Low FODMAP Crispy Maple-Dijon Bean Sprouts
Bean sprouts don't usually get the spotlight, but a screaming-hot skillet and a sticky maple-Dijon glaze change everything. The sprouts go in dry and undisturbed until the edges char and turn golden, giving you that satisfying crunch before they get coated in a glossy, tangy-sweet sauce built from pure maple syrup, Dijon, tamari, and a splash of rice vinegar. The whole thing comes together in under fifteen minutes and serves four, making it an easy weeknight side that genuinely feels like something you'd order at a restaurant. Getting that garlic flavor without the digestive fallout is one of the trickier parts of cooking this way, and garlic-infused oil solves it cleanly — all the savory depth, none of the fructan load. The maple syrup stays well within the portion threshold across four servings, and the scallion greens (not the white bulbs) keep the onion flavor bright without the FODMAP concern. Every ingredient here is intentional, so you're not just hoping a recipe works — it's actually built to. Finish with sesame seeds and those thin green scallion ribbons, and you've got a dish that looks as good as it tastes.
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Learn more →Ingredients
4 servings
- 2 tbsp garlic-infused oil
- 4 cups fresh bean sprouts
- ¼ tsp salt
- ¼ tsp black pepper
For the glaze
- 3 tbsp pure maple syrup
- 2 tbsp dijon mustard
- 1 tbsp tamari
- 1 tsp rice vinegar
- ¼ tsp red pepper flakes (optional)
For serving
- 3 scallions, green tops only, thinly sliced (optional)
Can be omittedscallions
- 1 tsp sesame seeds (optional)
Instructions
- 1
In a small bowl, whisk together the maple syrup, Dijon mustard, tamari, rice vinegar, and red pepper flakes, if using, until smooth. Set aside.
- 2
Pat the bean sprouts dry with paper towels — excess moisture will steam rather than crisp them.
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