Low FODMAP Roasted Leg of Lamb

Ingredients

MAKE GLUTEN FREE

Makes 8 servings

ROAST LAMB

2000   lamb leg roast bone-in
6   fresh rosemary
2   lemon zest*
3   garlic infused oil*
1   salt & pepper

MINT SAUCE

4   fresh mint (finely chopped)
3   rice wine vinegar*
3   boiling water
2   super fine granulated sugar
1   salt

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Roasted Leg of Lamb

Last updated Apr 5th, 2022

PREP IN 10 MIN
COOKS IN 1 hour 30 MIN
SERVES 8

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Christmas, Dinner

This low FODMAP roasted leg of lamb is a classic Sunday lunch that is super tasty and doesn’t require much fuss.

It’s a yummy option for your next family gathering and is perfect for Easter.

This recipe is just for the roasted leg of lamb and homemade mint sauce, so consider serving the lamb with your favourite side dishes. Our top picks are our gorgeous roast veggies, roasted parsnip & kale salad, super delish green bean side dish, or crispy roasted potatoes.

Prep in advance: For best results make sure you take the lamb out of the fridge 1 hour before you cook. This time is not included in the prep time.

  • Gluten Free
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

SERVES 8

ROAST LAMB

2000   lamb leg roast bone-in
6   fresh rosemary
2   lemon zest*
3   garlic infused oil*
1   salt & pepper

MINT SAUCE

4   fresh mint (finely chopped)
3   rice wine vinegar*
3   boiling water
2   super fine granulated sugar
1   salt

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
SHOW NUTRITION

Nutrition per serve

    | |
Calories 368
Fat 16.7g
Saturates 4.2g
Protein 53.7g
Carbs 1.3g
Sugars 0g
Fibre 0.9g
Salt 0.2g
Iron 4.6mg
Calcium 47.9mg
Calories 368
Fat 16.7g
Saturates 4.2g
Protein 53.7g
Carbs 1.3g
Sugars 0g
Fibre 0.9g
Salt 0.2g
Iron 4.6mg
Calcium 47.9mg
Calories 368
Fat 16.7g
Saturates 4.2g
Protein 53.7g
Carbs 1.3g
Sugars 0g
Fibre 0.9g
Salt 0.2g
Iron 4.6mg
Calcium 47.9mg
    | | |
  1. Bring the lamb out of the fridge 1 hour before you want to cook and allow it to warm to room temperature.
  2. Preheat the oven to 180ºC (350ºF) fan bake function. Place a wire rack in a deep roasting dish. The wire rack will lift the lamb off the bottom of the dish.
  3. Remove the leaves from two sprigs of rosemary and finely chop. Zest the lemon. Mix the zest and finely chopped rosemary with the garlic infused oil. Using a sharp knife cut small silts every 2cm (¾ inch) across the top of the lamb roast (the side with the fat on it). You’ll use these slits for rosemary sprigs.
  4. Rub both sides of the lamb roast with the garlic infused oil mixture. Season generously with salt and pepper. Then slide small 2cm (¾ inch) sprigs of rosemary into the slits.
  5. Transfer the lamb (fat side up) onto the rack in the roasting dish.
  6. Place the roasting dish in the middle of the oven and roast for 1 hour 15 minutes to 1 hour 30 minutes (depending on how large the roast is and how rare you want it to be). Ideally, you want the meat to be slightly pink when carved - using a meat thermometer can help you achieve this. We cooked our lamb for 1 hour 30 minutes until the internal temperature reached 62ºC (145ºF) for a medium done roast (slightly pink meat).
  7. While the lamb cooks make the mint sauce. Finely chop the mint leaves and place them in a small bowl or jar along with the vinegar, hot water, sugar and a couple of grinds of salt. Stir well. Let the sauce sit for 20 minutes, then taste and add another pinch of sugar or salt as needed. You can also dilute the sauce with more water if preferred. Place to one side until serving.
  8. Remove the lamb from the oven and transfer it to a chopping board. Cover with foil and allow the lamb to rest for 15 minutes before carving (this helps keep the meat juicy).
  9. Carve and serve the low FODMAP lamb roast with your favourite sides and the homemade mint sauce.
  10. Leftover lamb will keep in the fridge for 3 days. We love using leftover lamb in sandwiches, curries, salads and nourishing bowls.

Buying Tips

Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.

You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.

Make your lemon juice and lemon zest from fresh lemon.

Gluten Free Tips

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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