Low FODMAP Carrots & Parsnips with Dijon Butter are a little fancy, but easy enough to make alongside a roast chicken; no need to reserve for guests. Both carrots and parsnips have shown no FODMAPs according to lab testing by Monash University and we love working with these sweet and earthy root vegetables. Roasting brings out their sweetness even more and the Dijon mustard adds tang. The combination of dill and coriander might seem unusual – but it works!
No FODMAP Foods
There are low FODMAP foods, high FODMAP foods and then there are foods with no FODMAP content! We have an entire article for you on No FODMAP Foods, but suffice it to say that carrots and parsnips are two of our very favorite no FODMAP vegetables.
Economical & Readily Available
Economical & Readily AvailableNot only are carrots and parsnips no FODMAP foods, but they are usually inexpensive and easy to find in conventional supermarkets. Get to know your root vegetables! Remember, potatoes are No FODMAP, too!
Inspiration Is Everywhere
This recipe was inspired by one from Food & Wine. That one included fennel and beets, but I was struck by the coriander, mustard, dill combo. Once you get the hang of the low FODMAP diet, you will be able to cook on the fly, from your favorite books and magazines.
Ingredients For Low FODMAP Carrots & Parsnips with Dijon Butter
You definitely want to crush whole coriander seeds, and use fresh dill for this recipe. It will make all the difference.
How To Make Low FODMAP Carrots & Parsnips with Dijon Butter
Position rack in middle of oven. Preheat oven to 425°F (220°C).
To crush the coriander seeds, you can use a mortar and pestle – or place in a tiptop bag and crush with a rolling pin.
In a large mixing bowl combine the very soft butter, Dijon and coriander seed until well mixed.
Add the baby carrots and parsnips to the bowl and start folding and tossing until the vegetables are coated evenly. Season with salt and pepper as you toss.
Spread vegetables out in an even layer on a large rimmed baking sheet pan.
Roast for about 40 minutes or until tender and taking on color here and there; toss them around halfway through. Remove from oven, scatter with dill and fold to distribute evenly.
Taste and adjust seasoning if necessary. Serve immediately.
Low FODMAP Carrots & Parsnips with Dijon Butter
Low FODMAP Carrots & Parsnips with Dijon Butter are a little fancy, but easy enough to make alongside a roast chicken; no need to reserve for guests. Both carrots and parsnips contain no FODMAPs according to Monash University and we love working with these sweet and earthy root vegetables. Roasting brings out their sweetness even more and the Dijon mustard adds tang. The combination of dill and coriander might seem unusual – but it works!
Ingredients:
- 6 tablespoons (75 g) unsalted butter, softened
- 1 ½ tablespoons Dijon mustard
- 2 teaspoons coriander seeds, crushed
- 1 ½ – pounds (680 g) “baby” carrots
- 1- pound (455 g) parsnips, trimmed, peeled and cut into pieces similar to the baby carrots
- Kosher salt
- Freshly ground black pepper
- ¼ cup (11 g) chopped fresh dill
Preparation:
-
Position rack in middle of oven. Preheat oven to 425°F (220°C).
-
In a large mixing bowl combine the very soft butter, Dijon and coriander seed until well mixed. Add the baby carrots and parsnips to the bowl and start folding and tossing until the vegetables are coated evenly. Season with salt and pepper as you toss.
-
Spread vegetables out in an even layer on a large rimmed baking sheet pan and roast for about 40 minutes or until tender and taking on color here and there; toss them around halfway through. Remove from oven, scatter with dill and fold to distribute evenly. Taste and adjust seasoning if necessary. Serve immediately.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- Parsnips: Parsnips have been lab tested by Monash University and have shown no detectable FODMAPs.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
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.
More Root Vegetable Deliciousness
Are you a root vegetable fan like we are? We have more recipes for you:
- Low FODMAP Root Vegetable Tian
- Low FODMAP Root Vegetable Soup
- Maple Glazed Carrots & Parsnips
- Berbere Spiced Mashed Potatoes, Parsnips & Carrots
- Roasted Glazed Carrots
- Mashed Sweet Potatoes with Candied Pecans
- Latkes
- Carrot and Potato Tsimmes
- Sweet Potato Tacos with Black Beans
Delicious rave reviews, even from the picky kid, who went back for seconds. go with skinnier carrots, they cook faster.
Thank you for letting us know – and great carrot tip.
This dish looks delectable! I often roast carrots and parsnips together (a vegetable nod to my sweet-tooth). However, this new-to-me flavor profile is calling my name! I do have a question, a very beginner-cook type question… I see in the images your sheet pan is unlined. I have been using parchment paper or aluminum foil to line my sheet pans. Is there a drawback to this practice? Should I be using my sheet pans “naked” as in these images? Thank you in advance for answering my question. 🙂
A beginner with excellent questions! The “naked” pan allows maximum contact with the pan and max heat transference, which I like when I am roasting. The downside is a messy pan, but the professional grade aluminum half-sheet pans that I use clean fairly easily. Foil makes for easier clean-up, but can tear when scooping up veggies to move them around. Parchment – my choice when baking – can often be problematic when roasting with high heat. So, it is really a matter of choices and I chose “naked” for best roasting results.
Thank you so much for your answer! I use the America’s Test Kitchen/Cooks Illustrated 2016 “highly recommended” sheet pan (Nordic Ware Baker’s Half Sheet) so I’m pretty sure it will clean up well if I take care of it properly. I know it is said “it is a poor workman who blames his tools” but there are so many things that can go wrong when learning to cook. I like to reduce the margin for error by using cookware up to the task. I will definitely try roasting without lining the pan. So excited…
Thank you again for supporting my efforts to eat well and healthfully on this low FODMAP journey.
YES That’s our pan, too. Will last for YEARS. Thank you for being an intrepid low FODMAP explorer! Your enthusiasm is inspiring.
I always used pre-greased tinfoil. This came out great even though I used regular carrots instead of baby. I just chopped both the carrots and parsnips. I didn’t have coriander but I had ground coriander so I used that instead. Yum
So glad you found a way that worked well for you! Enjoy. And now that you made it, you can do a riff by heart – it is that easy, which is kinda fun given the depth and complexity of flavors.
Love, love, love this recipe!! Incredibly delicious and will be one of my new “go to” vegetable/side dish recipes!! Thank you so much!!
PS Thanks for the tip about the bakeware as well!!
It is always so gratifying to see our community branch out little bit and take common ingredients and play with them – like with this recipe. As you experienced, it is so easy and is Packed with flavor! Thank you for writing and letting us know that you loved it.
Hi! I’ve always been a fan of roasted carrots and parsnips, and this version looks amazing. Would ghee/clarified butter work as a sub for butter, or would that mess with the consistency?
I think it would work well! Let us know if you try.
Looks delicious and cannot wait to try! A couple of questions. Can I used ground coriander seed instead of crushed? Also, could I convert this to a slow cooker recipe? I was thinking on high for 3 hours? If no, do you think I could add to a slow cooker on the “warm” setting after roasting to keep the dish warm until time to eat?
Hi there. I would not use ground and I would think the slow cooker approach would soften the vegetables want to much BUT I have never used my slow cooker in that way. Maybe you know some tricks I don’t!