Get Your Grill Going For Grilled Vegetables!
We keep our grill going all summer long and we make a big platter of Grilled Vegetables for almost every get-together. You can have many different vegetables on the low FODMAP diet, even during Elimination. It comes down to Serving Size and your tolerance.
FODMAP Content of Vegetables Varies – Hugely
Here is the biggest takeaway from this post in regard to choosing vegetables to grill in relation to FODMAPs.
The FODMAP content of all the vegetables within the Monash University and FODMAP Friendly apps are guides, not absolutes.
That’s right, and this goes for fruit as well. The testing bodies (Monash University and FODMAP Friendly) have stated that they even EXPECT FODMAP content to vary any time they take a batch of fresh produce into the lab.
We dive into this in-depth in this article: When FODMAP Lab Test Results Differ. Please give it a read before proceeding.
The FODMAP content of all the vegetables within the Monash University and FODMAP Friendly apps are guides, not absolutes.
But we don’t want you to worry. Think about this: red peppers were lab tested at one time and showed no FODMAP content. Then, in a subsequent testing they did show FODMAP content. What does this mean? It means that they are capable of containing no FODMAPs, and also of containing FODMAPs – and, there is no way to know what the red peppers in your refrigerator or supermarket contain, FODMAP-wise. This is why the apps are guides. They are guides for you to begin your exploration of your relationship with FODMAPs. Nothing less, nothing more.
Choose Your Veggies
Some of our favorite vegetables to grill are eggplant (aubergine), zucchini (courgette), yellow summer squash and various colors of bell peppers.
Please note that yellow pattypan squash was initially presented on the Monash app as having no detectable FODMAPs! That app entry has now been updated to reflect their new preferred language, which we actually think is not as helpful. There is only a Green Light (no Yellow or Red) and you have to read the small print to see that the squash remains “low FODMAP” up to 500 g. That is over a pound and is simply the highest amount they tested.
Consider Higher FODMAP Vegetables
Below you can see another time that we grilled vegetables and decided to grill a good amount of asparagus. We were entertaining non-FODMAPers, the grill was going and…why not? (12 g of asparagus, which is about 2/3 of an average spear, is low FODMAP by the way).
We just like to slather them with extra-virgin olive oil or Garlic-Infused Oil and season them with salt and pepper. That’s it. Nothing fancy. A simple treatment like this lets their natural flavors shine through. If you want more garlic flavor, you could dust with a little FreeFod Garlic Replacer or Smoke ‘n Sanity Essence of Garlic Salt.
Grill for Everybody
This recipe takes the approach of prepping and grilling each type of vegetable in the way that best suits that vegetable. If you are feeding a crowd, there is no reason why you can’t grill some high FODMAP vegetables for those who might want to enjoy them.
Throw a few Portobello mushrooms on the grill or onion slices; simply serve them to others while you enjoy the selection of low FODMAP choices.
Watch Your FODMAPs
If you need a refresher on FODMAP Stacking, our article has the info you need. The idea is that this recipe provides a guide as to how to grill each type of vegetable to its advantage.
Then, you have to know what your tolerance limits are when it comes time to load up your plate.
We always make a lot of these Grilled Vegetables because they are just as fabulous served at room temperature the next day, in their own way. They won’t have the charred crispness of their hot version, but we like them just the same.
Sometimes we drizzle them with a vinaigrette when served cold – or we should be more specific and say served at room temperature.
Anyway, the result of your grilling will be a large platter of grilled vegetables and you need to be cognizant of your tolerances when you serve yourself. Study the Monash University Low FODMAP Smartphone App and the FODMAP Friendly app to know ahead of time what are appropriate servings to begin with.
Prep Your Veggies & Grill
The key to grilling vegetables is cutting them in even pieces so that they cook evenly and also choosing the right thickness for each vegetable. Make sure to clean your grill grates well.
Grilled Vegetables
Get your grill going for some fabulous low FODMAP Grilled Vegetables – just watch your serving sizes.
Low FODMAP Serving Size Info: Makes a lot of grilled vegetables; use your Monash app and personal experience to determine serving amounts
Ingredients:
- 4 medium (280 g) yellow squash, ends removed, sliced lengthwise into long planks 1/8-inch (3 mm) thick
- 4 medium (280 g) zucchini, ends removed, sliced lengthwise into long planks 1/8-inch (3 mm) thick
- 2 medium (240 g) green bell peppers, halve and remove stem, seeds and core. You can quarter the peppers, or cut into extra-large bite sized pieces. Just do not cut too small or they will fall through your grates
- 2 medium (240 g) red bell peppers, halve and remove stem, seeds and core. You can quarter the peppers, or cut into extra-large bite sized pieces. Just do not cut too small or they will fall through your grates
- 2 (about 2 pounds/910 g each) globe eggplants, ends removed. Slice crosswise into rounds or lengthwise into slabs in 1/4-inch (6 mm) thick slices
- Extra Virgin olive oil or Garlic-Infused Oil made with olive oil or purchased equivalent
- Kosher salt
- Freshly ground black pepper
Preparation:
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Preheat your propane or charcoal grill to a high heat. We like to use tongs to flip the vegetables but you might find a broad spatula to be helpful as well.
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Lay the vegetables out on a couple of rimmed sheet pans and brush all of the cut sides of the vegetables with olive oil. Season lightly with salt and pepper, too.
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Grill zucchini and yellow squash for about 3 minutes per side, or until you get nice char marks.
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Peppers will take about 3 to 4 minutes per side, or until you get nice char marks.
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Eggplant will take about 5 minutes per side, or until you get nice char marks.
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Taste and adjust seasoning, if necessary. Grilled vegetables are ready to serve or may be held at room temperature for several hours and served at room temperature. Simply cover lightly with aluminum foil. Grilled vegetables may also be refrigerated overnight or up to 2 days; bring back to room temperature, or reheat, before serving.
Notes:
Tips
- Make sure to clean your grill before beginning. You don’t want any remnants from chicken with BBQ sauce mingling with your veggies!
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Can these be done in a grill pan on the stove?
Christine, these could be done on a grill pan and you can also roast in a very hot oven around 400 degrees F/200 degrees C. Just watch your serving sizes as they are truly delicious and it would be easy to go over your FODMAP allowance.
Why would you include a food that hasn’t been tested for fodmaps in an fodmap page?
Hi Angela, We have updated the article – it was on our update list – but I moved it to the front of the line since your comment came in. Yellow Squash has been lab tested by FODMAP Friendly and has a 100 g low FODMAP serving size, which is quite generous. Of course, the article was written before this testing was done and that was what your question was referencing. The answer is simple, and we do address it in the article. First of all, you do not have to worry about FODMAP cross-contamination and while the grill is going we recommend grilling all sorts of vegetables, low FODMAP or not, because there might be non-FODMAPers at a get together and there’s no reason that you cannot take this approach. Also, there are plenty of people that are in there a second or third stage of the diet and are integrating foods that are not strictly Green Light low FODMAP, and we do try to accommodate people at all stages of the diet. You might be interested in our article on Is This Low FODMAP vs. Will This Trigger Symptoms as well as an article on what to do if a food has not been lab tested for FODMAPs.