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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!

Course: Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Makes: 6 Servings
Calories: 163 kcal
Author: Dédé Wilson


  • 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


  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.



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 Facts
Low FODMAP Carrots & Parsnips with Dijon Butter
Amount Per Serving
Calories 163 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g5%
Sodium 43mg2%
Potassium 8mg0%
Carbohydrates 14g5%
Fiber 4g16%
Sugar 6g7%
Protein 2g4%
Vitamin C 1mg1%
Calcium 7mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.