Simple & Delicious Low FODMAP Sautéed Green Beans
Looking for a quick and tasty low FODMAP side dish? These Low FODMAP Sautéed Green Beans with garlic-infused olive oil are the perfect choice! They’re easy to make, flavorful, and kind to your gut. This recipe is ideal for enjoying green beans without worrying about IBS symptoms, thanks to a few simple ingredient swaps.
Green beans are one of my favorite vegetables because they go with so many different foods. I was so happy when I started on my low FODMAP journey to learn that they are IBS-friendly. These sautéed green beans are made with other low FODMAP ingredients, making them perfect for your regular weeknight meal rotation!
Why This Recipe Works for a Low FODMAP Diet
Green beans are naturally low in FODMAPs, making them a great veggie option for those managing IBS. According to the Monash University Low FODMAP app, up to 15 green beans per meal or 75 grams is an IBS-friendly serving.
To learn more about green beans on a low FODMAP diet, read my post on the Low FODMAP Diet and Green Beans.
Instead of regular garlic, which is high in fructans and can cause digestive issues, I use garlic-infused olive oil to bring that wonderful garlicky flavor without triggering symptoms. It’s all about enjoying delicious food while being mindful of what your gut can handle.
Ingredients You’ll Need
This recipe keeps it simple with just a handful of ingredients:
- Fresh green beans – Trimmed and ready to go.
- Garlic-infused olive oil – Adds a mild garlic flavor without the FODMAPs.
- Salt and pepper – For seasoning.
- Lemon juice – optional, but adds amazing flavor and brightness.
- Chopped fresh parsley– for garnish.
That’s it! These are just a few ingredients that make a big flavor impact.
How to Make Low FODMAP Sautéed Green Beans
These green beans come together quickly, making them perfect for busy weeknights. Here’s how to whip them up:
Step 1: Prep your green beans by rinsing and trimming the ends. Try to keep them roughly the same length so they cook evenly.
Step 2: Heat the oil in a large skillet over medium heat. Once it’s warm, you’re ready to start sautéing!
Step 3: Add the green beans to the skillet, then sprinkle with salt and pepper. Cook them for about 7-10 minutes, stirring occasionally, until they’re tender-crisp and have a little bit of a blistered look.
Step 4: Brighten things up with a squeeze of lemon juice if you’d like. Just drizzle it over and toss the beans to coat.
Step 5: Serve and garnish with fresh parsley if desired. And that’s it! You’re ready to enjoy a delicious, IBS-friendly side dish.
Tips for Perfect Sautéed Green Beans
- Aim for tender-crisp: Sautéing green beans just until they’re tender with a bit of crunch is the goal. It brings out their natural sweetness without making them mushy.
- Use garlic-infused oil thoughtfully: Choose high-quality olive oil for best results. I love using Colavita garlic-infused olive oil because it is certified by Monash University and will give you that bold garlic flavor without any added FODMAPs.
Serving Suggestions
These sautéed green beans pair well with just about anything! Serve them alongside grilled chicken, baked salmon, or a hearty serving of roasted potatoes for a filling, low FODMAP meal. They also make a lovely side for holiday dinners or gatherings with friends.
Health Benefits of Green Beans
Green beans are not only low in FODMAPs but also packed with nutrients. They’re a great source of fiber, vitamins C and K, and even contain some protein. Incorporating more green beans into your diet can help support gut health, making them an excellent choice for anyone managing IBS.
I hope you enjoy these easy, low FODMAP sautéed green beans as much as I do. They’re flavorful, satisfying, and gentle on the gut. Let me know how they turn out in the comments, and feel free to share any of your own twists on the recipe! For more low FODMAP ideas, check out my other recipes below.
More Low FODMAP Recipes
Low FODMAP Sautéed Green Beans
Ingredients
- 1 pound fresh green beans trimmed
- 1 tablespoon garlic-infused olive oil
- salt to taste
- ground black pepper to taste
- 1 tablespoon lemon juice optional
- 1 tablespoon fresh parsley optional
Instructions
- First, rinse and trim the ends of the green beans.
- In a large skillet, heat the garlic-infused olive oil over medium heat.
- Add the green beans to the skillet and season with salt and pepper. Sauté for 7-10 minutes, stirring occasionally, until the green beans are tender-crisp and begin to blister.
- If using, drizzle lemon juice over the green beans and toss to coat.
- Remove from heat, garnish with fresh parsley if desired, and serve warm.
Notes
Tips
- Aim for tender-crisp: Sautéing green beans just until they’re tender with a bit of crunch is the goal. It brings out their natural sweetness without making them mushy.
- Use garlic-infused oil thoughtfully: For best results, choose a high-quality garlic-infused olive oil. I love using Colavita garlic-infused olive oil because it is certified by Monash University and it will give you that bold garlic flavor without any added FODMAPs.
