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Low FODMAP Honey Lemon Pan Roasted Carrots

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Our Low FODMAP Honey Lemon Pan Roasted Carrots are easy to make in one pan on top of the stove. They are elegant enough to bring to your holiday or party table, yet simple enough to make on a weeknight.

Low FODMAP Honey Lemon Roast Carrots on white oval platter on dark background
Think carrots are boring? Try this pan-roasted version.

There is a two-step cooking process. You will first partially cook the carrots in water, then after draining, they get tossed in a mixture of butter, honey, rice syrup and lemon juice. Seasoned simply with salt and pepper, with an optional sprinkling of parsley, and you have the lovely dish shown here in the images.

If you’re wondering what else is on the gorgeous plate below, that is our slow roasted boneless leg of lamb and scalloped potatoes.

vertical image of slow FODMAP Honey Lemon Roasted Carrots in white dish, sprinkled with parsley

Frequently Asked Question

Are Carrots Low FODMAP?

Carrots have been lab tested by Monash University and have been shown to contain no FODMAPs. You can read more about them in our article, No FODMAP Foods.

Any Tips On Buying Carrots?

You can see in the images that the carrots are a very pretty shape. I have access to buying them like this, so I don’t have to do any prep at all, which is a timesaver. If you want to create carrots that look like this you can start with slender, whole carrots, peel them, and then use a vegetable peeler or paring knife to trim them into a similar long, slender shape. In this case you would want to buy more than the 1-pound (455 g) of carrots to start with because you will be trimming a lot of the carrot away.
 
You could also buy a bag of peeled “baby” carrots and slice them in half lengthwise if you like. The recipe will work, it will just look different.
 
“Baby” is in parentheses because those are not baby carrots at all. They are larger carrots that have been cut down to that small size. Just wanna make sure you know what you’re dealing with!

Is Honey Low FODMAP?

Monash university has lab tested a few kinds of honey, and there are low FODMAP up to 1 teaspoon a person. The original recipe used 2 tablespoons of honey, but to reduce the amount of fructose present I have brought the FODMAP content down by using half honey and half rice syrup.
 
Read more in, Is Honey Low FODMAP?

What Is Rice Syrup?

Rice syrup is a thick, sticky sweetener that is low FODMAP. You might see it listed as rice malt syrup, which is how it is listed in the Monash University smartphone app, or even as brown rice syrup. It is sweet, but not too sweet, and has a fairly neutral flavor, which allows it to be used along other sweeteners such as the honey in this dish. It might be a specialty product, depending on where you live, but it is easy to find online. A jar in the pantry will last for a very long time and we recommend you have one on hand for low FODMAP cooking and baking.

How To Make Our Carrots

Choose a wide sauté pan that will generously accommodate the amount of carrots. Fill with a couple of inches of water and bring to a simmer over medium heat. Add carrots and cook for a few minutes or until just tender when pierced with a sharp knife. Drain well.

trimmed carrots in pot filled with water

Wipe out the pan and return to the stove over low heat and add the butter, honey, and rice syrup.

measuring cup holding honey and rice syrup, held in hand; carrots in background
Honey and rice syrup being measured.

Stir together and cook until the butter melts, then add the lemon juice and the carrots, tossing well to coat.

melting butter and honey in pan

Turn heat up a bit and cook the carrots, turning them over now and then, until they are crisp tender and have some char marks here and there. Season well with salt and pepper and toss one more time, then transfer to your serving dish or individual plates and serve immediately. Sprinkle with optional parsley if you like.

Here below they are served with slow roasted leg of lamb and scalloped potatoes. All low FODMAP, of course!

Low FODMAP Boneless Leg of Lamb, plated with scalloped potatoes and carrots on white plate; flowered napkin

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
  • Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
  • Rice Syrup: Called Rice malt syrup in the Monash University app, this not-too-sweet liquid sweetener has been shown to contain no FODMAPs in lab testing. It is sometimes referred to as rice syrup or brown rice syrup.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.

Low FODMAP Honey Lemon Roast Carrots on white oval platter on dark background
5 from 1 vote

Low FODMAP Honey Lemon Pan Roasted Carrots

Our Low FODMAP Honey Lemon Pan Roasted Carrots are easy to make in one pan on top of the stove. They are elegant enough to bring to your holiday or party table, yet simple enough to make on a weeknight.

Makes: 6 Servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Author: Dédé Wilson

Ingredients:

  • 1- pound (455 g) trimmed, peeled slender carrots, cut into 4 to 6-inch (10 cm to 15 cm) lengths, halved lengthwise
  • 2 tablespoons unsalted butter
  • 1 tablespoon honey
  • 1 tablespoon rice syrup
  • 1 tablespoon freshly squeezed lemon juice
  • Kosher salt
  • Freshly ground black pepper
  • Chopped flat-leaf parsley; optional

Preparation:

  1. Choose a wide sauté pan that will generously accommodate the amount of carrots. Fill with a couple of inches of water and bring to a simmer over medium heat. Add carrots and cook for a few minutes or until just tender when pierced with a sharp knife. Drain well.
  2. Wipe out the pan and return to the stove over low heat and add the butter, honey, and rice syrup. Stir together and cook until the butter melts, then add the lemon juice and the carrots, tossing well to coat. Turn heat up a bit and cook the carrots, turning them over now and then, until they are crisp tender and have some char marks here and there. Season well with salt and pepper and toss one more time, then transfer to your serving dish or individual plates and serve immediately. Sprinkle with optional parsley if you like.

Notes:

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
  • Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
  • Rice Syrup: Called Rice malt syrup in the Monash University app, this not-too-sweet liquid sweetener has been shown to contain no FODMAPs in lab testing. It is sometimes referred to as rice syrup or brown rice syrup.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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: 87kcal | Carbohydrates: 13g | Protein: 1g | Fat: 4g | Sodium: 3mg | Potassium: 2mg | Fiber: 2g | Sugar: 9g | Vitamin C: 1mg | Calcium: 3mg | 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.