Low FODMAP Roasted Sweet Potatoes Recipe

This crispy, tender Low FODMAP Roasted Sweet Potatoes is made with fresh sweet potatoes, olive oil, and rosemary, and ready in 40 minutes. The high heat creates beautifully caramelized edges while the insides remain fluffy and sweet. I always weigh my portions carefully to keep this dish gut-friendly and safe.

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What I Learned Making This

I used to assume sweet potatoes were completely off-limits during the elimination phase, but portion control is actually the secret. Sticking strictly to the Monash-recommended 1/2 cup serving size lets you enjoy the natural sweetness without triggering symptoms.

I also discovered that using high heat is non-negotiable for texture. Roasting at a lower temperature leaves the cubes soft but pale, missing that essential crunch on the outside that makes them so satisfying.

Low FODMAP Roasted Sweet Potatoes Ingredients

• 2 large sweet potatoes (approx. 1 lb / 450g total), peeled and cut into 1-inch cubes
• 2 tbsp olive oil
• 1 tsp dried rosemary (or thyme)
• 1/2 tsp sea salt
• 1/4 tsp black pepper

How To Make Low FODMAP Roasted Sweet Potatoes

1. Preheat Oven: Set your oven to 425°F (220°C) and line a large baking sheet with parchment paper for easy cleanup.
2. Season Potatoes: Place the cubed sweet potatoes in a large bowl, drizzle with olive oil, and sprinkle with rosemary, salt, and pepper, tossing until evenly coated.
3. Arrange Tray: Spread the potatoes in a single layer on the baking sheet, ensuring there is space between the cubes so they roast rather than steam.
4. Roast and Flip: Bake for 30 to 35 minutes, flipping the potatoes halfway through, until they are golden brown and fork-tender.

Recipe Tips

• Watch your portion: Remember that 1/2 cup (75g) is the low FODMAP limit for sweet potatoes due to mannitol content.
• Don’t overcrowd: Crowding the pan creates steam, which results in soggy potatoes instead of crispy roasted ones.
• Cut evenly: Try to keep all cubes the same size so they cook at the same rate and you don’t end up with burnt smaller pieces.

What To Serve With Roasted Sweet Potatoes

Serve these alongside a simple grilled chicken breast or a pan-seared steak for a balanced meal. They also pair well with steamed green beans or a fresh spinach salad with lemon dressing.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat them in an oven or air fryer at 350°F for 5 minutes to restore the crispiness.

FAQs

• Are sweet potatoes low FODMAP? Yes, but serving size matters; a 1/2 cup (75g) serving is considered low FODMAP, while larger servings contain higher amounts of mannitol.
• Can I keep the skin on? You can, but peeling them often results in a smoother texture for cubes; just make sure to wash them well if leaving skin on.
• Why are my sweet potatoes soggy? This usually happens if the oven temperature is too low or the pan is too crowded, causing them to steam in their own moisture.

Try More Recipes:

• Crispy Low FODMAP Sweet Potato Fries Recipe
• Low FODMAP White Rice Recipe
• Low FODMAP Turkey Burgers Recipe

Nutrition

• Calories: 145
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 300mg
• Total Carbohydrate: 20g
• Protein: 2g