Low FODMAP Spicy Roasted Broccoli

Try broccoli florets in this easy low FODMAP Spicy Roasted Broccoli recipe. This simple veggie side dish is made with just four ingredients and a tiny kick of heat.

Did you know broccoli can be low FODMAP? Yep, it’s true! If you’re mindful of the part (florets vs. stems) and portion size, broccoli can be a gut-friendly addition to any phase of the low FODMAP diet.

Both broccoli florets and broccoli stalks have a low FODMAP serving; however, florets have a larger low FODMAP serving size than stalks.

Try broccoli florets in this easy low FODMAP Spicy Roasted Broccoli recipe. It is made with just four ingredients and has a little kick of heat.

Pair this simple veggie side with your favorite protein food (like chicken, salmon, steak) and rice for a balanced low FODMAP meal.

Shopping list

To make this spicy roasted broccoli, you’ll want to add these ingredients to your shopping list:

• Broccoli – 1 head (about 350 grams or ¾ pound) to yield about 3 cups or 200 grams of broccoli florets
• Garlic-infused oil – 2 teaspoons
• Reduced-sodium soy sauce (or tamari) – 1 teaspoon
• Sriracha – ½ to 1 teaspoon – or – Red pepper flakes – ¼ to ½ teaspoon

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.

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.

Broccoli can be low FODMAP, depending on the part and serving size. Florets (or the darker green heads) are lower in FODMAPs than the stalks (the lighter green part). Broccoli florets are low FODMAP in servings of ¾ cup or 75 grams. Broccoli stalks have a smaller low FODMAP serving of ⅓ cup or 45 grams.

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.

Sriracha has been tested for FODMAPs by Monash University. Even though it contains small amounts of garlic, sriracha is low FODMAP in servings up to 1 teaspoon or 5 grams. This amount should be tolerated by most. However, avoid if you’re concerned or suspect a non-FODMAP intolerance to spicy foods (capsaicin).

Instructions

To make this simple broccoli side dish, simply:

Step 1: Preheat the oven to 400°F. Line a baking sheet with parchment paper.

Step 2: Whisk together garlic-infused olive oil, soy sauce, and sriracha in a small bowl.

Step 3: Place broccoli in a large bowl. Add sauce and toss to coat.

Step 4: Spread broccoli onto the prepared baking sheet in an even single layer.

Step 5: Roast for 15 to 22 minutes or until the edges of the broccoli start to brown.

Serve warm. Pair with your favorite protein (like grilled chicken, pork chops, steak, or salmon) and rice for a balanced meal.

Storage: Refrigerate in an airtight container for up to 3 days. Freezing is not recommended.

Variations

Dislike spicy? Omit or reduce the amount of sriracha or red pepper flakes. Or, substitute with a ¼ teaspoon of ground ginger.

Similar recipes

• Low FODMAP Roasted Root Veggies
• Low FODMAP Roasted Tomatoes
• Low FODMAP Maple Dijon Carrots

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