Sometimes it’s nice to have fairly plain side dishes that can accompany many types of meals. But other times, you want a side dish with so much flavour that it’s the main star of the show. This Creamy Coconut Spiced Carrot, low FODMAP and delicious, is perfect when you want a side dish that shines. It’s gorgeously fragrant, with a hint of creaminess, plus a final burst of freshness.

Creamy Coconut Spiced Carrot {low FODMAP} | A Less Irritable Life

Let’s talk FODMAPs

The only ingredient in this recipe with any potential FODMAP concern is the coconut milk. But, a serving of 1/3 cup (80g) of canned coconut milk is low FODMAP. And there’s only 1/4 cup coconut milk in the entire recipe, which is well under the FODMAP threshold.


How to serve this low FODMAP carrot side dish

As the star of the show

This Creamy Coconut Spiced Carrot has loads of flavour, so it can be the main flavour focus of the meal. Of course you’ll still need to add protein and carbs to turn it into a meal that will fill you up. But you won’t need to go to much effort with them because there’s enough flavour here.

A simple serving idea is to serve this recipe with grilled chicken or lamb. Then add some low FODMAP greens, such as green beans or wilted spinach. And add some carbs with either steamed potatoes or [[Millet and Quinoa with Parsley]].

Another easy serving idea is to start with a bowl and place in a serve of cooked rice or quinoa. Then top this with a protein of your choice (e.g. meat, chickpeas, lentils), and some chopped baby spinach or rocket. Stir it through and you’ll have a fragrant and warm salad that won’t need any other dressing.


As an equal player alongside other dishes

While this Creamy Coconut Spiced Carrot is very fragrant, the flavours are similar to many other curries. Yet it doesn’t have the biting heat, since there’s no chilli or peppers used. So you could serve it as a soothing side to a meat or veggie curry. This way it will make a nice accompaniment, but won’t steal the show.


But make sure you serve it warm (especially if eating as leftovers)

While you can definitely enjoy this as leftovers, it’s best to always warm it up before eating. This is because the coconut milk, while adding a lovely creaminess, also adds fat to the dish that solidifies when refrigerated. And that’s not so nice. But all you need to do is give it a quick zap in the microwave and it will be as good as if you just cooked it. Although if you have some available, adding a few more fresh coriander leaves will freshen it up too.

Creamy Coconut Spiced Carrot {low FODMAP} | A Less Irritable Life


Creamy Coconut Spiced Carrot {low FODMAP} | A Less Irritable Life

Creamy Coconut Spiced Carrot

  • Author: Glenda Bishop
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4-6 serves
  • Category: Side Dishes


Need an easy side dish that packs a flavour punch? This low FODMAP spiced carrot is beautifully fragrant, with a hint of creaminess from coconut milk, plus a touch of freshness from the coriander.


  • 2 tsp extra virgin olive oil
  • 1 tsp black mustard seeds
  • 1 tsp ground turmeric
  • 1/4 tsp ground coriander
  • 1/4 tsp ground cumin
  • 450g carrots, peeled and grated
  • 1/4 cup (60 ml) coconut milk
  • 1/4 cup chopped fresh coriander (cilantro) leaves


  1. Combine the mustard seeds, turmeric, coriander and cumin in a small bowl.
  2. Heat the oil in a frying pan over medium heat. Then add the spice mix and heat until fragrant, stirring occasionally. This takes a few minutes and will be ready when the mustard seeds start to pop.
  3. Add the grated carrot and stir into the spices. Cook for about 6 minutes, stirring occasionally, until the carrot is just getting a bit soft. Remove from the heat then stir in the coconut milk and the coriander leaves.
  4. Serve as a side dish with your favourite protein source and rice.

Ingredient Notes

  • 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.

Low FODMAP Portion

  • Serving Size: up to 1/4 of the recipe

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