Low-FODMAP & Gluten-free Carrot Soufflé

Carrots are one of my favorite veggies, particularly since they are good for you and low in FODMAPs.

Check this out:  Fresh, bright, and crispy carrots are boiled until soft, then blended with eggs, GF flour, butter, and sugar.  Then this creamy mixture is baked in the oven, yielding a fluffy texture, that could be served as a side dish, or even a dessert. It is super light, and absolutely lovely.

Carrot soufflé reminds me a bit of Low-FODMAP Sweet Potato Casserole, but without the topping.😊

Enjoy it at Easter, Thanksgiving, or just for weeknight meals. Super good.

See my low-FODMAP Vegan and Vegetarian Tips for some great know-how on the low-FODMAP diet.

For other low-FODMAP recipes, try:

• Low-FODMAP Creamy Thyme Mashed Potatoes
• Low-FODMAP Everything Bagel Roasted Carrots
• Low-FODMAP Glazed Carrots (Carrot Tzimmes)
• Low-FODMAP Sheet Pan Roasted Broccoli
• Low-FODMAP Salt and Vinegar Smashed Potatoes
• Low-FODMAP Sheet Pan Five-Ingredient Caramelized Sweet Potatoes; Gluten-free, Vegan

Or over 600 more low-FODMAP recipes on the blog! IBS- friendly.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP & Gluten-free Carrot Soufflé

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Low-FODMAP & gluten-free carrot soufflé is a sweet, light, beautiful vegetable side dish, suitable for all occasions.  

• Author: Dr. Rachel Pauls
• Prep Time: 15 minutes
• Cook Time: 1 hour
• Total Time: 1 hour 15 minutes
• Yield: 8 servings 1x
• Category: Side dish
• Method: Baking
• Cuisine: American
• Diet: Gluten Free

Ingredients

Scale 1x2x3x

• 2 pounds carrots (907g), peeled and thinly sliced *see below
• 1/2 cup butter (1 stick), melted*
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 4 large eggs, room temperature
• 1/4 cup low-FODMAP, gluten-free all-purpose flour
• 1 & 1/4 teaspoons baking powder
• 3/4 teaspoon salt
• 3/4 cup granulated sugar
• Baking spray
• Confectioner’s sugar for garnish, optional

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Instructions

• Preheat the oven to 350 degrees F. Coat a 2 quart baking dish with baking spray (this should work in 8×8, 9×9 or 7×11)
• Bring a pot of lightly salted water to a boil. Add the carrots and cook until carrots very tender, about 20 minutes
• Drain the carrots,  pat dry, and allow them to cool for a few minutes
• Once slightly cooled, place them in the bowl of a food processor
• Blend, then slowly add melted butter, eggs, cinnamon, and vanilla. Process until smooth
• Add the LF, GF flour, baking powder, salt and sugar.  Pulse until combined, then pour mixture into prepared dish
• Bake for 40-45 minutes or until golden brown and set. Let stand for 5 minutes, then serve, garnished with confectioner’s sugar, if desired

Notes

• Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients at posting
• The thinner you slice the carrots, the quicker they will cook.  If you leave them chunky, it will take much longer to soften them (however, it will still work, if you have extra time for this step, and don’t feel like chopping!)
• Butter is naturally low in lactose and low in FODMAPs
• Carrots are low in FODMAPs up to 500g