Roasted Carrots with Garlic-Infused Oil

Michael Eisenwasser

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Roasted carrots with garlic-infused oil, thyme, and black pepper.

Prep 10 min

Cook 30 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 1 1/2 lb (680 g) carrots, scrubbed and trimmed
• 2 tablespoons garlic-infused olive oil
• 3/4 teaspoon fine salt
• Freshly ground black pepper
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)
• 1 tablespoon chopped fresh parsley, to finish
• 1 teaspoon maple syrup (optional, for a glazed finish)

Instructions

Prep

1. Heat the oven to 425°F (220°C). Line a rimmed sheet pan with parchment.
2. Cut the carrots into evenly sized pieces. For slim carrots, halve lengthwise. For thicker carrots, quarter lengthwise and cut into 3-inch batons. Aim for even thickness. Uneven pieces cook at different rates.

Roast

1. Toss the carrots on the sheet pan with the garlic-infused oil, salt, pepper, and thyme until evenly coated.
2. Spread in a single layer with a little space between pieces. Crowding steams them instead of roasting.
3. Roast for 25 to 30 minutes, tossing once at the halfway mark, until the edges are deeply browned and a paring knife slides in easily.
4. If using maple syrup, drizzle it over the carrots in the last 3 minutes of roasting and toss to glaze.

Finish

1. Transfer to a serving dish. Scatter the parsley over the top and add a final grind of black pepper.

Tips & Substitutions

• Swap the herbs freely. Rosemary, dill, or tarragon all work. Use about 1 teaspoon fresh or 1/2 teaspoon dried. Add woody herbs (rosemary, thyme) before roasting; add tender herbs (dill, parsley, chives) after.
• Spice it up. A 1/2 teaspoon of cumin, smoked paprika, or coriander added with the salt gives the carrots a warm spice flavor. Monash lists all three as low-FODMAP in typical recipe amounts.
• Use rainbow carrots for color. Purple, yellow, and orange carrots all have the same low-FODMAP serving info. They brown at slightly different rates, so check them a few minutes earlier.
• Skip the maple syrup for a more savory version. The 1 teaspoon across 4 servings is well under the limit for most people, but the recipe is just as good without it.
• Don't substitute regular olive oil plus garlic powder. Garlic powder is concentrated fructans and high-FODMAP at any serve. Use garlic-infused oil instead.
• For a crispier edge, roast on the lower rack of the oven for the last 5 minutes, or finish under the broiler for 1 to 2 minutes. Watch closely; the sugars in carrots burn fast.

Why This Works

Monash doesn't list a serve-size cap for carrots. Carrots test as low-FODMAP at every serving size Monash has measured, so there isn't an upper limit listed. That makes them one of the most generous vegetables on a low-FODMAP plate. Individual tolerance still varies, especially with very large portions.

Garlic-infused oil adds garlic flavor. The fructans in garlic don't dissolve in oil, so flavor compounds move into the oil while the fructans stay in the garlic solids. Straining the cloves out is what keeps the oil low-FODMAP. See the full method in the garlic-infused olive oil recipe.

High heat builds flavor. Roasting at 425°F caramelizes the natural sugars in carrots and browns the edges. Lower temperatures steam instead of roast, which is why "roasted" at 375°F comes out pale and soft.

Fresh herbs finish it. Parsley, thyme, rosemary, and chives are all low-FODMAP at normal recipe amounts. They add brightness without needing onion or garlic to carry the dish.

Storage

Refrigerate in a sealed container for up to 4 days at 40°F (4°C) or below. Reheat in a 400°F oven or a hot skillet for a few minutes to recover some crispness; the microwave softens them but works in a pinch. Roasted carrots freeze poorly (the texture turns mushy), so eat them fresh or from the fridge.

Not sure about an ingredient? FODMAP Tracker includes a database of 1,000+ foods with FODMAP ratings to help you cook with confidence.