Super easy + oh so addicting, these low FODMAP mashed potatoes are going to become a mainstay on your weeknight dinner menu, your holiday table + beyond!
Mashed potatoes are classically a favorite low FODMAP side dish, but the addition of truffle oil kicks up the deliciousness of this dish and makes it almost impossible not to enjoy! Not only are these low FODMAP mashed potatoes insanely delicious, they’re also super easy to make and work perfectly as a do ahead meal prep recipe.
Low FODMAP Truffle Mashed Potato Ingredients
- White or Yellow Potatoes
- Non Dairy Milk: I use oat milk in this recipe as it is the creamiest non-dairy milk option but you can easily use almond or traditional dairy milk if you prefer.
- Truffle Oil
- Parmesan Cheese
- Sea Salt
Are Potatoes Low FODMAP?
A common question I often hear is, are potatoes low FODMAP? The answer is, yes! In most cases. Here is a little more information on potatoes + FODMAPS:
- White Potatoes are low FODMAP, in fact according to Monash University, no FODMAPs have been detected in white potatoes and typically can be eaten freely when following a low FODMAP diet.
- Sweet Potatoes have been found to be low FODMAP friendly in servings up to 1/2 cup. Over 1/2 cup servings, sweet potatoes have been found to contain the polyol mannitol in servings above 2/3 cup.
Are Mashed Potatoes Gluten Free?
Mashed potatoes are in fact gluten free because potatoes are naturally gluten free. Gluten is a protein found in wheat, barley + other grains and potatoes are not a grain, they are simply a starchy vegetable. Enjoying mashed potatoes on a gluten free or low FODMAP diet is absolutely possible!
Low FODMAP Mashed Potato Ingredient Swaps
- Milk + Butter: You can use dairy milk + grass fed butter, non-dairy milk + vegan butter, or a combination that suits your personal needs and preferences. Any combination will work in these low FODMAP mashed potatoes.
- Truffle Oil: While I highly suggest you do not omit the truffle oil from this recipe, you can absolutely use garlic infused olive oil in its place if your preferences are not for truffle.
Gut Health Tip: If you have difficulty digesting fiber, be sure to peel your potatoes prior to boiling. If you are looking to add fiber to your diet, leave the potato skins on. They contain loads of vitamins + minerals like vitamin B + C, iron, calcium + potassium!
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Storing + Enjoying Low FODMAP Mashed Potatoes
- Storing: Store your low FODMAP mashed potatoes in an airtight container in the refrigerator for up to 5 days for maximum freshness. Since these potatoes keep so well in the fridge, it makes this recipe perfect for weekly meal prepping.
- Reheating: The easiest way to reheat these low FODMAP mashed potatoes is to simply microwave, ensuring you reheat in intervals of 45 seconds, stirring in between to ensure potatoes are evenly reheated.
Spot The Swaps: Here are a few additional mashed potato recipes to try along with swaps in order to make them low FODMAP friendly!
- Butternut Squash + Sweet Potato Mash by Chelsea Peachtree: Sweet potatoes are low FODMAP friendly in 1/2 cup servings, however, if you do not tolerate you can swap in white potatoes per the recipe notes. Simply swap out garlic for garlic infused olive oil + you’ve got yourself a delicious low FODMAP friendly side dish!
- Roasted Garlic + Feta Mash by Marley’s Menu: This is another easily adjusted recipe; simply swap in garlic oil for roasted garlic and you’re in low FODMAP side dish business!
Did you make this recipe?
First of all, I am so thrilled that you did! It would mean so much to me if you left me a rating + review, below. This helps me to continue to bring you delicious low FODMAP friendly recipes that I know you will continue to love!
Low FODMAP Truffle Mashed Potatoes
- 8-10 medium yellow potatoes
- 1 cup oat milk
- 2 tbsp butter
- 2 tbsp white truffle oil
- 1/4 cup fresh parsley chopped
- 1/4 cup grated parmesan cheese
- 1 tsp sea salt
- In a large pot of salted water, boil potatoes until fork tender, about 20 minutes.
- Once potatoes are fork tender, drain all water from the pot. Add in oat milk, butter, truffle oil and sea salt.
- Using an electric hand mixer on medium speed, begin to whip potatoes about 1-2 minutes, fully incorporating each ingredient.
- Once oat milk, butter, truffle oil and salt are fully incorporated, add in chopped parsley and parmesan cheese, continuing to beat potatoes on medium speed until smooth.