Recipes | Side Dishes

Low FODMAP Carrots & Parsnips with Dijon Butter

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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!

Low FODMAP Carrots & Parsnips with Dijon butter on oval platter with serving spoon and fork

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.

overhead of roasted carrots and parsnips on oval platter with brass serving piecesEconomical & Readily Available

Not 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.

closeup of Low FODMAP Carrots & Parsnips with Dijon Butter on white oval platter, sprinkled with Dill

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.

Ingredients for roasted carrots and parsnips

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.

crushing coriander seeds in mortar and pestle

In a large mixing bowl combine the very soft butter, Dijon and coriander seed until well mixed.

combining butter, mustard and crushed coriander seeds in glass bowl with red spatula

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.

Combining carrots and parsnips with seasoned butter

Spread vegetables out in an even layer on a large rimmed baking sheet pan.

seasoned baby carrots and parsnips spread out on 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.

roast carrots and parsnips until tender and taking on color on sheet pan

Taste and adjust seasoning if necessary. Serve immediately.

Low FODMAP Carrots & Parsnips with Dijon Butter on white oval platter, sprinkled with Dill

Low-FODMAP-Carrots-Parsnips-with-Dijon-butter-on-oval-platter-with-serving-spoon-and-fork
4 from 3 votes

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!

Makes: 6 Servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Author: Dédé Wilson

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:

  1. Position rack in middle of oven. Preheat oven to 425°F (220°C).
  2. 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.
  3. 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.

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.

Course: Side Dish
Cuisine: American

Nutrition

Calories: 163kcal | Carbohydrates: 14g | Protein: 2g | Fat: 11g | Saturated Fat: 1g | Sodium: 43mg | Potassium: 8mg | Fiber: 4g | Sugar: 6g | Vitamin C: 1mg | Calcium: 7mg | Iron: 1mg

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.