Our Low FODMAP Maple Glazed Pork Loin with Root Vegetables is a sheet pan dish (after a quick sear stovetop). Take advantage of low FODMAP garlic and onion powders, along with soy sauce, maple syrup and savory herbs. This dish takes a little over an hour, start to finish, and is fancy enough for guests. Add a green salad alongside.
What Are Low FODMAP Garlic & Onion Powders?
Did the mention of low FODMAP garlic and onion powders get your attention? They exist! Both FreeFod and Fodmazing brands make these products. The FreeFod are lab tested and certified low FODMAP by FODMAP Friendly.
The Fodmazing are not, but the ingredients are the same and the product is less expensive.
They have no added salt and function very much like traditional garlic and onion powders. I have them in my pantry at all times and suggest that you check them out, if you have not already.
Choose Your Vegetables
You can see in the images that I chose to use carrots, red potatoes, yellow potatoes, and sweet potatoes. You could also use parsnips, or any combination of the above. The majority of these have very generous low FODMAP serving sizes. The sweet potatoes have a smaller serving size, but a chunk or two among the others is fine, even during your Elimination Phase.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to lab tests by both, carrots have shown no FODMAPs. Carrots were retested by Monash and their app entry is unclear. They state that carrots remain low FODMAP up to 500 g, which is a lot of carrot. But they do not give any information about what FODMAP(s) appear at that point in time.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
- Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
- Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly. Due to its chemical makeup, maple syrup contains more glucose than fructose and therefore can be considered free of FODMAPs. The FODMAP Friendly app does show you that no FODMAPs were detected in lab testing.
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to initial lab testing by Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs. They are currently presented as low FODMAP by Monash up to 500 g (which is the largest amount tested; still essentially no FODMAP). FODMAP friendly has low FODMAP servings currently set at 407 g.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
- Sweet Potatoes: Both Monash University and FODMAP Friendly have lab tested sweet potatoes and deemed them to be low FODMAP in ½ cup (75 g) portions. FODMAP Friendly shows a max low FODMAP serving at 250 g.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Low FODMAP Maple Glazed Pork Loin with Root Vegetables
Our Low FODMAP Maple Glazed Pork Loin with Root Vegetables is a sheet pan dish (after a quick sear stovetop). Take advantage of low FODMAP garlic and onion powders, along with soy sauce, maple syrup and savory herbs. This dish takes a little over an hour, start to finish, and is fancy enough for guests. Add a green salad alongside.
Ingredients:
Pork:
- 3- pound (1.4 kg) pork loin
- Freshly ground black pepper
- 2 tablespoons low FODMAP Garlic-Infused Oil, made with olive oil, homemade or purchased
- Kosher salt
Herb & Spice Mixture:
- 1 teaspoon paprika
- 1 teaspoon low FODMAP garlic powder, such as FreeFod or Fodmazing
- ½ teaspoon low FODMAP onion powder, such as FreeFod or Fodmazing
- ½ teaspoon dried rosemary
- ½ teaspoon dried thyme
Maple Glaze:
- 1/4 cup (60 ml) pure maple syrup
- 3 tablespoons low-sodium gluten free soy sauce, such as San-J
- 1 tablespoon Dijon mustard
- 1 tablespoon low FODMAP Garlic-Infused Oil, made with olive oil, homemade or purchased
- Vegetables:
- 3- pounds (1.4 kg) of mixed root vegetables, such as potatoes, sweet potatoes, “baby” carrots, parsnips, peeled as needed, cut into 2-inch (5 cm) chunks (carrots can be left as is)
- 2 tablespoons low FODMAP Garlic-Infused Oil, made with olive oil, homemade or purchased
Preparation:
-
Position rack in middle of oven. Preheat oven to 375°F (190°C). Pat pork loin dry, then season with salt and pepper. Heat 2 tablespoons oil in a large skillet over medium heat and sear the pork loin on all sides, just until browned. This will only take a few minutes.
-
Meanwhile stir together the Herb & Spice mixture in a small bowl; whisk together the Maple Glaze in a separate bowl.
-
For the Vegetables & Assembly: Rub the Herb & Spice mix all over the pork loin and place on half-sheet pan. Brush the majority of maple syrup mixture over the pork loin. Toss the vegetables with 2 tablespoons of olive oil and the remaining maple syrup mixture. Scatter around the pork loin evenly on the sheet pan.
-
Roast the pork for 45 minutes, then stir vegetables around, and continue roasting until pork reads 145˚F (63°C), about 1 hour to 1 ½ hours total (it really depends on temperature of the meat was when placed in oven). Use an Instant Read Thermometer to check for doneness.
-
Remove baking sheet from oven and loosely cover meat and veggies with foil; let rest 10 minutes. Cut the pork in slices and serve with veggies.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to lab tests by both, carrots have shown no FODMAPs. Carrots were retested by Monash and their app entry is unclear. They state that carrots remain low FODMAP up to 500 g, which is a lot of carrot. But they do not give any information about what FODMAP(s) appear at that point in time.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Herbs: Many fresh and dried herbs have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in an herb that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Low FODMAP Onion Powder: Conventional onion powder is made from dried and granulated, or powdered, onion and is considered high FODMAP. There are a couple of low FODMAP onion powders on the market: FreeFod Onion Replacer and Fodmazing Onion Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural onion flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional onion powder.
• Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly. Due to its chemical makeup, maple syrup contains more glucose than fructose and therefore can be considered free of FODMAPs. The FODMAP Friendly app does show you that no FODMAPs were detected in lab testing.
• Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to initial lab testing by Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs. They are currently presented as low FODMAP by Monash up to 500 g (which is the largest amount tested; still essentially no FODMAP). FODMAP friendly has low FODMAP servings currently set at 407 g.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Sweet Potatoes: Both Monash University and FODMAP Friendly have lab tested sweet potatoes and deemed them to be low FODMAP in ½ cup (75 g) portions. FODMAP Friendly shows a max low FODMAP serving at 250 g.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
This is easy and made on a sheet pan, yet fancy enough for guests,