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Home » Seafood

Low FODMAP Maple Dijon Shrimp

Published: Oct 3, 2017 · Updated: Dec 8, 2020 by Em Schwartz, MS, RDN

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Low FODMAP Maple Dijon Shrimp
A plate filled with cooked shrimp, brown rice, and steamed broccoli. A black text overlay reads "Low FODMAP Maple Dijon Shrimp."
A close up of maple-dijon shrimp. In the white space above, a text overlay reads "Low FODMAP Maple Dijon Shrimp."
A plate with maple-dijon shrimp, cooked quinoa, and roasted broccoli. In the white space above the plate, text reads "Low FODMAP Maple-Dijon Shrimp."
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Ready in 10 minutes, this 4-ingredient Low FODMAP Maple Dijon Shrimp is a quick, sweet & savory upgrade to plain shrimp.

A plate with maple-dijon shrimp, steamed broccoli, and brown rice.

I am always looking for fun ways to jazz up plain old protein foods. This Low FODMAP Maple Dijon Shrimp is exactly that. It's a little bit sweet, a little bit tangy, and a whole lot of delicious! It's made with four simple ingredients - just shrimp, maple syrup, Dijon mustard, and garlic-infused oil - and can be ready in about 10 minutes.

Ingredients needed for maple-dijon shrimp measured out into individual white bowls.

Shopping list

To make this easy low FODMAP main dish, add these ingredients to your shopping list:

  • Uncooked shrimp - 1 pound (peeled and deveined) - I usually find affordable, frozen uncooked shrimp at Aldi.
  • Pure maple syrup - ¼ cup
  • Dijon mustard - 2 tablespoons
  • Garlic-infused olive oil - 2 tablespoons

Optional garnish: Minced chives (learn more about chives in my Low FODMAP Garlic and Onion Substitutes post)

Low FODMAP notes

In this section, I share information for ingredients that are either frequently asked about or 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.

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.

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 Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

Close up of maple-mustard shrimp cooking in a skillet.

Instructions

To make this easy low FODMAP shrimp recipe, simply:

Patting shrimp dry with a paper towel.

Line a plate with a couple of layers of paper towels. Place shrimp in a single layer on the lined plate. Top the shrimp with a couple more paper towels and gently press to remove excess moisture. Discard paper towels.

Whisking together maple syrup and dijon mustard.

In a small bowl, whisk together maple syrup and Dijon mustard.

Flipping shrimp with a tongs to cook evenly on both sides.

In a large skillet, heat olive oil over medium-high heat. Once hot, add ½ the shrimp and cook for 1 minute and flip. Cook for another 30 seconds to 1 minute, or until the shrimp are bright reddish-pink and opaque. Transfer to a clean plate. Repeat this process with the remaining shrimp

Maple-dijon mustard sauce bubbling with cooked shrimp.

Once cooked, return all of the shrimp to the skillet. Add the sauce and stir. Continue to heat until the shrimp are fully cooked (if not already) and sauce is hot.

Cooked maple dijon shrimp topped with snipped chives.

Serve warm topped with optional snipped chives.

Serve this with

Consider serving these Low FODMAP Maple-Dijon Shrimp with:

  • Brown rice and a low FODMAP portion of steamed broccoli florets (up to ¾ cup or 75 grams raw)
  • Quinoa and a low FODMAP portion of green beans (up to 15 beans or 75 grams raw)
  • Baked potato and a simple lettuce salad with oil and red wine vinegar (or your favorite low FODMAP dressing)
A close up of low FODMAP maple dijon shrimp topped with snipped chives.

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Recipe

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Maple-dijon shrimp on a plate with steamed broccoli and brown rice

Low FODMAP Maple Dijon Shrimp


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5 from 4 reviews

  • Author: Em Schwartz, MS, RDN
  • Total Time: 10 minutes
  • Yield: 4
  • Diet: Low Lactose
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Description

Ready in 10 minutes, this 4-ingredient Low FODMAP Maple Dijon Shrimp is a quick, sweet & savory twist on plain shrimp.


