These creamy low FODMAP mashed potatoes are made with just three main ingredients: Yukon Gold potatoes, low FODMAP milk, and butter, and can be mashed in a minute or two with the help of a stand mixer.
Mashed potatoes are certainly a holiday classic, but this recipe is easy enough to enjoy them as a filling, low FODMAP side any time of the year.
This recipe is my favorite way to make mashed potatoes for its pure simplicity. It uses just Yukon Gold potatoes, low FODMAP milk*, and butter for a base. I don't even bother peeling the potatoes (the skins add fiber and a rustic vibe) - just scrub clean, cut into chunks, and boil until soft. Then, I mash the potatoes in minutes with the help of my stand mixer*, adjust the flavor with salt, and voilà, easy low FODMAP mashed potatoes.
*No stand mixer? Hand-mashing is also an option. 🙂
My family enjoys these creamy mashed potatoes with spicy ground horseradish (something I've done since childhood). But you can also flavor these potatoes with a sprinkle of snipped fresh chives, an extra dab of butter, and some freshly-cracked black pepper. Yum!
Shopping list
To make this low FODMAP side dish, add these three ingredients to your shopping list:
- Yukon Gold potatoes - 2 to 2.25 pounds (about 6-7 medium potatoes)
- Unsweetened almond milk (or lactose-free milk) - ¾ cup plus more, as needed
- Unsalted butter - 4 tablespoons
Optional ingredients
- Extra butter, for serving
- Fresh chives
- Plain ground horseradish
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or 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.
Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.
Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.
Lactose-free milk is a low FODMAP milk option. Lactose-free milk is made from regular cow's milk; however, it contains an added enzyme called lactase. Lactase breaks down the FODMAP, lactose, to negligible amounts, making lactose-free milk a low FODMAP option. The suggested serving size is 1 cup or 250 mL.
Potatoes are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.
FODMAP notes for optional ingredients
Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.
Horseradish is low FODMAP in servings up to 2 tablespoons or 42 grams, according to Monash University. If we don't have homemade, I buy local-to-me (Wisconsin-made) Silver Spring Fresh Ground Horseradish.
Low FODMAP gravy
Store-bought jarred gravy and gravy mixes often contain high FODMAP ingredients like lactose, wheat, garlic, or onion, and are therefore not recommended until your individual FODMAP tolerance is known.
Instead, I like to use this simple gravy recipe from Argo. I make it low FODMAP by using low FODMAP broth and either fat drippings (if we've made roasted meat with low FODMAP ingredients) or butter. I will often add thyme or rosemary for added low FODMAP flavor.
Instructions
To make these easy mashed potatoes, you'll want to follow these general steps (see recipe card for full instructions):
- Prep the potatoes: Scrub, peel (if desired), and cut into chunks.
- Boil: Bring a Dutch oven (or large pot) filled with water to a boil. Add the potatoes and cook until soft. Drain.
- Mash: Transfer potatoes to a stand mixer. Add low FODMAP milk and butter. Using the paddle attachment, "mash" on low for 30 seconds to 1 minute. No stand mixer? Return potatoes to Dutch oven (or pot). Add low FODMAP milk and butter. Mash with a potato masher until everything is combined and potatoes are mashed to your liking.
- Adjust flavor and texture: Add salt to taste. Add more milk, if potatoes are too dry. Continue mashing or stirring until desired smoothness is achieved.
- Serve warm with snipped chives, extra butter, freshly-cracked black pepper, or horseradish.
Similar recipes
- Low FODMAP Roasted Root Veggies
- Low FODMAP Stuffing with Grapes and Pecans
- Low FODMAP Cranberry-Almond Quinoa Salad
Recipe
Low FODMAP Mashed Potatoes
- Total Time: 30 minutes
- Yield: 6 (approximately ¾ cup) servings
Ingredients
- 2 to 2.25 pounds Yukon Gold potatoes (about 6-7 medium potatoes)
- ¾ cup unsweetened almond milk or lactose-free milk (plus more as needed)
- 4 tablespoons unsalted butter (sliced into 1 tablespoon pieces)
- Salt (I use ½ teaspoon salt)
Optional
- Extra butter (for serving), snipped chives, freshly-cracked black pepper, plain ground horseradish
Instructions
- Scrub potatoes well under warm running water. Optional: Peel the potatoes for a smoother mashed potato. I like to keep the potato skins on for an added boost of fiber. Cut potatoes into 1 ½ to 2-inch pieces.
- Fill a Dutch oven (or large pot) with water and bring to a boil over high heat. Once boiling, add the potatoes and cook for 10-15 minutes, or until the potatoes are fork-tender. Carefully drain the potatoes and transfer them to the bowl of a stand mixer (or return to the Dutch oven for mashing by hand).
- If "mashing" with a stand-mixer: Affix the paddle attachment. Add the milk and butter to the potatoes. Start to “mash” the potatoes on low, gradually increasing speed, as needed. I use a KitchenAid 10-speed mixer and prefer to use the 2nd-speed setting (low). Continue to mix until the potatoes are almost mashed but still a little lumpy, about 30 seconds to 1 minute. Turn off the mixer. Scrape down the sides of the bowl with a spatula. Adjust flavor with salt. If the potatoes seem dry, add additional milk (1-2 tablespoons at a time) to achieve your desired creaminess. Either finish mixing by hand (for a more rustic texture), or return to mixing with the stand mixer on low (for a smoother mashed potato). If finishing with the stand mixer, keep an eye on the potatoes as they can quickly become glossy and gluey - indications the potatoes are over-mashed.
- If mashing by hand: Add the milk and butter to the drained potatoes in the Dutch oven. Use a potato masher to mash until everything is combined and the potatoes reach your desired level of smoothness. Adjust flavor with salt. If the potatoes seem dry, add additional milk (1-2 tablespoons at a time) to achieve your desired creaminess.
- Serve warm with optional snipped chives, extra butter, freshly-cracked black pepper, or (my family's favorite) ground horseradish. Storage: Refrigerate in an airtight container for use within 3 days.
Notes
Low FODMAP Serving: One serving (about ¾ cup) of this recipe contains low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Low FODMAP Gravy: Jarred gravy and gravy mixes often contain high FODMAP ingredients. Instead, I like to use Argo's Easy Gravy recipe to make my own low FODMAP gravy using low FODMAP broth and drippings (or butter).
Using a hand mixer instead? While there are many recipes that suggest using a hand mixer to mash potatoes, I have tried this method and felt like it might not be the best for the hand mixer's motor. You might have a different experience.
Low FODMAP Milk: Most cow's milk products (even the low FODMAP ones) don't agree with me, so I make this recipe with unsweetened almond milk. However, if you tolerate dairy, lactose-free milk can certainly be used instead. I suggest using 1% lactose-free milk.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Side Dish
- Cuisine: American
Nutrition
- Calories: 200
- Fat: 8
- Carbohydrates: 30
- Fiber: 3.5
- Protein: 4
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