Tulo

Low FODMAP Roasted Vegetables Recipe

Every vegetable here is one Monash University has tested as low FODMAP at normal serving sizes, and garlic-infused oil delivers real allium flavor without the fructans that live in the garlic clove itself. Roasting the denser vegetables (potato, carrot) on their own head start and staggering the pans keeps everything crisp-edged instead of steamed and mushy.

Prep
20 min
Cook
35 min
Total
55 min
Servings
6

Ingredients

Servings6
  • 2 medium zucchini, cut into half-moons
  • 2 medium red bell pepper, cut into 1-inch pieces
  • 1 medium eggplant, cut into 3/4-inch cubes
  • 3 medium carrots, cut into 1/2-inch coins
  • 2 cups green beans, trimmed
  • 1 pound baby potatoes, halved
  • 3 tablespoons olive oil
  • 2 tablespoons garlic-infused olive oil
  • 1 tablespoon fresh thyme leaves
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Nutrition per serving

Calories
227
Protein
5g
Carbs
29g
Fat
12g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

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Instructions

  1. 1Preheat the oven to 425°F (220°C) and line two rimmed baking sheets with parchment paper.
  2. 2Cut the zucchini into half-moons, the bell peppers into 1-inch pieces, the eggplant into 3/4-inch cubes, the carrots into 1/2-inch coins, and halve the baby potatoes. Trim the green beans.
  3. 3Toss the potatoes and carrots with 2 tablespoons olive oil, half the salt, and half the pepper, and spread them on one sheet in a single layer. On the second sheet, toss the zucchini, bell pepper, eggplant, and green beans with the remaining tablespoon of olive oil and the rest of the salt and pepper.
  4. 4Roast the potato-and-carrot sheet alone for 15 minutes, since these are the densest vegetables. Then add the second sheet to the oven and roast both for another 20-25 minutes, flipping each sheet once, until all the vegetables are tender and browned at the edges.
  5. 5Remove both sheets from the oven and transfer everything to a large bowl. Toss immediately, while still hot, with the garlic-infused oil, lemon juice, and thyme.
  6. 6Taste and adjust salt and pepper, then serve warm or at room temperature.
How to Roast Sweet Peppers

Tips & variations

  • Swap in other Monash-verified low FODMAP vegetables like parsnip, kabocha squash, or bok choy in place of any of the above; keep pieces a similar size so cook times stay in sync.
  • Skip the potatoes and carrots on the first sheet if pressed for time, but expect a shorter total roast, since the remaining vegetables cook faster on their own.
  • Even low FODMAP vegetables can trigger symptoms in large enough portions; a serving here (about 1 1/2 cups) stays within Monash's tested safe range for each vegetable, but doubling up on any single one may not.

Storage & reheating

Refrigerate in an airtight container for up to 4 days. Reheat in a 400°F (200°C) oven or a dry skillet for 5-8 minutes to re-crisp the edges; microwaving works but leaves the vegetables softer and slightly damp.

Tips from the Tulo kitchen

  • Cutting all the pieces to a similar size, not just within each vegetable but across the whole pan, is what keeps a mixed roast from having some pieces burnt and others underdone.
  • Make garlic-infused oil at home by warming smashed garlic cloves in olive oil over low heat for 5 minutes, then straining and refrigerating; it keeps for about a week.

FAQ

What actually makes a vegetable low FODMAP?

FODMAP status depends on the type and amount of fermentable carbohydrates (like fructans, GOS, or excess fructose) in a typical serving. Monash University lab-tests specific vegetables at specific portion sizes; a food can be low FODMAP at half a cup but moderate or high at a full cup, so serving size matters as much as the vegetable itself.

Why does this recipe use garlic-infused oil instead of garlic cloves?

The fructans that trigger symptoms in garlic are water-soluble, not oil-soluble, so they stay in the clove instead of leaching into oil the garlic is steeped in. Straining out the solids leaves an oil with garlic flavor but almost none of the fermentable carbohydrate.

Which common vegetables should be avoided or limited on a low FODMAP diet?

Onion, garlic, cauliflower, mushrooms, and asparagus (beyond about one spear per serving) are common high FODMAP vegetables. Artichokes and large portions of sweet corn are also higher on the list.

Can I meal-prep this for the week?

Yes. It holds well in the fridge for 4 days and reheats best in a hot oven or skillet rather than a microwave, which softens the caramelized edges.

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