 grams or ½ cup per meal.
All vegetables chosen for roasting were tested by Monash University, and testing information was used from the Monash Food App.
Garlic Oil: Using an infused garlic oil, brings out the garlic flavor without using actual garlic.
Dijon Mustard: I love this ingredient to add flavor without FODMAPs. If you don’t love it, use another tablespoon of garlic oil.
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 Black 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 current serving sizes measured by the Monash University FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Jump to RecipeHow to Choose and Cut Vegetables
The key to roasting various vegetables simultaneously is cutting them to a certain size.
Bell Peppers (Green, Red, Orange, and Yellow) - Remove the seeds and membranes (the white part) and cut them into ¾ inch pieces or ½ inch strips.
Parsnips (Long Root Vegetables - Carrots and Parsnips) - These types of veggies take longer to roast. Cut the thick part of the vegetable in half lengthwise and then cut them in half into 1½ inch pieces.
Sweet Potatoes & Baby Potatoes (Round Root Vegetables - Beets, Sweet Potatoes, Potatoes) -These vegetables take longer to roast, so cut them into ¾ inch pieces.
Green Beans (Soft Vegetables - Green Beans, Asparagus) - Chop off the ends of the green beans and woody stems of the asparagus and leave them as is. They roast very quickly.
Broccoli (Cruciferous Vegetables - Broccoli, Cauliflower, Brussels Sprouts) -Cut broccoli florets into pieces that are ½ to ¾ inch and discard the stem. Brussels sprouts should be cut in half, and the stem ends removed.
How To Make Roasted Vegetables
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. Make sure the broccoli gets well coated because it has a tendency 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.
Remove from pan and serve immediately.
Storing Leftovers
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 for up to 3 months. It is best to reheat from frozen with one of the methods above. The vegetables may be soggy, but they will still taste great!
Roasted Vegetable Variations
Cheesy: Add a couple of tablespoons of grated parmesan cheese or feta cheese when the vegetables are warm from the oven. For a dairy free option, use nutritional yeast.
Citrus: Add lemon slices to the baking sheets and squeeze the roasted lemon juice over the vegetables to add a punch of freshness before serving.
Herbs: Add fresh chopped up herbs to the roasted vegetables after they are done roasting.
Meal Planning Tips
Peel and cut the vegetables a day in advance and mix up the oil mixture in a separate container. By the time the oven preheats, the vegetables can be mixed with the oil mixture on the baking sheets! Roasted vegetables are a great side dish to enjoy all year long.
Ways to Use Roasted Vegetables
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 an egg casserole and scrambled egg whites for a tasty breakfast.
Shortcut Tips
Purchase: Buy already chopped up vegetables in the produce department at the grocery store.
Skip Peeling: Wash the veggies well. We love this vegetable brush. You can skip the peeling part and go straight to the chopping.
Additional Low FODMAP Side Dishes
Low FODMAP Roasted Vegetables
Ingredients
- 2 medium Bell Peppers cut into 1-inch pieces any color
- 1 medium Parsnip -Cut any thick ones in half lengthwise then cut them crosswise into 1 ½-inch slices.
- 1 small Sweet Potato scrubbed peeled and cut into ¾-inch pieces
- 15 Green Beans snip off ends and leave whole
- 1 small head Broccoli cut into 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 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.
Notes
Nutrition Information
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