These Low FODMAP Maple Glazed Carrots are the perfect combination of sweet, savory, nourishing and hearty! They’re also kid-friendly, versatile, and very simple + easy to make, with only 3 ingredients. (You don’t need to have gut issues or be on a low FODMAP diet protocol to enjoy these low FODMAP carrots!) 😉

Have them on the side with dinners, or as a stand-alone unconventional snack if you so choose. In my home, we like to have these on the side with rotisserie chicken and some roasted or mashed potatoes.

Table of Contents

The ingredients

Carrots (peeled and chopped)
Real maple syrup
Butter, ghee, or coconut oil
Optional: cinnamon
Optional: fresh parsley

Carrots

Carrots are a naturally low FODMAP, nutrient-packed root veggie worth having at least a few times a week!

The beta-carotene in carrots is famous for boosting immunity, promoting optimal eyesight, and reducing skin damage/aging. (1).
In 2017, Researchers in Canada assessed the diets of over 2,700 adults who smoked regularly and found that eating foods rich in carotenoids/antioxidants (like carrots) frequently has a strong preventive effect on lung cancer. (2).

Real maple syrup

Maple syrup is my all-time favorite natural low FODMAP sweetener! (It’s important to make sure you use real maple syrup (a natural, low FODMAP, mineral-rich sweetener!) and not a fake maple syrup-like alternative.)

The faux versions of maple syrup (i.e. “pancake syrup”) are typically made with high fructose corn syrup, which is very high in FODMAPs and not great for IBS – or health in general.

Did you know maple syrup (unlike other forms of sugar) has also been shown to inhibit colorectal cancer cell growth, according to a 2015 study by Oncology Reports? (3)

While it’s just one study, I see it as a great incentive to sweeten more recipes with maple syrup in place of other types of sugar. 😉

Up to 2 tablespoons of real maple syrup is considered a low FODMAP serving, according to Monash University. You’re definitely in the clear with this recipe, which only calls for 2 tablespoons of maple syrup total! 😉

Note: Not everyone following a low FODMAP diet needs to avoid fructose altogether, and many people on a low FODMAP diet (even those with a fructose intolerance) can actually tolerate up to 1 teaspoon of honey.

If you don’t have a fructose intolerance, and you’re interested in trying honey for IBS, or you’re following a GAPS diet protocol, you can also swap the maple syrup for raw honey in this recipe.

Butter / ghee / coconut oil

All of these variations of butter are delicious and low FODMAP! The fat in this recipe will also help to increase your absorption of the fat-soluble carotenoids (beta-carotene) from the carrots.

Feel free to choose whichever option resonates most depending on what you need/prefer:

Low FODMAP: butter, ghee, or coconut oil
100% Lactose-free: ghee or coconut oil (butter is mostly lactose-free but not 100%)
Dairy-free / vegan / Paleo: coconut oil

Ghee in a jar with a spoonful on top

What is ghee?

If you can’t tolerate butter, you may still be able to eat ghee.

Ghee is clarified butter, which has removed 100% of residual lactose (milk sugar) and casein (dairy protein) from the butter.

While butter is still low FODMAP and mostly lactose-free, I’ve found ghee is sometimes better tolerated by people who are extremely sensitive to lactose and/or casein, even in tiny amounts.

(Feel free to check out more about what I have to say on lactose intolerance vs dairy sensitivity, here!)

When some of my clients are reintroducing dairy into their regimen, we almost always start with ghee! (If you can tolerate butter, there’s no reason you need to use ghee but you are welcome to give it a try if you’re curious.)

Where to find ghee

Unlike butter, ghee is shelf-stable. It is usually sold in jars and is often found in the baking aisle of a natural grocery store like Sprouts, Whole Foods, or Natural Grocer. It is sometimes also in the ethnic aisle, since it originates from India.

How to make ghee

Ghee is also more expensive than butter. Learning how to make your own ghee is very cost-effective, if you think you’ll be using it a lot. You can learn how to make ghee here.

Step-by-step instructions

Peel and chop carrots.
Heat butter/oil and maple syrup in a frying pan on medium heat and then add carrots.
Cover and simmer until they are cooked through – about 15-20 minutes.
Optional – sprinkle with a dash of cinnamon, and/or garnish with some parsley!

The recipe