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

Name: Low FODMAP Maple Dijon Carrots
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: American
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)

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

Scale

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)

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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