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Home » Recipes » Side Dishes

Low FODMAP Instant Pot Glazed Carrots (Paleo, Refined Sugar-Free)

Published: Nov 21, 2019 · Modified: Mar 6, 2023 by Gail · Leave a Comment · Some of the following links are affiliate links. As an Amazon Associate, I earn from qualifying purchases.

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low fodmap Instant Pot Glazed Carrots on a plate next to an Instant Pot and bowls of chopped parsley and maple syrup this recipe

If you're looking for a simple yet sinfully-flavorful side dish for the holidays, look no further. This Low FODMAP Instant Pot Glazed Carrots recipe is so easy and delicious, even the most finicky eaters will be asking for seconds. It's also Paleo, lactose-free and refined sugar-free.

Jump to:
  • What do ya do with 10 Pounds of Carrots?
  • Why Low FODMAP Instant Pot Glazed Carrots?
  • Making it Low FODMAP, Paleo, and Refined Sugar-Free
  • Necessary Equipment
  • Preparing Low FODMAP Instant Pot Glazed Carrots: Tips for Success
  • Low FODMAP Instant Pot Glazed Carrots (Paleo, Refined Sugar-Free)
  • Related Recipes

What do ya do with 10 Pounds of Carrots?

This Low FODMAP Instant Pot Glazed Carrots recipe came about after I asked my husband, Jeff, to pick up carrots on his way home one day. He needed to stop at Costco for other things and ended up bringing home a 10 pound bag of carrots. At the time, I had been brainstorming holiday side dishes to develop for the blog, and glazed carrots, also known as candied carrots, have always been a favorite. So, I thought I'd kill two birds and consume the huge mountain of carrots while creating a delicious, low FODMAP holiday side dish recipe perfect for your Thanksgiving, Christmas or any other holiday dinner table.

a plate of low fodmap instant pot glazed carrots next to bowls of maple syrup and chopped parsley

Why Low FODMAP Instant Pot Glazed Carrots?

One question I received on one of my other Instant Pot recipes on social media was if it's any faster to prepare the recipe using the Instant Pot as opposed to cooking it in a pan or pot on the stove or in the oven. Generally-speaking, I would say that it depends on what you're cooking. Pressure cooked meat dishes are typically much faster to make in the Instant Pot than the stove or oven to get the same tender, flavorful result.

When it comes to this carrot recipe, while it only takes 1 minute of cook time, it takes about 8 minutes for the pot to come to pressure, another 2 minutes to quick release the pressure, and then 3 minutes to coat the carrots with the ghee, maple syrup and seasonings. It would take about the same amount of time to cook them in a pot on the stove. However, here are my reasons for using the Instant Pot:

  1. It saves a burner on the stove for the dozens of other holiday side dishes you may be cooking;
  2. The Instant Pot is more energy efficient than the stove; and
  3. Come on, people - cooking with the Instant Pot is way more fun!

I'm such a nerd when it comes to the Instant Pot (well, when it comes to most things really) that my first reaction to this question was befuddlement. Even if you can make something on the stove in the same amount of time, why wouldn't you want to make it in the Instant Pot? ...

low fodmap Instant Pot Glazed Carrots on a plate in front of bowls of maple syrup and chopped parsley

Making it Low FODMAP, Paleo, and Refined Sugar-Free

Glazed carrots are traditionally made with butter and brown sugar; I replaced these items with ghee and maple syrup to convert the recipe to Paleo and low FODMAP. While not Whole30 compliant due to the use of maple syrup, it is lactose-free and refined sugar-free. I also sweeten it up naturally and give it some familiar holiday flavors by adding a little bit of pumpkin pie spice (try my homemade pumpkin pie spice recipe). Pumpkin pie spice is a typically a pre-mixed blend of ground cinnamon, nutmeg, ginger and cloves, all of which are low FODMAP according to Monash University’s Low FODMAP Diet App. Carrots are listed as a FODMAP-free food in the app. Ghee is lactose-free and therefore does not contain FODMAPs.

low fodmap Instant Pot Glazed Carrots on a white plate in front of bowls of maple syrup and chopped parsley

Necessary Equipment

The equipment I use to make these low FODMAP Instant Pot Glazed Carrots includes:

  • Instant Pot Pressure Cooker
  • Vegetable steamer basket
  • Cutting board
  • Sharp chopping knife
  • Paper towels
  • Hot pads
  • Plastic spoon
  • Measuring spoons
  • Serving vessel

