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    Home » Side Dishes » Low FODMAP Maple Dijon Carrots

    Low FODMAP Maple Dijon Carrots

    Published: Jan 10, 2017 | Updated: Oct 17, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Low FODMAP Maple Dijon Carrots
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    Tender-crisp and colorful, these roasted Low FODMAP Maple Dijon Carrots look elegant, but are easy enough for a weeknight side!

    Roasted carrots on a sheet pan.

    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.

    Jump to:
    • Shopping list
    • Low FODMAP notes
    • Recipe

    Shopping list

    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
    Roasted green top carrots on sheet pan.

    Low FODMAP notes

    In this section, I share information for certain ingredients that are either frequently asked about or that 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 has been confirmed to be low FODMAP by Monash University. 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 prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.

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    Recipe

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    Low Fodmap Maple Dijon Carrots

    Low FODMAP Maple Dijon Carrots


    ★★★★

    4 from 2 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 50 minutes
    • Yield: 4 1x
    • Diet: Low Lactose
    Print Recipe
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    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

    1. Preheat oven to 400°F. Line a baking sheet with aluminum foil.
    2. 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.
    3. Roast carrots for 20-30 minutes or until golden brown and fork-tender.
    4. 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

    1. cc says

      February 05, 2021 at 11:14 pm

      carrots were barely caramelized and still pretty firm after 30 min ): flavors were alright

      ★★★

      Reply
    2. Valerie P says

      July 20, 2020 at 6:39 pm

      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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    Hey there! I’m Em:

    a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)! Learn more

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