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Low FODMAP Truffle Mashed Potatoes

November 16, 2020 November 7, 2022 prettydeliciouslife

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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!

Low FODMAP Truffle Mashed Potatoes - A low FODMAP Thanksgiving Side Dish - Pretty Delicious Life - Mashed potatoes are one of the only low fodmap friendly Thanksgiving side dishes I've been eating for the entire duration of my time on the Low FODMAP diet.

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.
  • Butter
  • Truffle Oil
  • Parsley
  • 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.

Read more about potatoes and FODMAPs here

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!

Looking for low FODMAP dinner recipes to pair with these mashed potatoes? Try this low FODMAP slow cooker short rib recipe or my one pan keto chicken marsala recipe!

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!

Disclosure: This post contains affiliate links. I may receive commissions for purchases made through links in this post, but rest assured these are all products I personally use and very highly recommend. I will never link to anything on this site unless it is something I love!

Low FODMAP Truffle Mashed Potatoes

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!

Mashed potatoes in a pink bowl with melted butter on top

Low FODMAP Truffle Mashed Potatoes

Pretty Delicious Life
5 from 3 votes
Print Recipe Pin Me
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Side Dish
Cuisine American
Servings 8
Calories 194 kcal

Ingredients
  

  • 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

Instructions
 

  • 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.

Notes

You can also mash by hand, but I find that using an electric hand mixer to whip the potatoes creates a super creamy and delicious mash in a fraction of the time.
Tried this recipe?Mention @prettydeliciouslife or tag #PDLrecipes!
Keyword Dairy Free, Gluten Free, Low FODMAP
Previous Post: « Gluten Free, Refined Sugar Free Apple Pie
Next Post: Homemade Cranberry Sauce (FODMAP Friendly) »

Reader Interactions

Comments

  1. Donna

    February 8, 2021 at 10:18 pm

    5 stars
    These are the yummiest mashed potatoes!! What a delightful twist on a favorite comfort food! So easy to make and classy yummy! I also tried it with garlic infused oil and still amazing! …you gotta put these on your list.

  2. Sharon

    February 16, 2021 at 10:18 pm

    5 stars
    One of Kim’s best recipes, these truffle mashed potatoes are must-make recipe! The extra step of whipping the potatoes is so simple, but makes a huge difference! Thanks for sharing this Kim! <3

  3. Pretty Delicious Life

    March 8, 2021 at 10:19 pm

    I am so happy to hear that you loved them! They’re a favorite in my house, too!

  4. Pretty Delicious Life

    March 8, 2021 at 10:20 pm

    Thank you so much Sharon! I am so happy you enjoyed!

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About Kim:

Hi! I’m Kim, the full-time recipe developer, photographer and creator behind Pretty Delicious Life, where you’ll find 100% gluten free, healthier recipes developed with a happy gut in mind. What started out as a space for me to record my favorite gut-friendly recipes has turned into a space for people like you, who absolutely LOVE food but are looking for healthier versions of their favorite recipes that make them feel amazing both inside and out.

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