Pretty Delicious Life Low FODMAP Root Veggie Chips
As a kid, I was never a potato chip person. My friends would all eat their lunches with a side of Cape Cod chips and I’d always be the odd woman out with a handful of carrot sticks – willingly! Not sure what my aversion to crunchy, salty goodness was but we all make bad judgement calls sometimes, right?! Now that I’ve outgrown this strange choice though, I can’t really tolerate potato chips (isn’t THAT ironic?!)
You might be recalling the several recipes I’ve posted using potato and you’re probably wondering what that’s all about. Why am I eating potatoes but not potato chips? Well, that’s because I can’t tolerate all the gar-bage that gets added to them in the processing, err, process. Same goes for those yummy root veggie chips you so often get on an airplane (are we even flying anymore though? ugh.) At the risk of sounding like a broken record, I don’t do processed. Or I at least follow a 95/5 rule in that 95% of my foods are whole, unprocessed foods and the 5% of the foods I eat that are processed contain very few ingredients. Also, at the risk of sound extremely pretentious and elitist, I’ll note that I FOLLOW my 95/5 rule about 90% of the time because I am a human and cookies are a food group.
Moving right along. This summer I’ve had a craving for chips. Like, a BIG CRAVING. Maybe it’s all the BBQing we are doing at home or all the gluten free lobster rolls I’ve been hunting down but chips have made a come back into my life. A few weeks ago, I had a handful of Cape Cod chips – the ACTUAL best potato chips that exist on the planet – but my body’s tolerance for them was zero. First, it made me really sad but then it gave me this idea. Make your own root veggie chips, but mix it up to make it nutritious and delicious!
While sweet potato and beets are generally high FODMAP foods, low FODMAP servings of them DO exist. This is yet another opportunity to listen to your body and recall which foods you tolerate and which foods you’re better off passing on. If you’re in stage one of the low FODMAP bi-phasic diet, I’d suggest skipping the sweet potato and trying out just rutabaga, parsnip and a little white potato.
You can also play around with seasonings here, which I did in my first test batch. I sprinkled white potato, parsnip, and rutabaga with paprika, sweet potato with cinnamon, and beet with dill in addition to sea salt for all, which was an A+ idea. Highly recommend. If you can’t be bothered to individually season, a simple sprinkling of sea salt will do the trick!
Don’t forget to let me know what you think in the comments + tag your photos #PDLrecipes when you make this recipe!
Ingredients
1 medium white potato
1 medium sweet potato
2 medium beets
1 large parsnip
1 medium rutabaga
sea salt
olive oil spray or avocado oil spray*
optional: paprika for white potato/parsnip/rutabaga, cinnamon for sweet potato, dill for beets
- Preheat oven to 375 and line three baking sheets with parchment paper.
- Using a mandolin, slice all root veggies into rounds about 1/16th of an inch thick.
- Place rounds on paper towel sheets and sprinkle with sea salt. Allow veggies to “sweat” for 15-20 minutes.
- Water will start to collect on top of the veggie rounds; after 15-20 minutes pat dry and sprinkle again with sea salt, olive or avocado oil spray + additional herbs + spices if using.
- Bake chips for around 20-30 minutes being mindful not to let them burn.
Tip: If veggies are still not as crisp as you’d like, reduce oven heat to 200 and bake for 2-3 hours until dehydrated. *Oil sprays will be the easiest option to ensure chips are evenly coated + you don’t over do it on the oil. I love Chosen Foods brand because they also carry flavored oils to save you time on the spices!
Low FODMAP Root Veggie Chips
Ingredients
- 1 medium white potato
- 1 medium sweet potato
- 2 medium beets
- 1 large parsnip
- 1 medium rutabaga
- sea salt
- olive oil spray or avocado oil spray*
- optional: paprika for white potato/parsnip/rutabaga cinnamon for sweet potato, dill for beets
Instructions
- Preheat oven to 375 and line three baking sheets with parchment paper.
- Using a mandolin, slice all root veggies into rounds about 1/16th of an inch thick.
- Place rounds on paper towel sheets and sprinkle with sea salt. Allow veggies to “sweat” for 15-20 minutes.
- Water will start to collect on top of the veggie rounds; after 15-20 minutes pat dry and sprinkle again with sea salt, olive or avocado oil spray + additional herbs + spices if using.
- Bake chips for around 20-30 minutes being mindful not to let them burn.
I’m doing the Bi-Phasic diet phase one), and it doesn’t mention Rutabaga on the list (or Turnips as we call them, or swedes!). How do you know they are low Fodmap? I see Parsnips in phase two under “unlimited”.
Thanks!
Hi Ron! Do you have access to the Monash University FODMAP app? They’re a wealth of knowledge and super helpful especially when in phase 1 of the bi-phasic diet. I looked it up for you and it says that Rutabaga (it notes it as Swedish Turnip as well!) is low fodmap friendly in 1 cup (2.65oz) serving sizes. I hope this helps you!