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Crisp and delicious, these baked Low FODMAP “Garlic” Fries use low FODMAP garlic-infused olive oil for a subtle garlic flavor. Enjoy them with Low FODMAP Chicken Tenders or your favorite protein food.

A plate of homemade fries topped with snipped chives

Garlic is one of those FODMAP-containing foods that I quite frankly just wish, didn’t have FODMAPs. I love all things garlic-flavored! I used to put garlic powder on food like it was my job. Side note: black pepper and I don’t get along, so garlic was a next best choice. You can imagine I was pretty devastated when I found out my garlic powder-habit might be causing some of my *ahem* issues.

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Shopping list
Low FODMAP notes
Recipe

Luckily, I quickly discovered the joy that is garlic-infused olive oil. Holy, game changer! Since FODMAPs are water-soluble (they dissolve in water) and not oil-soluble (they don’t dissolve in oil), olive oil can be infused with garlic to add flavor while leaving behind the FODMAPs

The flavor of garlic-infused olive oil is not as pronounced as minced garlic, but it gets the job done. And, it makes for pretty darn delicious Low FODMAP Garlic Fries!

Homemade fries sprinkled with salt on a foil-covered sheet pan.

Shopping list

To make this easy low FODMAP side, add these ingredients to your shopping list:

Russet potatoes – 2 medium
Garlic-infused oil – 1 tablespoon
Sea salt
Fresh chives – 2 tablespoons snipped

Low FODMAP notes

In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.

Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

Potatoes are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.

A plate of homemade "garlic" fries topped with snipped chives.

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Recipe

Low FODMAP Garlic Fries

Author: Em Schwartz, MS, RDN
Total Time: 45 minutes
Yield: 4
Diet: Low Lactose

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Description

Crisp and delicious, these baked Low FODMAP Garlic Fries use garlic-infused olive oil for a subtle garlic flavor.

Ingredients

Scale

2 medium russet potatoes
1 tablespoon garlic-infused olive oil
Sea salt
2 tablespoons snipped chives

Instructions

Preheat the oven to 425°F. Line a baking sheet with aluminum foil.
Peel and cut russet potatoes into ¼-inch matchsticks. Toss with olive oil. Transfer to the prepared baking sheet and spread into an even, single layer.
Bake for 30-35 minutes or until golden and crispy. Season with salt.
Serve warm topped with chives.