Low FODMAP Roasted Carrots with Almond Maple Drizzle

low fodmap roasted carrots

We’re always inspired by fellow IBS dietitians. Kate Scalara, RD is one of our favorites. Today, we are sharing another recipe inspired by her. Not only is this recipe low FODMAP, it’s also delicious and nutritious!

Carrots are rich in Vitamin A, beta-carotene and have 2 grams of fiber.

Another bonus: Carrots have no detectable FODMAPs!

Lactose-free yogurt can be substituted for Greek yogurt in this recipe.

Low FODMAP Roasted Carrots with Almond Maple Drizzle

What you Need:

  • 1 lb. multi-color carrots (small to medium size, we found these at Sprouts off MacArthur and 122nd)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Maple Drizzle:

  • 1 tablespoon plain Greek yogurt
  • 1 tablespoon creamy almond butter
  • 1 tablespoon maple syrup
  • 2 tablespoons sliced almonds (optional)
  • 2 tablespoons finely chopped kale or parsley (optional)

What to Do:

Preheat oven to 400 degrees F. Line baking sheet with parchment paper. Toss carrots in olive oil and spread on a baking sheet. Salt and pepper carrots, to taste. Roast in the oven for 20-25 minutes until fork tender, turning halfway during roasting time.

In a small bowl, stir together yogurt, almond butter, and maple syrup until creamy. When carrots are done, spread maple mixture over the middle of the carrots. Garnish with sliced almonds and kale.



From a Dietitian’s Kitchen: Roasted Vegetables

Do you get tired of salads and steamed vegetables?  If you haven’t tried roasting vegetables you are in for a tasty surprise.  Roasting concentrates the vegetables’ flavors and caramelizes the naturally occurring sugars.  I like to roasts a lot of vegetables at a time so I have plenty left over.  They are great as a side dish with eggs for breakfast, added to a wrap or pizza, or tossed with pasta, toasted pecans and parmesan cheese for a quick dinner.  Also they are a great way to make sure your vegetables don’t go to waste.
Simply dice up your vegetables into bite size pieces. Some vegetables to try are broccoli, carrots, cauliflower, potatoes, onions, bell peppers, sweet potatoes, cherry tomatoes, squash, Brussels sprouts, or asparagus.  Toss the vegetables in enough olive oil to coat them and season with some salt, pepper or a dried herb blend.  Cook at 475 degrees for about 30-40min.Add this simple recipe to your cooking toolbox as an easy way to increase your vegetable consumption.  It is recommended we get at least 2-3 cups of vegetables per day! mk