Roasted Brussels Sprouts

These low-FODMAP roasted Brussels sprouts get their savory edge from garlic-infused oil instead of garlic or onion, roasted hot until the cut sides turn deep brown and crisp.

Prep 10 min

Cook 25 min

Serves 6

Gluten-freeDairy-freeVegan

Ingredients

• 450g (about 1 lb / 4 cups) Brussels sprouts, trimmed and halved
• 2 tbsp garlic-infused olive oil
• 1/2 tsp fine salt
• 1/4 tsp black pepper
• 1 tbsp fresh lemon juice
• 2 tbsp scallion (green onion) GREEN tops, thinly sliced, for garnish
• 1 tbsp maple syrup (optional, for a sweet-savory finish)
• 2 tbsp walnuts, chopped and toasted (optional; keep to a 30g portion cap across the batch)

Portion note: a low-FODMAP serving of Brussels sprouts is up to 75g, roughly 2 to 3 sprouts, so this batch is built to feed 6. Larger amounts turn high in fructans. Check the Monash app for current tested serving sizes.

Instructions

Prep the sprouts

1. Heat the oven to 425°F (220°C) and set a rack in the middle.
2. Trim the dry stem end off each sprout and pull away any loose outer leaves. Halve each one through the core. Quarter any that are much larger so the pieces roast evenly.
3. In a bowl, toss the halved sprouts with the garlic-infused oil, salt, and pepper until every piece is coated.

Roast

1. Tip the sprouts onto a rimmed baking sheet and turn most of them cut-side down in a single layer. Give them space so they brown rather than steam.
2. Roast for 20 to 25 minutes, until the cut faces are deep golden brown and the outer leaves are crisp. Do not stir for the first 15 minutes so the flat sides can sear.
3. If you want them more caramelized, roast 3 to 5 minutes longer and watch the loose leaves so they crisp without burning.

Finish

1. Transfer the hot sprouts to a serving bowl. Squeeze over the lemon juice and toss.
2. Drizzle with the maple syrup if using, then scatter the scallion green tops and toasted walnuts over the top. Serve right away while the edges are still crisp.

Tips & Substitutions

• Roast cut-side down. The flat face against the hot pan is what gives you the browned, crisp surface. Flipping too early trades that crust for steam.
• Keep sauces out of the bottle. Most balsamic glazes and honey drizzles hide onion, garlic, or high-fructose sweeteners. For a tangy version, use up to 1 tbsp of plain balsamic vinegar tossed on after roasting.
• Add parmesan or crisp bacon. Hard cheeses like parmesan are very low in lactose, so a light shower over the finished sprouts stays low-FODMAP. If you add bacon, check the label for onion or garlic in the cure.
• Toast nuts for crunch. Walnuts are low-FODMAP up to 30g and pecans up to 20g (about 10 halves). Toast them dry in a pan until fragrant, then add at the end so they stay crisp.
• Cut for even sizing. Match the halves and quarters in size so they finish together. Uneven pieces leave you with some burnt and some undercooked.
• Skip the maple for savory. The syrup is optional. Left off, the sprouts lean fully savory and the recipe stays vegan and dairy-free.

Why This Works

• Garlic flavor without the fructans. Garlic's FODMAPs are water-soluble, not oil-soluble, so infusing oil with garlic carries the aroma while the fructans stay behind in the discarded solids.
• The portion keeps fructans in range. Brussels sprouts are low-FODMAP at 75g, so serving the batch across 6 plates keeps each portion under the level where fructans climb.
• Green tops instead of the bulb. The white bulb of scallions and onions holds the fructans. The green tops are low-FODMAP, so they add a fresh onion note without the trouble.
• Optional nuts stay within tested caps. Walnuts at 30g and pecans at 20g are low-FODMAP, so a light scatter adds crunch without pushing the dish over.

Storage

Cool leftovers, then refrigerate in a covered container for 3 to 4 days. Reheat in a hot oven or air fryer at 400°F (200°C) for 5 to 8 minutes to bring back the crisp edges; the microwave will leave them soft. Freezing is not recommended, since thawed sprouts turn watery and lose their crunch. Keep servings to about 75g per person when you plate the leftovers.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.