Low FODMAP mashed potatoes and gravy

Low Fodmap Mashed Potatoes and Gravy

Low FODMAP Mashed Potatoes and Gravy – the classic combo is made FODMAP-friendly with the help of low FODMAP chicken broth.

A bowl of low FODMAP mashed potatoes and gravy

Holiday planning is in full swing over here. Although these Low FODMAP Mashed Potatoes and Gravy recipes can be made any time of the year, these will definitely be on my family’s Thanksgiving and Christmas menus.

Low FODMAP Mashed Potatoes

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Low FODMAP mashed potatoes and gravy

Low Fodmap Mashed Potatoes


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 15 mins
  • Cook Time: 20 mins
  • Total Time: 35 mins
  • Yield: 8
  • Category: Side Dish
  • Method: Stove
  • Cuisine: American

Description

Low FODMAP Mashed Potatoes and Gravy – the classic combo is made FODMAP-friendly with the help of low FODMAP chicken broth.


Ingredients

  • 3 lbs. Russet potatoes washed, peeled and cut into 1-inch chunks
  • ¼ cup garlic-infused olive oil
  • Salt and pepper, to taste
  • Fresh chives, optional

Instructions

  1. Place potato pieces in a large saucepan and cover completely with water. Bring to a boil over medium-high heat and continue to cook until fork tender, about 15 minutes.
  2. Carefully drain potatoes, return to pan and mash with olive oil. Alternatively, you can use a stand-up mixer or food processor. Season with salt and pepper, to taste. Top with optional chives and serve warm.

 

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Low FODMAP mashed potatoes and gravy

Low Fodmap Gravy


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 15 mins
  • Yield: 8
  • Category: Sauce
  • Method: Stove
  • Cuisine: American

Description

Low FODMAP Mashed Potatoes and Gravy – the classic combo is made FODMAP-friendly with the help of low FODMAP chicken broth.


Ingredients

  • 5 Tbsp. unsalted butter (or ghee)
  • 5 Tbsp. sweet rice flour (or tapioca flour)
  • 4 cups low FODMAP chicken broth (or other low FODMAP broth)
  • 1 tsp. Worcestershire sauce
  • Salt and pepper, to taste
  • Optional herbs: rosemary, thyme or sage

Instructions

  1. Melt butter in a medium saucepan over medium heat. Once melted, add flour and whisk vigorously until smooth paste forms. Continue to whisk until mixture turns a light beige color, about 2-3 minutes.
  2. While continuing to whisk, slowly stream in chicken broth. Continue to cook, whisking, until gravy thickens. Stir in Worcestershire sauce and season with salt, pepper, and optional herbs. Serve warm.

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I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

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