Preparing Low FODMAP Instant Pot Glazed Carrots: Tips for Success

This low FODMAP glazed carrots recipe is a pretty simple and probably doesn't require much explanation. There are still a few things I'm going to bring up:

Bias-Cut Carrots

For this recipe, I chose to chop regular carrots on the bias so that they're relatively the same thickness. To do this, you chop the carrot with your knife on a 45 degree angle. If you're a visual learner, check out this quick video on how to bias slice a carrot.

carrots cut on the bias on a chopping board with a chopping knife

While I haven't tested it, you could probably use baby carrots instead of sliced carrots with this recipe as well; just increase the pressure cook time to 2 minutes.

Other than that, the remaining instructions are in the recipe card below. Enjoy, and I wish you a spectacular holiday!

pinterest image of glazed carrots on a white plate with low fodmap glazed carrots paleo refined sugar-free at the top and goodnomshoney.com at the bottom

Low FODMAP Instant Pot Glazed Carrots (Paleo, Refined Sugar-Free)

Create a simple yet sinfully-flavorful side dish for your holiday table with this Low FODMAP Instant Pot Glazed Carrots recipe. Low FODMAP, Paleo. and refined sugar-free and ready in less than 20 minutes!
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Prep Time 5 mins
Cook Time 13 mins
Total Time 18 mins
Course Side Dish
Cuisine American
Servings 6
Calories 93 kcal

Equipment

  • Instant Pot
  • Vegetable steamer basket

Ingredients
 
 

  • 1 cup cold water
  • 1 pound regular carrots, bias-cut*
  • 2 tablespoons ghee, or butter if not Paleo/Whole30
  • 2 tablespoons pure maple syrup
  • ¼ teaspoon pumpkin pie spice, store-bought or homemade
  • ¼ teaspoon salt
  • Fresh parsley, chopped, for garnish (optional)
Prevent your screen from going dark

Instructions
 

  • Pour water into your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Open a vegetable steamer basket and place it inside the Instant Pot. Place chopped carrots in the steamer in a relatively-even layer. Close the Instant Pot lid and set the pressure release valve to "Sealing." Press the "Steam" button and set timer for 1 minute.
  • Once the cooking cycle has completed, hit "Cancel" on the Instant Pot and quick release the pressure. Carefully remove the vegetable steamer containing the carrots from the pot and set on a plate. Using hot pads, pour the water out of the inner pot and dry completely with paper towels. Place the inner pot back into the Instant Pot. Hit the "Sauté" button and adjust so that it is set to "Less," which is the lowest level of Sauté heat.*
  • Once the display on the Instant Pot reads "Hot," add ghee, maple syrup, pumpkin pie spice and salt to the pot. Stir until the mixture is well combined. Carefully add the carrots from the vegetable steamer to the pot and stir to coat in the mixture. Sauté on low for 3 minutes, stirring occasionally, to allow flavors to meld together.
  • Hit "Cancel" on the Instant Pot. Use a spoon to place carrots in a serving vessel. Pour some of the remaining ghee/maple syrup mixture over carrots per your own personal taste. Garnish with fresh chopped parsley if desired.

Notes

  • Bias-cut carrots - sliced at a 45 degree angle. See the "Tips for Success" section above for further explanation and link to a video demo.
  • Adjusting the Sauté heat level: This procedure varies by Instant Pot model. Consult your Instant Pot manual for instructions specific to your model.

Nutrition

Calories: 93kcalCarbohydrates: 12gNet Carbohydrates: 10gProtein: 1gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gCholesterol: 13mgSodium: 152mgPotassium: 257mgFiber: 2gSugar: 8gVitamin A: 12630IUVitamin C: 4mgCalcium: 34mgIron: 0.3mg
Nutritional information is provided as a courtesy and should be relied upon for estimates only. As nutrition calculators are not always accurate, we cannot guarantee the accuracy of any nutritional information on the site.
Keyword lactose-free, low fodmap candied carrots, low fodmap Christmas recipes, low fodmap glazed carrots, low fodmap holiday recipes, low fodmap instant pot glazed carrots, low fodmap side dish, low fodmap thanksgiving recipes, paleo, refined sugar-free
Tried this recipe?Let us know how it was!

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Hey there! I’m Gail: the “Honey” in “Good Noms, Honey!,” a freelance digital marketing manager, mom to a brilliant 6-year-old boy, a lover of cooking, and now a food blogger.

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