Low FODMAP oven roasted vegetables
One of the most difficult things to think of for Christmas, Easter or any other dinner or brunch is always fun vegetable dishes to serve. I thought that before I followed the low FODMAP diet, but now completely.
That’s why I thought it would be fun to share a side dish with vegetables with you: low FODMAP vegetables from the oven.
An ideal dish to serve as a side dish at a Christmas dinner, Easter dinner or just if you need a vegetable dish for another dinner. This dish is enough for about 8 persons and it is very easy to make.
The vegetables
I chose three low FODMAP vegetables: zucchini, eggplant and tomato. Keep in mind that all three types of vegetables are limited low FODMAP:
- Zucchini: low FODMAP up to 65 grams per serving. Contains an average amount of fructans in higher amounts.
- Eggplant: low FODMAP up to about 120 grams per serving. Contains an average amount of sorbitol in servings of 182 grams and above.
- Tomato: tomato has been tested again in 2022 and the quantities have been adjusted. Tomatoes used to be seen as unlimited low FODMAP, but unfortunately not anymore.
Roma tomatoes are low FODMAP up to 75 grams per serving. Ordinary tomatoes up to 65 grams per serving. Tomatoes on the vine are low FODMAP up to 69 grams per serving. In larger quantities, these tomatoes contain an average amount of fructose.
Because these vegetables all contain a different FODMAP group, you can combine them. So you don’t stack FODMAPs with these vegetables by eating them at the same time. Read my article about stacking if you want to know more about this.
What is a low FODMAP serving?
Because these vegetables are all limited low FODMAP, you have to be careful with your portion size. I recommend weighing your vegetables so that you know for sure how many of these vegetables you have used.
This recipe contains:
- 600 grams of aubergine: this is about 1.5 aubergines.
- 500 grams of zucchini: this is about 1.5 eggplant.
- 520 grams of roma tomatoes: a roma tomato weighs about 130 grams, so this is about 4 tomatoes.
This recipe is a side dish for 8 people. Then you also stay within safe low FODMAP amounts.
500 grams of zucchini divided by 8 is 62.5 and up to 65 grams is a safe portion. 520 grams of roma tomatoes divided by 8 is 65 grams and up to 75 grams is a safe serving. 600 grams of eggplant divided by 8 is 75 grams and up to 120 grams is a safe portion.
When eating this vegetable as a side dish, make sure that you do not stack with fructans, sorbitol or fructose in the other dishes you eat next door. Otherwise you can still go over the low FODMAP threshold.
Low FODMAP oven roasted vegetables
- Total Time: 60 min
- Servings: 8 1x
- Diet: Vegan
Description
An ideal side dish for Easter, Christmas or another big dinner: low FODMAP oven roasted vegetables! With eggplant, zucchini and tomato. Gluten-free and vegan.
Ingredients
- 600 g (21.1 oz) eggplant
- 500 g (17.6 oz) zucchini
- 520 g (18.3 oz) roma tomatoes (about 4 roma tomatoes)
- 5 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tsp dried oregano
- 1 stem of fresh thyme
- 1 stalk of green part of spring onion, thinly sliced
Instructions
- Preheat the oven to 180 degrees (356 F)
- Wash the vegetables and cut them into evenly thick slices of about 1/2 cm (0.2 inch)
- Mix 5 tbsp olive oil, 1 tsp salt, 1 tsp pepper, dried oregano, fresh thyme and spring onion in a bowl
- Grease the baking dish with the oil mixture with a brush.
- Turn the vegetables alternately in the dish (a slice of aubergine, a slice of zucchini, then a slice of tomato etc.).
- Brush the vegetables with the remaining oil mixture.
- Put the oven dish into the oven for 45 minuten. Cover with aluminium foil if the vegetables get dark too quickly. If the vegetables are not soft enough after 45 minutes, you can bake them a few minutes longer.
Notes
Check the text above the recipe card for more information about the low FODMAP serving size of this recipe.
- Prep Time: 15 min
- Cook Time: 45 min
- Category: Side dish
- Method: Oven
- Cuisine: International
Nutrition
- Serving Size: 1/8 of the recipe
- Calories: 125
- Fat: 9
- Carbohydrates: 6
- Fiber: 4
- Protein: 2
Together we go for a calm belly!
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