Got lots of zucchini (courgettes) that you want to use up? Or maybe you’re looking for a new way to serve zucchini that’s still low FODMAP and won’t upset the tummy? Then you need to try this easy side dish that will add a zesty and fresh burst to your meal. This low FODMAP Sauteed Zucchini with Lemon and Parsley is quick and easy to make, giving a delicious Mediterranean feel to your meal.
Let’s talk FODMAPs
Zucchini is a low FODMAP ingredient, but only if you watch your portion size. A low FODMAP portion is 66g or 1/2 cup, but servings larger than 100g become high FODMAP.
Now, I do understand that it’s easier to think in terms of zucchinis, such as 1/2 a medium zucchini. But since zucchinis do vary in size very considerably, it’s easy to get confused over what’s small medium, or large. So while one serving of this recipe is equivalent to 1/2 a medium zucchini, please weigh your zucchini to be sure.
The only other part of this recipe where FODMAPs could be a concern is the use of a spring onion (scallion). But so long as you only use the green tops of the spring onion, it will be low FODMAP.
The best way to serve the sautéed zucchini
As a hot side dish
This is definitely the best option for serving, with the sautéed zucchini straight out of the pan. Serve it alongside your favourite protein source, such as chicken, lamb, fish, eggs or low FODMAP legumes. Because the zucchini has loads of flavour from the lemon, green onion and parsley, it goes well with simply cooked proteins.
You can also mix and match with other dishes that have similar Mediterranean-style flavours. It would go very nicely with Lamb Skewers with Garlic Oil and Oregano.
While freshly made is best, you can reheat the leftovers. But don’t overheat or the zucchini will become limp from overcooking. You can eat this cold too, as part of a salad, but I like it better when it’s hot.
A zesty and fresh Mediterranean-style side dish to enjoy with your meal. This low FODMAP sauteed zucchini with lemon and parsley won’t upset the tummy.
- 2 medium zucchini (courgettes), weighing 330g before trimming, sliced diagonally
- Small splash of extra virgin olive oil
- 1 spring onion (scallion), green tops only, sliced
- Zest of 1/2 a lemon
- 2 tbsp chopped flat-leaf parsley
- Salt and pepper to taste
- Heat the frying pan over medium heat. Add a small splash of olive oil. The add the zucchini and cook, stirring occasionally, for about 6 minutes or until softened and browned a little.
- Remove the pan from the heat. Then mix in the green onion, lemon zest, and parsley. Season with salt and pepper according to taste.
- Serve as a side dish with your favourite protein source, e.g. chicken, lamb, fish, eggs.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Make sure that you only use the green tops of the spring onions (scallions), since the white bits are high in fructans.
Low FODMAP Portion
- Serving Size: 1/4 of the recipe