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.
Our Pick
Our PickSome 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 is simply called “squash” (with “pattypan squash in parentheses) on the Monash app and it has no detectable FODMAPs! It is available in our market at the very end of summer, so we did not have any available for our photo shoot.
We chose to use yellow “summer” squash, which has not been tested by Monash University, but it has been lab tested by FODMAP Friendly and it is low FODMAP in 100 g portions, which is quite generous.
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 know ahead of time what are appropriate servings for you.
A Quick Guide to Amounts
Taken individually, here are low FODMAP amounts. Note that the “cup” amounts are how Monash lists the vegetables, so it will be more helpful if you look at the weight amount.
Red Bell Peppers: 75 g (2 ¾ ounces)
Green Bell Peppers: 52 g (Scant 2 ounces)
Eggplant: 1 cup (2 ¾ ounces/75 g), however note that the app says that the vegetable becomes high FODMAP at a very large serving of 3 ½ cups (about 9 ¼ ounces/260 g), so you have wiggle room.
Yellow Summer Squash: untested. Try a small amount to assess tolerance. Or, use yellow pattypan squash, which has been tested and has no detectable FODMAPs.
Zucchini: ⅓ cup (2 ¼ ounces/chopped; 65 g)
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 yellow squash, ends removed, sliced lengthwise into long planks 1/8-inch (3 mm) thick
- 4 medium zucchini, ends removed, sliced lengthwise into long planks 1/8-inch (3 mm) thick
- 2 medium 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 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.