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.

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