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A bowl of rustic mashed potatoes topped with a pat of butter, snipped chives, and fresh cracked black pepper.

Low FODMAP Mashed Potatoes

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  • Total Time: 30 minutes
  • Yield: 6 (approximately ¾ cup) servings 1x

Ingredients

Scale
  • 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

  1. 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.
  2. 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).
  3. 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.
  4. 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.
  5. 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

Find it online: https://funwithoutfodmaps.com/low-fodmap-mashed-potatoes-and-gravy/