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Home » Low FODMAP Recipes

Low FODMAP Maple Mustard Salmon

Published: Jan 25, 2017 · Updated: Oct 19, 2020 by Em Schwartz, MS, RDN

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Two photos of low FODMAP maple mustard salmon
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This 3-ingredient Low FODMAP Maple Mustard Salmon is ready in 20 minutes and packed with heart-healthy omega-3's. 

Baked salmon glazed with maple syrup and whole-grain mustard.

I don't know about you, but I LOVE salmon - especially when it's slathered in a sweet and savory glaze, like today's Low FODMAP Maple Mustard Salmon. Serve it with ½ cup steamed broccoli and cooked quinoa for a complete meal.

A plate of salmon with quinoa pilaf and roasted broccoli

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.

Whole-grain Dijon mustard contains only trace amounts of FODMAPs, according to Monash University.

Low FODMAP maple-mustard salmon on a plate with broccoli.

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  • Low FODMAP Spicy Lemon Pasta with Shrimp
  • Low FODMAP Creamy Maple Mustard
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Recipe

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Low FODMAP Maple Mustard Salmon


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5 from 4 reviews

  • Author: Em Schwartz, MS, RDN
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Diet: Low Lactose
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Description

This 3-ingredient Low FODMAP Maple Mustard Salmon is ready in 20 minutes and packed with heart-healthy omega-3's. 


Ingredients

Scale
  • ¼ cup whole-grain Dijon mustard, such as Maille Old-Style Whole Grain Dijon Mustard
  • 2 tablespoons pure maple syrup
  • 1 pound salmon, cut into four pieces
  • Salt and pepper

Instructions

  1. Preheat oven to 400°F. Line a shallow baking pan with aluminum foil.
  2. In a small bowl, mix together grainy mustard and maple syrup. Place salmon pieces on a foil-lined pan. Divide maple-mustard mixture between pieces and spread evenly.
  3. Bake for 10-12 minutes or until just cooked throughout, flaking easily with a fork. Season with salt and pepper.
  4. Serve warm.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Main Dish
  • Method: Bake
  • Cuisine: American

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Comments

  1. Alexis B says

    February 25, 2024 at 3:34 pm

    We loved this recipe. I just started eating salmon once a week and we’ll have to avoid garlic and onion cause of my IBS. Husband loved it too!

    Reply
  2. Karen Pluta says

    September 15, 2023 at 10:52 am

    Why are you including broccoli in this meal? My low FODMAP chart says no broccoli . . what am I missing?

    Reply
    • Em Schwartz, MS, RDN says

      September 16, 2023 at 9:16 am

      Hi Karen, FODMAP levels are dependent on serving sizes; and charts, while easy to use and distribute, are often over simplified. I suggest using the Monash FODMAP app for the most accurate and up-to-date low FODMAP serving sizes. I have no monetary affiliation with them. It's about $10, run by the researchers behind the low FODMAP diet, and people often find they can include a lot more foods using the serving sizes in the app. According to Monash University and their app, the low FODMAP serving of broccoli is up to 3/4 cup or 75 grams per meal. -Emily

      Reply
  3. Jen says

    June 08, 2023 at 6:04 pm

    This was absolutely amazing!!! So much flavor!

    Reply
  4. Sarah says

    February 26, 2022 at 11:00 am

    Wonderful and sooo easy.

    Reply
  5. Kristy says

    December 30, 2021 at 7:39 pm

    Do you know that grainy mustard is lovely in mash potato.

    Reply
  6. Linda Baugh says

    February 19, 2021 at 12:02 am

    I'm planning to make this salmon tomorrow night. I'd love to have the quinoa recipe you showed with it.

    Reply
    • Em Schwartz, MS, RDN says

      February 19, 2021 at 2:58 pm

      Hi Linda, here is the recipe --> Low FODMAP Cranberry-Almond Quinoa Salad. Best, -Em

      Reply
  7. Cassidy says

    August 16, 2020 at 10:42 pm

    Can’t wait to try this. Have you shared the quinoa/rice recipe in this picture? I couldn’t find it by searching recipes. Thanks Cassidy.

    Reply
    • Em Schwartz, MS, RDN says

      August 17, 2020 at 9:10 am

      Not yet. I've had several requests for this recipe, so I have it on my list to share soon! 🙂

      Reply
      • Loren says

        November 14, 2020 at 12:23 am

        Hi, I'm new to the FODMAP community. Please share the quinoa recipe sometime or point me in the right direction. I'm interested as well. (:

      • Em Schwartz, MS, RDN says

        November 15, 2020 at 3:29 pm

        Hi Loren. Welcome! The quinoa pilaf/salad recipe can be found here: https://funwithoutfodmaps.com/low-fodmap-cranberry-almond-quinoa-salad/ Best, Em

  8. carole says

    April 25, 2020 at 7:31 pm

    I would love your recipe for cooked quinoa that you showed and mention with your salmon and mustard sauce and broccoli......which is delicious!
    Love your web page

    Reply
    • Em Schwartz, MS, RDN says

      April 28, 2020 at 5:32 pm

      Thanks, Carole! I just emailed you the recipe. 🙂

      Reply
      • Deanne says

        January 06, 2024 at 10:16 am

        May I please have the quinoa recipe that is pictured with the salmon with mustard sauce recipe? It looks good!

      • Em Schwartz, MS, RDN says

        January 07, 2024 at 7:41 am

        Hi Deanne, Yes, of course! The quinoa recipe is the Low FODMAP Cranberry-Almond Quinoa Salad. Thanks for the reminder I need to add the quinoa salad link to this recipe. Enjoy! -Emily

  9. An says

    September 11, 2017 at 7:02 pm

    I made this recipe today and I love it! The flavors were delicious and flavorful! Lovely recipe 🙂

    Reply
    • Emily says

      September 12, 2017 at 7:14 am

      Thank you, An!! I am so glad to hear that you enjoyed it.

      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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