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.
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).
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.
Dislike spicy? Omit or reduce the amount of sriracha or red pepper flakes. Or, substitute with a ¼ teaspoon of ground ginger.
Low FODMAP Spicy Roasted Broccoli
- Total Time: 25 minutes
- Yield: 4 (½ cup) servings 1x
- Diet: Low Lactose
Did you know broccoli can be low FODMAP? Yep, it’s true! If you’re mindful of the part and portion size, broccoli can be a gut-friendly addition to any phase of the low FODMAP diet. Try it in this easy, 4-ingredient low FODMAP Spicy (but not too spicy) Roasted Broccoli recipe. Pair this side with a protein food (like chicken, salmon, or steak) and rice for a balanced meal.
- 1 head whole broccoli (about 350 grams or ¾ pounds), stems removed; florets cut into bite-sized pieces // yields about 3 cups or 200 grams of broccoli florets)
- 2 teaspoons garlic-infused olive oil
- 1 teaspoon reduced-sodium soy sauce (or tamari)
- ½ to 1 teaspoon sriracha (or ¼ to ½ teaspoon red pepper flakes) // use less or omit if you’re sensitive to spice
- Preheat the oven to 400°F. Line a baking sheet with parchment paper.
- Whisk together garlic-infused olive oil, soy sauce, and sriracha in a small bowl.
- Place broccoli in a large bowl. Add sauce and toss to coat.
- Spread broccoli onto the prepared baking sheet in an even single layer.
- Roast for 15 to 22 minutes or until the edges of the broccoli start to brown.
- Serve broccoli warm. Pair with your favorite protein (like grilled chicken, pork chops, steak, or salmon) and rice for a balanced meal.
Low FODMAP Serving: One serving (about a ½ cup) of this recipe contains low FODMAP amounts of ingredients. Individual tolerance may vary. 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: 20 minutes
- Category: Side Dish
- Method: Bake
- Cuisine: American
Keywords: side dish, vegetable recipe, veggie recipe
Our new favorite broccoli recipe, for those of us on the FODMAP diet AND those who aren’t!