This crispy, golden Low FODMAP Roasted Potatoes is made with floury potatoes, garlic-infused oil, and fresh herbs and ready in about 60 minutes. The edges shatter upon the first bite while the centers remain perfectly fluffy and tender. I always make a double batch because they disappear straight off the baking sheet.
Jump to RecipeWhy This Classic Works
I used to think making roast potatoes was as simple as tossing raw chunks in oil and throwing them in the oven, but I was wrong. The secret to getting that restaurant-quality crunch without high-FODMAP coatings is parboiling the potatoes first. By cooking them partially in water and then roughening up the edges in a colander, you create a starchy slurry that turns into a glass-like crust when it hits the hot oil.
Another game-changer for me was discovering that garlic-infused oil gives you all the savory flavor of a traditional roast dinner without the digestive upset. Since fructans (the FODMAPs in garlic) are water-soluble but not oil-soluble, you can infuse the essence of garlic into the fat safely. This simple swap brings the dish back to life for anyone who has been missing that classic savory punch.
Low FODMAP Roasted Potatoes Ingredients
- 2 lbs (900g) Potatoes: Russet, Yukon Gold, or Maris Piper varieties work best for a fluffy interior.
- 3 tbsp Garlic-infused olive oil: Ensure it is free of floating garlic pieces or sediment.
- 1 tsp Sea salt: Flaky salt works well for finishing, but fine sea salt is best for roasting.
- 1/2 tsp Black pepper: Freshly cracked adds a nice bite.
- 1 tbsp Fresh rosemary: Finely chopped leaves, or substitute with fresh thyme.
How To Make Low FODMAP Roasted Potatoes
- Preheat and Prep: Preheat your oven to 425°F (220°C). Peel the potatoes and cut them into even 2-inch chunks to ensure they cook at the same rate.
- The Parboil: Place the potato chunks in a large pot and cover with cold salted water. Bring to a boil over high heat, then reduce to a simmer and cook for 8-10 minutes until the outsides are just tender but the centers are still firm.
- The Shake: Drain the potatoes in a colander and let them steam dry for 2 minutes. Shake the colander vigorously to roughen up the edges of the potatoes; they should look fuzzy and beaten up.
- Season and Coat: Transfer the potatoes to a large baking sheet. Drizzle with the garlic-infused oil, salt, and pepper, tossing gently until every piece is well-coated.
- Roast: Spread the potatoes in a single layer with space between them. Roast for 40-50 minutes, turning them halfway through, until they are deep golden brown and crispy.
- Finish: Sprinkle the fresh rosemary over the potatoes during the last 5 minutes of cooking to release the aroma without burning the herbs. Serve immediately.
Recipe Tips
- Don’t overcrowd the pan: If the potatoes are touching, they will steam instead of roast. Use two baking sheets if necessary to keep them crispy.
- Heat the oil first: For an extra shatter-crisp crust, preheat the oil on the baking sheet in the oven for 5 minutes before adding the parboiled potatoes (be careful of splashing).
- Dry is key: Let the potatoes steam dry in the colander for a few minutes after draining. Excess moisture is the enemy of crispiness.
What To Serve With Low FODMAP Roasted Potatoes
These potatoes are the perfect sidekick for a simple roast chicken seasoned with lemon and herbs. They also pair beautifully with a pan-seared steak or grilled salmon, absorbing any delicious juices on the plate.
How To Store
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, place them in a 400°F oven or an air fryer for 5-10 minutes to restore their crispiness; microwaves will make them soggy.
FAQs
- Are all potatoes low FODMAP? Yes, plain potatoes are low FODMAP naturally. The issues usually arise from high FODMAP seasonings like garlic powder or onion powder added during cooking.
- Can I use garlic powder instead of infused oil? No, garlic powder is very high in fructans and should be avoided on a low FODMAP diet. Infused oil is the safest way to get that flavor.
- Why aren’t my potatoes crispy? You likely didn’t parboil them long enough or didn’t let them steam dry. The roughened, starchy surface created by shaking them after boiling is essential for the crunch.
Nutrition
- Calories: 210
- Total Fat: 10g
- Saturated Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 590mg
- Total Carbohydrate: 28g
- Protein: 3g
Low FODMAP Roasted Potatoes
4
servings10
minutes50
minutes1
hourLow FODMAP Roasted Potatoes with crispy golden edges and soft fluffy centers using savory garlic-infused oil. Ready in 60 minutes, this easy weeknight side dish delivers all the flavor of traditional roasties without the tummy troubles. Perfect for Sunday roasts.
Ingredients
2 lbs (900g) Potatoes (Russet or Yukon Gold)
3 tbsp Garlic-infused olive oil
1 tsp Sea salt
1/2 tsp Black pepper
1 tbsp Fresh rosemary, finely chopped
Directions
- Preheat your oven to 425°F (220°C). Peel the potatoes and cut them into even 2-inch chunks to ensure they cook at the same rate.
- Place the potato chunks in a large pot and cover with cold salted water. Bring to a boil over high heat, then reduce to a simmer and cook for 8-10 minutes until the outsides are just tender but the centers are still firm.
- Drain the potatoes in a colander and let them steam dry for 2 minutes. Shake the colander vigorously to roughen up the edges of the potatoes; they should look fuzzy and beaten up.
- Transfer the potatoes to a large baking sheet. Drizzle with the garlic-infused oil, salt, and pepper, tossing gently until every piece is well-coated.
- Spread the potatoes in a single layer with space between them. Roast for 40-50 minutes, turning them halfway through, until they are deep golden brown and crispy.
- Sprinkle the fresh rosemary over the potatoes during the last 5 minutes of cooking to release the aroma without burning the herbs. Serve immediately.
