Low FODMAP Mashed Potatoes Recipe

This creamy, fluffy Low FODMAP Mashed Potatoes is made with Yukon Gold potatoes, garlic-infused oil, and lactose-free milk, and ready in 35 minutes. Mashing the hot potatoes with infused fats creates a rich flavor profile that rivals any traditional garlic mash. I make this whenever I need a comforting side that doesn’t upset my stomach.

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Why This Classic Works

I used to think mashed potatoes were bland without fresh garlic or onion powder. The real discovery was using garlic-infused oil, which adds savory depth without the fructans that cause bloating.

I mistakenly tried using almond milk once, but the texture was too thin. Stick to lactose-free dairy milk or a heavy cream substitute for the richest, most authentic consistency.

Low FODMAP Mashed Potatoes Ingredients

• 2 lbs (900g) Yukon Gold potatoes, peeled and cut into 1-inch chunks
• 1/2 cup (120ml) Lactose-free whole milk, warmed
• 4 tbsp Unsalted butter
• 1 tbsp Garlic-infused olive oil
• 1 tsp Sea salt
• 1/4 tsp Black pepper
• 2 tbsp Fresh chives, green tops only, chopped

How To Make Low FODMAP Mashed Potatoes

1. Boil the Potatoes: Place the potato chunks in a large pot and cover with cold salted water by one inch. Bring the water to a boil over high heat, then reduce to a simmer and cook for 15-20 minutes until fork-tender.
2. Steam Dry: Drain the potatoes in a colander and immediately return them to the hot pot over low heat. Shake the pot gently for 1 minute to let excess steam evaporate, which prevents a watery mash.
3. Mash and Fat: Remove from heat and mash the potatoes using a potato masher or ricer. Stir in the butter and garlic-infused olive oil until fully melted and combined.
4. Add Liquid and Serve: Gradually pour in the warm lactose-free milk while stirring until you reach your desired consistency. Season with salt, pepper, and chopped chives before serving warm.

Recipe Tips

• Warm the milk: Adding cold milk to hot potatoes creates a gummy texture and cools the dish down too fast. Always heat your liquid slightly before mixing it in.
• Check your oil: Ensure your garlic-infused oil does not contain actual pieces of garlic floating in it. The FODMAPs are water-soluble but not oil-soluble, so pure infused oil is safe.
• Don’t overwork them: Mashing or stirring too vigorously releases too much starch, turning the potatoes into a glue-like paste. Mash just until smooth and stir liquids in gently.

What To Serve With Mashed Potatoes

These potatoes pair perfectly with a simple roast chicken seasoned with lemon and herbs. They also work well alongside grilled steak or salmon, soaking up any safe juices on the plate.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove with a splash of extra lactose-free milk to restore creaminess.

FAQs

• Is butter low FODMAP?
  Yes, butter is low FODMAP because it consists almost entirely of fat and contains only trace amounts of lactose. Most people with lactose intolerance handle butter very well.
• Can I use Russet potatoes?
  Yes, Russets make a fluffier mash, while Yukon Golds make a creamier, richer mash. You can even use a 50/50 mix of both for the best of both worlds.
• Why use green tops of chives only?
  The white bulb parts of onions and scallions contain high amounts of fructans. The green tops are lower in FODMAPs and generally considered safe for this diet.

Nutrition

• Calories: 265
• Total Fat: 15g
• Saturated Fat: 8g
• Cholesterol: 35mg
• Sodium: 600mg
• Total Carbohydrate: 30g
• Protein: 4g

Try More Recipes:

• Low FODMAP Hasselback Potatoes Recipe
• Low FODMAP Marinated Tempeh Recipe
• Low FODMAP Mac and Cheese Recipe