Ingredients

Scale
  • 1 pound (454 g) uncooked shrimp, peeled and deveined
  • ¼ cup (75 g) pure maple syrup
  • 2 tablespoons (30 g) Dijon mustard
  • 2 tablespoons (20 g) garlic-infused olive oil

Optional garnish: Snipped chives


Instructions

  1. Line a plate with a couple of layers of paper towels. Place shrimp in a single layer on the lined plate. Top the shrimp with a couple more paper towels and gently press to remove excess moisture. Discard paper towels.
  2. In a small bowl, whisk together maple syrup and Dijon mustard.
  3. In a large skillet, heat olive oil over medium-high heat. Once hot, add ½ the shrimp and cook for 1 minute and flip. Cook for another 30 seconds to 1 minute, or until the shrimp are bright reddish-pink and opaque. Transfer to a clean plate. Repeat this process with the remaining shrimp
  4. Once cooked, return all of the shrimp to the skillet. Add the sauce and stir. Continue to heat until the shrimp are fully cooked (if not already) and sauce is hot.
  5. Serve warm topped with optional snipped chives.

Notes

Low FODMAP Serving: One serving of this recipe contains low FODMAP amounts of ingredients. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).

  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Category: Main Dish
  • Method: Stove
  • Cuisine: American

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A plate with maple-dijon shrimp, cooked quinoa, and roasted broccoli. In the white space above the plate, text reads "Low FODMAP Maple-Dijon Shrimp."
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Comments

  1. Rae says

    September 22, 2023 at 6:40 pm

    Tastes great and easy to make!

    Reply
    • Em Schwartz, MS, RDN says

      September 23, 2023 at 7:43 am

      Glad to hear, Rae! Thanks for taking the time to share your thoughts on this recipe. -Emily

      Reply
  2. Maddison says

    April 20, 2023 at 2:36 pm

    Is there a reason that in the photo you would show shrimp rice and broccoli - a high fodmap food? It may confuse some or they may not realize broccoli is a no-go.

    Reply
    • Em Schwartz, MS, RDN says

      April 21, 2023 at 8:32 am

      Hi Maddison, Yes, I included it because broccoli *can* be a part of a low FODMAP diet for most people. Serving size just matters. Monash University (the lead researchers of FODMAPs) have laboratory-tested broccoli and deemed broccoli florets (mostly the dark green tops) low FODMAP in servings of 3/4 cup per meal. If you haven't already, I invite you to download the Monash FODMAP App (It costs about $10 and I have no affiliation). The app has the most up-to-date information about FODMAP foods and serving sizes. -Em

      Reply
  3. Danay says

    November 21, 2022 at 4:12 pm

    Omg! This was delicious! And very quick and easy to make. I will be making this again. Thank you for the recipe!

    Reply
  4. Crystal says

    January 10, 2019 at 8:37 pm

    So. Stinking. Good!!!! Even my kid who swears not to like shrimp loved this dish!

    Reply
    • Emily says

      January 10, 2019 at 9:36 pm

      Yay!! So glad you and your little enjoyed it! 🙂

      Reply
  5. Carla says

    September 29, 2018 at 5:23 pm

    I made this for dinner and it was delicious! Cooking isn’t my favorite but this was easy and quick! I live where fresh shrimp is brought in daily which made it even better. The flavoring was perfect and I can’t wait to make it again!

    Reply
    • Emily says

      September 30, 2018 at 3:59 pm

      That's awesome, Carla! Thanks for sharing! Many nights I don't really feel like cooking much elaborate. So I, too, thrive on a lot of quick and easy meals like this one. 🙂 Glad you enjoyed this one as much as I do!

      Reply
  6. Gina says

    December 27, 2017 at 6:36 pm

    This was the first low fodmap recipe I tried and it's delicious! I serve the shrimp over brown rice and even my husband (who doesn't do low fodmap) loves it.

    Reply
    • Emily says

      January 13, 2018 at 12:34 pm

      Aww, thank you Gina!! I am thrilled to hear that you and your husband enjoyed it. Thanks for taking the time to let us know! 🙂

      Reply

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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

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