Low FODMAP Spicy Roasted Broccoli recipe is an easy side dish. Pair it with grilled chicken, steak, or your favorite protein food.
Roasting is my go-to cooking method for many veggies. I love how roasting helps to cut down on the bitterness and makes veggies tender-crisp. And, broccoli is one of my favorite veggies. To add a little extra flavor, I like to add soy sauce and red pepper flakes.
Shopping list
To make this spicy roasted broccoli, you’ll want to add these ingredients to your shopping list:
- Broccoli florets – 6 cups
- Garlic-infused oil – 2 tablespoons
- Reduced-sodium soy sauce – 1 tablespoon (use tamari for gluten-free)
- Red pepper flakes – ¼ 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 stems (the lighter green part). Whole broccoli (a mixture of florets and stems) and broccoli florets are low FODMAP in servings of ¾ cup or 75 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.
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Low FODMAP Spicy Roasted Broccoli
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 8 1x
- Diet: Low Lactose
Description
This Low FODMAP Spicy Roasted Broccoli recipe is an easy side dish. Pair this broccoli with grilled chicken, steak, or your favorite protein food
Ingredients
- 6 cups broccoli florets
- 2 tablespoons garlic-infused olive oil
- 1 tablespoon reduced-sodium soy sauce (or tamari for gluten-free)
- ¼ teaspoon red pepper flakes
Instructions
- Preheat oven to 425°F. Line a baking sheet with aluminum foil.
- Toss broccoli florets with olive oil. Roast for 15 minutes or until the edges just start to brown.
- Sprinkle with soy sauce and red pepper flakes.
- Serve warm.
Notes
Low FODMAP Serving: One serving (approximately ¾ 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).
Broccoli can be low FODMAP, depending on the part and serving size. Florets (or the darker green heads) are lower in FODMAPs than the stems (the lighter green part). Whole broccoli (a mixture of florets and stems) and broccoli florets are low FODMAP in servings of ¾ cup or 75 grams.
- Category: Side Dish
- Method: Bake
- Cuisine: American
Sandy says
Our new favorite broccoli recipe, for those of us on the FODMAP diet AND those who aren’t!
★★★★★