This velvety, savory Low FODMAP Mashed Sweet Potatoes recipe is made with fresh sweet potatoes, lactose-free milk, and butter, ready in just 25 minutes. By carefully measuring the ingredients, you get all the comfort of a classic holiday side without triggering IBS symptoms. I finally found a way to enjoy this favorite orange vegetable without the usual bloating or worry.
Jump to RecipeWhat I Learned Making This
I used to assume that because sweet potatoes are a “healthy” whole food, I could eat a massive bowl of mash without consequences. I learned the hard way that portion size is the absolute hero here; sweet potatoes contain mannitol, a polyol that can cause issues in larger amounts. The magic number is about 1/2 cup (75g) per serving.
Another surprise was that you don’t need heavy cream to get a luxurious texture. Using a small amount of lactose-free milk and butter creates a rich mouthfeel that satisfies the craving completely. If you want a larger volume of food on your plate without extra FODMAPs, I discovered you can mix in plain boiled white potatoes, which are free of FODMAPs, to bulk it up safely.
Low FODMAP Mashed Sweet Potatoes Ingredients
- 1 lb (450g) Sweet Potatoes: Peeled and cut into 1-inch cubes. This amount yields exactly 6 Monash-safe servings.
- 2 tbsp Unsalted Butter: Adds richness. Butter is naturally low in lactose, but you can use ghee or garlic-infused olive oil for a different flavor profile.
- 1/4 cup Lactose-Free Milk: Or almond milk, to help thin the mash to your desired consistency.
- 1/2 tsp Salt: Adjust to taste.
- 1/4 tsp Black Pepper: Freshly cracked is best.
- Optional: A pinch of cinnamon or nutmeg if you prefer a sweeter mash.
How To Make Low FODMAP Mashed Sweet Potatoes
- Boil the Potatoes: Place the peeled, cubed sweet potatoes in a large pot and cover with cold water by about an inch. Add a pinch of salt. Bring to a boil over high heat, then reduce to a simmer and cook for 15–20 minutes until fork-tender.
- Drain and Dry: Drain the potatoes well in a colander. Return them to the hot pot (off the heat) for 1 minute to let any excess moisture steam off. This step prevents a watery mash.
- Mash and Season: Add the butter and lactose-free milk to the pot. Mash with a potato masher until smooth and creamy. Season with salt and pepper, tasting as you go. Serve warm, sticking to the 1/2 cup portion size.
Recipe Tips
- Weigh Your Portions: Since sweet potatoes have a strict FODMAP cutoff, using a kitchen scale to measure a 75g serving is the safest way to ensure you stay in the “green” zone.
- Don’t Overwork It: Unlike white potatoes, sweet potatoes don’t get as gluey, but it’s still best to mash them by hand rather than using a food processor to keep the texture fluffy.
- The “Bulk Up” Trick: If a 1/2 cup serving looks too small for your appetite, mix this recipe with an equal amount of mashed white potatoes (Russet or Yukon Gold). White potatoes contain no FODMAPs, allowing you to double your portion size safely.
What To Serve With Mashed Sweet Potatoes
These pair perfectly with simple roasted proteins like lemon-herb chicken thighs or a pan-seared steak. The natural sweetness of the potato balances the savory char of grilled meats beautifully. For a complete low FODMAP meal, add a side of steamed green beans or a crisp green salad with maple-mustard dressing.
How To Store
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm them in the microwave or on the stovetop with a splash of extra milk to bring back the creaminess. This mash also freezes well for up to 3 months; just thaw in the fridge overnight before reheating.
FAQs
- Are sweet potatoes actually low FODMAP?
Yes, but only in small servings. Monash University lists 1/2 cup (75g) as a low FODMAP serving. Larger servings of 2/3 cup (100g) or more contain moderate to high amounts of mannitol. - Can I use oat milk instead of lactose-free milk?
It depends on the serving size. Oat milk has small low FODMAP limits (usually roughly 1/8 cup to 1/2 cup depending on the country and processing). Lactose-free cow’s milk or almond milk are generally safer, more flexible options for this recipe. - Is butter low FODMAP?
Yes, butter is very low in lactose and is generally considered low FODMAP. If you are extremely sensitive to dairy proteins or strictly dairy-free, use ghee or a low-FODMAP oil instead.
Nutrition
- Calories: 85
- Total Fat: 4g
- Saturated Fat: 2.5g
- Cholesterol: 10mg
- Sodium: 210mg
- Total Carbohydrate: 11g
- Protein: 1g
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Low FODMAP Mashed Sweet Potatoes
6
servings10
minutes15
minutes25
minutesLow FODMAP Mashed Sweet Potatoes feature creamy, smooth orange flesh whipped with butter and salt in just 25 minutes. Ideally portioned for sensitive stomachs, this savory side dish brings comfort without the worry.
Ingredients
1 lb (450g) Sweet Potatoes, peeled and cubed
2 tbsp Unsalted Butter
1/4 cup Lactose-Free Milk (or almond milk)
1/2 tsp Salt
1/4 tsp Black Pepper
Optional: Pinch of cinnamon
Directions
- Place the peeled, cubed sweet potatoes in a large pot and cover with cold water by about an inch. Add a pinch of salt.
- Bring to a boil over high heat, then reduce to a simmer and cook for 15–20 minutes until fork-tender.
- Drain the potatoes well in a colander. Return them to the hot pot (off the heat) for 1 minute to let any excess moisture steam off.
- Add the butter and lactose-free milk to the pot. Mash with a potato masher until smooth and creamy.
- Season with salt and pepper, tasting as you go. Serve warm, ensuring you stick to the 1/2 cup (75g) serving size per person.
