Low FODMAP Maple Dijon Carrots bring together the perfect blend of sweet maple syrup and tangy Dijon mustard to create a delicious, gut-friendly side dish. This simple recipe transforms ordinary carrots into an elegant accompaniment that works beautifully for both busy weeknight dinners and special holiday gatherings, all while being completely low FODMAP compliant.
Table of Contents
Table of Contents
Why These Low FODMAP Maple Dijon Carrots Are Special
The magic happens when sweet maple syrup meets the sharp bite of Dijon mustard, creating a glaze that caramelizes beautifully in the oven. What I love most is how naturally low FODMAP this recipe is, no ingredient swaps or modifications needed! My husband always requests these alongside our Low FODMAP Roasted Lemon Chicken because the flavors complement each other so perfectly.
Low FODMAP Maple Dijon Carrots Ingredients
Here’s everything you’ll need for this foolproof side dish:
- Maple syrup
- Reduced-sodium soy sauce
- Dijon mustard
- Grainy mustard
- Garlic-infused olive oil
- Carrots
Carrots are completely low FODMAP with no upper serving size limit according to Monash University. You can enjoy them freely without worrying about portion sizes.
Maple syrup is listed as a low FODMAP option by Monash University. The 2 tablespoons used in this Low FODMAP Maple Dijon Carrots recipe is well within safe limits for most people following a low FODMAP diet.
Dijon mustard is included in Monash’s condiment list as low FODMAP. The small amounts used here (4 teaspoons total) are perfectly safe for sensitive stomachs.
Soy sauce appears on Monash’s approved condiment list Low FODMAP Meal Plan – Monash Fodmap. One tablespoon divided among 2 pounds of carrots is a very safe serving size.
Garlic-infused olive oil is specifically mentioned by Monash as a low FODMAP fat option. This allows you to enjoy garlic flavor without the FODMAP concerns of fresh garlic.
Frequently Asked Questions
Are carrots low FODMAP?
Yes! Carrots are completely low FODMAP according to Monash University, with servings up to 17.6 ounces (500g) per person being safe. They contain no FODMAPs, making them an excellent choice for anyone managing IBS symptoms.
Is purple carrot low FODMAP?
Purple carrots are just as low FODMAP as regular orange carrots. The color difference comes from natural antioxidants called anthocyanins, but the FODMAP content remains the same. You can enjoy purple carrots freely in this recipe.
Are baby carrots low FODMAP?
Yes! Baby carrots are just as low FODMAP as regular carrots and make a convenient snack option for those following the diet. They’re simply young carrots or regular carrots cut into smaller pieces, so they have the same FODMAP-free status.
Low FODMAP Maple Dijon Carrots
- Total Time: 35 minutes
- Yield: 6 servings 1x
Description
These Low FODMAP Maple Dijon Carrots combine sweet maple syrup with tangy Dijon mustard to create a delicious, gut-friendly side dish that’s perfect for weeknight dinners or special occasions. Naturally low FODMAP with no ingredient modifications needed.
Ingredients
2 pounds carrots, peeled and cut into 2-inch pieces
2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
2 teaspoons Dijon mustard
2 teaspoons grainy mustard (or substitute with more Dijon)
2 tablespoons garlic-infused olive oil
Salt and black pepper to taste
Fresh parsley for garnish (optional)
Instructions
- Prepare Your Oven and Pan Heat your oven to 400°F and line a large baking sheet with aluminum foil for easy cleanup.
- Create the Maple Dijon Glaze In a small bowl, whisk together maple syrup, soy sauce, both mustards, and garlic-infused olive oil until smooth. Split this mixture in half, you’ll use one portion now and save the rest for finishing.
- Prep and Season the Carrots Toss your peeled carrots with half of the maple Dijon mixture, ensuring they’re evenly coated. Arrange them in a single layer on your prepared baking sheet.
- Roast to Perfection Bake for 20-30 minutes until the carrots are golden brown and easily pierced with a fork.
- Finish and Serve Remove from oven and immediately toss with the reserved maple Dijon mixture for an extra burst of flavor before serving.
Notes
If you can’t find grainy mustard, simply double the Dijon mustard instead.
Leftovers can be stored in the refrigerator for up to 3 days and reheated in the oven at 350°F for 5-10 minutes.
For meal prep, you can prep the carrots and glaze up to 1 day ahead – just toss and roast when ready.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Side Dish
- Method: Roasted
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 95kcal
- Sugar: 8g
- Sodium: 180mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Carbohydrates: 12g
- Fiber: 3g
- Protein: 1g