Low-FODMAP Roasted Carrots with ‘Everything Bagel’ Seasoning; Gluten-free, Vegan

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You are totally going to love this simple crowd-pleaser. This recipe for low-FODMAP Roasted Carrots with ‘Everything Bagel Seasoning’  is a hip twist on a rustic side dish.  They will be the talk of your table when you serve them!

‘Everything bagel’ seasoning adds texture and flavor to these low-FODMAP carrots, and makes them even more fun to eat.  If you like a stronger garlic taste, then add 1-2 tsp more of the garlic-infused oil to your vinegar during the last steps.

Theses low-FODMAP Roasted Carrots will look gorgeous on your Thanksgiving table!

You may also want to try my:

Or check out over 300 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Roasted Carrots with ‘Everything Bagel Seasoning’; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.  Note: While regular carrots do not contain any FODMAPS, multicolored carrots have not been tested for FODMAP content.  For the elimination phase, prepare the recipe using standard carrots only.

Modified from https://www.rachaelraymag.com

Serves 8

Prep/Cook time: 15-20 min

Bake time 25-30 min

Total time: 45 min

Bake 450 F


  • 3 & 1/2 lbs medium carrots, peeled and cut on an angle into 2-inch pieces, just thicker than a shoestring
    • I used organic multicolored carrots, see above note regarding FODMAP content
    • I cut mine a bit thicker than the note above suggests, however my carrots did take longer to bake as a result
  • 2 tbsp. olive oil
  • 1 tbsp. garlic-infused olive oil (for tips on shopping for these oils, see my low-FODMAP recipe swap blog)
  • 2 tbsp. butter or vegan spread for dairy-free, vegan version
  • 2 tbsp. maple syrup
  • 2 tbsp. toasted pumpkin seeds (salted or unsalted)
  • 2 tbsp. mixed black and white sesame seeds, toasted
  • 2 tsp. kosher salt or flaked sea salt
  • 1 & 1/2 tsp. apple cider vinegar or red wine vinegar (both work well)
  • Salt and freshly ground pepper for sprinkling


  • Preheat the oven to 450° and place rack in center of oven
  • On a large baking sheet, lined with foil or parchment, place the carrots and drizzle with the 2 oils; season with salt and pepper
  • Bake until browned and beginning to soften, about 20 minutes
    • Test for doneness, depending on the thickness of your carrots they may need additional time for cooking
    • The multicolored carrots bake slightly differently depending on the different colors
  • Remove from the oven and turn on the broiler to high
  • In a small saucepan, whisk the butter or vegan spread and maple syrup over medium heat until the butter/spread melts completely
  • Drizzle the syrup mixture over the carrots and toss together until well coated
  • Place carrots back into oven and broil the carrots, watching closely to prevent burning, until caramelized and tender, 5 to 8 minutes
  • Meanwhile, in a small bowl, toss the pumpkin seeds, sesame seeds, and kosher salt or flaked sea salt
  • Transfer the carrots to a large bowl or platter
  • Using a spatula, scrape any juices from the baking sheet onto the carrots
  • Drizzle with the vinegar, and then gently toss half the seed mixture with the carrots
  • Replace carrots on platter or in bowl as desired for presentation and sprinkle with the remaining seed mixture plus additional salt and pepper to taste
  • Serve immediately

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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