Tangy Low FODMAP Pickled Beets

One of my favorite Thanksgiving foods is an unusual one—pickled beets. My parents grew a garden in the backyard every year and canned much of the produce. My mom canned pickled beets, and for some reason, they made it onto the Thanksgiving menu. I love them! I enjoy the tartness from the brine mixed with the spices.

You might be thinking that beets are a high-FODMAP food—and you’d be right. Raw beetroot is typically high in the FODMAPs GOS and fructan. However, when pickled in vinegar, the FODMAP content is reduced, making it possible to enjoy this hearty root vegetable for those sensitive to GOS and/or fructan or those in Phase 1 of the low FODMAP diet. According to the Monash FODMAP app, a low-FODMAP serving of pickled beetroot is ½ cup. This recipe is intended as a ready-to-eat dish, not for canning and preservation.

Ingredients

3 cups Raw Beets

You can usually purchase beets in the produce section of the grocery store. They are a great source of potassium, a nutrient important for muscle, nerve, kidney, and heart function in your body.¹,²

1 cup Water

Water is essential for dissolving the sugar and salt.

1 cup Distilled Vinegar

3 Tablespoons Sugar

1 Tablespoon Salt

These three ingredients make up the brine. Each plays an important role in preservation and enhancing the dish’s flavor.³

¾ teaspoon Whole Mustard Seed

¾ teaspoon Whole Black Peppercorns

These ingredients also add flavor. If you like a little spicy kick, add extra peppercorns. For a milder taste, use fewer.

Preparation Instructions

How to Prepare the Beets

1. Clean the beets. Trim the greens, leaving about 3 inches of stems attached.

2. Wash the beets thoroughly and place them in a pot. Add cold water, ensuring the beets are covered by about 1 inch.

3. Bring the water to a boil, reduce the heat, and cover the pot. Let the beets simmer for 25–30 minutes or until fork-tender.

4. Once tender, remove the pot from the heat and drain the beets into a colander. Rinse with cool water.

5. When the beets are cool enough to handle, slip off the skins. If they are cooked enough, the skins should come off easily.

6. Trim the ends and quarter the beets. Transfer them to a clean bowl.

   
   

Prepare the Pickling Brine

1. In a saucepan, combine vinegar, water, sugar, and salt.

2. Heat over medium heat, stirring with a whisk until the sugar and salt dissolve.

3. Add the mustard seeds and peppercorns.

   
   

Bring It All Together

1. Once the brine is ready, remove it from the heat and pour it over the quartered beets.

2. Allow the mixture to cool to room temperature.

3. For the best flavor, let the beets chill in the brine overnight.

4. Enjoy these tangy beets as a salad topping or a side for your sandwich!

   
   

Storage: Store leftovers in an airtight container in the refrigerator.

References

1. Food Data Central. Beets, raw. USDA. https://fdc.nal.usda.gov/food-details/2685576/nutrients. Published April 18, 2024. Accessed February 25, 2025. 

2. National Institutes of Health. Potassium. NIH. https://ods.od.nih.gov/factsheets/Potassium-Consumer. Updated March 22, 2021. Accessed February 25, 2025. 

3. Ask Extension. Sugar in pickling #448795. Ask Extension. https://ask2.extension.org/kb/faq.php?id=448795. Published April 23, 2018. Accessed February 25, 2025.