Low FODMAP Sheet Pan Baked Salmon with Roasted Broccoli and Carrots

This low FODMAP baked salmon with broccoli and carrots is an easy, reliable weeknight dinner. Everything cooks on one sheet pan in under 35 minutes, the cleanup is minimal, and a simple smoked paprika and brown sugar rub gives the salmon flavor without garlic or onion. It may be basic, but it's not boring. Served over quinoa or brown rice, it's a well-balanced meal with fiber from the vegetables and whole grain, plenty of protein, and omega-3s from the salmon.

One key FODMAP note: this recipe uses only broccoli florets (the tops). Broccoli stalks contain more FODMAPs than the heads, so sticking to the florets helps keep the FODMAPs in check. The other ingredients (carrots, salmon, smoked paprika, and a small amount of soy sauce or tamari) all fit within the tested low FODMAP serving ranges.

Different ingredients need different cook times, so they go in at staggered points. Carrots go in first to soften and pick up color. The broccoli and salmon join later, so the salmon finishes cooking just as the broccoli turns tender with crispy edges. As a general rule, bake salmon 4 to 6 minutes per ½ inch of thickness, or until it flakes easily with a fork.

If you're using thin fillets (like wild sockeye) instead of thicker Atlantic salmon, stagger the additions further: roast the carrots, add the broccoli, let it cook for a few minutes, then add the salmon last. That extra buffer keeps thin fillets from drying out.

Once everything comes out of the oven, finish with a squeeze of fresh lemon to brighten the flavor and bring everything together.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Dietitian Notes
• Related
• Recipe

Ingredients

To make this low FODMAP baked salmon with broccoli and carrots, add these ingredients to your shopping list:

• Baby carrots - 2 cups (260 g), halved lengthwise
• Avocado or canola oil - 4 teaspoons, divided
• Soy sauce - 2 teaspoons, divided (use gluten-free soy sauce or tamari if needed)
• Salmon fillets - 4 (4-ounce / 113 g each)
• Smoked paprika - 1 teaspoon
• Brown sugar - 1 teaspoon, packed
• Salt and black pepper - to taste
• Broccoli florets - 2 cups (up to 200 grams)
• Lemon - 1 medium, cut into wedges, seeds removed
• Cooked quinoa or brown rice - 4 cups (about 720 g), for serving

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.

Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.

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 often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.

Smoked paprika: A low FODMAP serving is 1 teaspoon or 2 grams. Larger servings contain higher levels of the FODMAP, excess fructose.

Brown sugar is low FODMAP in servings of ¼ cup or 40 grams.

Broccoli can be low FODMAP, but the serving size depends on which part you use. Broccoli florets (the darker green heads) are lower in FODMAPs than the stalks (the lighter green part). Florets are low FODMAP at ¾ cup or 75 grams, and broccoli stalks are low FODMAP at ⅓ cup or 42 grams. Larger servings of either contain moderate to high amounts of excess fructose.

Lemon juice is low FODMAP at 20 ml (about 1 tablespoon) per serve. Servings above ⅔ cup contain moderate to high levels of fructans.

Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 192 grams.

Rice is generally considered a low FODMAP grain. Basmati, brown, red, and white rice have all been tested by Monash and are low FODMAP in servings up to 1 cup or 190 grams (cooked).

Instructions

To make this easy sheet pan baked salmon, simply:

Step 1: Preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper.

Step 2: In a large bowl, toss the carrots with 2 teaspoons of oil and 1 teaspoon of soy sauce. Spread into an even layer, cut side down, on the baking sheet. Roast for 10 minutes.

Step 3: While the carrots roast, pat the salmon dry. In a small bowl, mix the smoked paprika, brown sugar, and a pinch of salt, then rub evenly over the top of each fillet.

Step 4: Toss the broccoli with the remaining 2 teaspoons of oil and 1 teaspoon of soy sauce.

Remove the baking sheet from the oven. Push the carrots to the edges and place the salmon skin-side down in the center.

Step 5: Scatter the broccoli around the salmon. Season the vegetables with salt and black pepper.

Step 6: Return to the oven and bake for 10 to 14 minutes, until the salmon flakes easily and the broccoli is tender with crispy edges. Cooking time depends on the thickness of the salmon. The USDA recommends cooking fish to an internal temperature of 145°F; use a food thermometer to check at the thickest part.

Serve: Squeeze fresh lemon over everything. Serve warm with cooked quinoa or rice.

Storage

This dish is best enjoyed fresh. Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently to avoid overcooking the salmon. A covered skillet over low heat works, or microwave in short intervals, ideally at reduced power, until warm.

Freezing is not recommended, as the roasted vegetables tend to lose their texture once thawed.

Dietitian Notes

A few nutrition-related things worth calling out about this recipe:

High in protein. Salmon is a high-quality source of animal protein. Pairing it with quinoa adds a complete plant protein on top.

Solid fiber for a low FODMAP meal. Without proper planning, low FODMAP diets can end up low in fiber because many high-fiber foods (beans, wheat, certain fruits and vegetables) are limited. Broccoli florets, carrots, and quinoa together provide nearly 9 grams of fiber per serving.

Omega-3s from salmon. Salmon is one of the best dietary sources of EPA and DHA, the omega-3s most consistently linked to heart and brain health. The American Heart Association recommends two servings of fatty fish per week, and this recipe counts toward that.

Two vegetables on one plate. A variety of plants across the week is one of the more underrated nutrition and gut-health wins. And different colors mean different micronutrients and phytochemicals.

This recipe is also naturally dairy-free. It can easily be made gluten-free by substituting gluten-free soy sauce or tamari. For personalized guidance on meeting your nutrition needs while following the low FODMAP diet, consider working with a registered dietitian.

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