Low FODMAP Green Beans Almondine

This classic French-inspired dish is made Low FODMAP by skipping shallots and fresh garlic. Instead, we use garlic-infused oil for safe flavor, and a squeeze of lemon brightens everything up. Toasted almonds give it a crunchy finish. It’s quick, easy, and perfect for digestive support without missing flavor.

Ingredients Needed

• 12 oz green beans (haricot verts preferred): trimmed and crisp.
• 2 tbsp sliced almonds: lightly toasted for crunch.
• 1 tbsp garlic-infused olive oil: safe FODMAP flavor.
• ½ tsp sea salt: adds basic seasoning.
• ½ tbsp lemon juice: freshens up the dish.
• Black pepper: to taste.
• Optional: chopped scallion greens or chives for onion-like flavor.

How To Make Low FODMAP Green Beans Almondine

Blanch the Green Beans:
Bring a pot of salted water to a boil. Prepare a bowl of ice water. Blanch green beans for 2 minutes, then transfer to ice bath to stop cooking. Drain and pat dry.

Toast the Almonds:
Heat a dry skillet over medium heat. Add almonds and toast for 2–3 minutes until golden. Remove and set aside.

Sauté the Green Beans:
Add garlic-infused oil to the skillet. Sauté green beans with sea salt for 2–4 minutes until warmed through and tender.

Finish and Serve:
Remove from heat. Add lemon juice and black pepper. Toss well. Top with toasted almonds and optional scallion greens or chives. Serve warm.

Recipe Tips

• Do not use real garlic or shallots; stick to garlic-infused oil.
• Watch the heat while toasting almonds to avoid burning.
• Ice bath stops cooking and keeps beans bright green.
• Use scallion greens for an optional onion-free punch.

How to Store & Reheat

• Room Temperature: Serve immediately; refrigerate leftovers within 2 hours.
• Fridge: Store in airtight container up to 3 days.
• Freezer: Not recommended; green beans lose texture.

Nutrition Facts (per serving):

• Calories: ~110
• Sodium: ~160mg
• Protein: ~2g
• Fat: ~9g
• Carbs: ~7g
• Fibre: ~3g
• Sugar: ~2g

FAQs

Is green beans almondine Low FODMAP?
Yes, when made without garlic, shallots, and using garlic-infused oil.

Can I use fresh garlic instead of infused oil?
No, fresh garlic is high FODMAP. Use garlic-infused oil for safe flavor.

How many green beans are safe per serving?
Up to 75g (about ½ cup cooked) is considered Low FODMAP safe.

What can I use instead of shallots?
Try chopped scallion greens or chives for a similar flavor.

Can I make this ahead of time?
Yes, but it’s best served fresh. Reheat gently in a skillet.

Try More Recipes:

• Low FODMAP Sweet Potato Casserole
• Low FODMAP Turkey Stuffing
• Low FODMAP Roast Turkey Recipe

Low FODMAP Green Beans Almondine

Recipe by Evelyn ReedCourse: Side DishCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

10

minutes

Calories

110

kcal

Crisp green beans, garlic-infused oil, and crunchy almonds make this classic dish Low FODMAP and full of flavor.

Ingredients

• 12 oz green beans, trimmed
  

• 2 tbsp sliced almonds
  

• 1 tbsp garlic-infused olive oil
  

• ½ tsp sea salt
  

• ½ tbsp lemon juice
  

• Black pepper to taste
  

• Optional: chopped scallion greens or chives

Directions

• Blanch green beans 2 minutes, then cool in ice bath. Dry well.
• Toast almonds in dry skillet 2–3 minutes; set aside.
• Sauté beans in garlic-infused oil with sea salt for 2–4 minutes.
• Remove from heat, add lemon juice and pepper. Toss.
• Top with almonds and optional scallion tops. Serve warm.