Both creamy and crispy, these Low FODMAP Smashed Roasted Potatoes are boiled, then tossed with olive oil and rosemary before being smashed and roasted.
Potatoes are one of my favorite foods, so of course I’m always looking for new ways to prepare them. Not only do I love the taste and texture of potatoes, they also make my sensitive belly feel good. I would say roasted potatoes are my favorite, followed by mashed potatoes. This recipe combines the two: potatoes are boiled, smashed, then roasted. The result is the creaminess of mashed potatoes, combined with the crispiness of roasted potatoes. This Low FODMAP Smashed Roasted Potatoes recipe also happens to be low-FODMAP, so there you go!
Potatoes and the Low-FODMAP Diet
Potatoes are a versatile and nutritious vegetable that can be enjoyed by individuals following a low-FODMAP diet. FODMAPs are a group of carbohydrates that can trigger digestive symptoms in some people, especially those with irritable bowel syndrome (IBS). However, potatoes are considered low in FODMAPs and are generally well-tolerated.
Potatoes are a great source of vitamins, minerals, and dietary fiber. They are rich in vitamin C, potassium, and B vitamins. The fiber in potatoes can aid digestion and promote a healthy gut. Additionally, potatoes are a good source of energy and can be a satisfying part of a balanced diet.
When consuming potatoes on a low-FODMAP diet, it’s important to pay attention to the cooking methods and portion sizes. Boiling or baking potatoes is generally recommended over frying, as frying can increase the fat content and potentially trigger symptoms in some individuals. It’s also advisable to avoid adding high-FODMAP ingredients like garlic or onion to potato dishes.
To ensure you’re following a low-FODMAP diet correctly, it’s always best to consult a registered dietitian or healthcare professional. They can provide personalized guidance and help you create a meal plan that meets your specific dietary needs. I also find the Monash FODMAP App very helpful.
You may also enjoy these other low-FODMAP potato recipes from my collection:
Low-FODMAP Smashed Roasted Potatoes
Ingredients
- 12 small new potatoes
- 1 1/2 teaspoons kosher salt, divided
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon fresh ground black pepper
- 1 sprig fresh rosemary, minced
Instructions
- Place potatoes in a large pot. Add enough water to cover the potatoes. Stir in 1 teaspoon of the kosher salt. Bring to a boil, then reduce heat, cover and simmer about 20 to 25 minutes or until very tender.
- Meanwhile, preheat oven to 450 degrees F.
- Line a large baking sheet with foil (for easy cleanup) and coat with non-stick cooking spray.
- Once potatoes are done boiling, drain, and toss in a large mixing bowl with the olive oil, ½ teaspoon kosher salt, pepper, and rosemary.
- Transfer potatoes to prepared baking sheet, placing so there is space between each potato. (Set aside any leftover olive oil in bowl to drizzle on before roasting.)
- With the bottom of a drinking glass, gently press down on each potato until slightly mashed, rotate 90 degrees and mash again.
- Drizzle remaining olive oil from bowl over potatoes.
- Bake for 20 to 25 minutes or until golden brown.
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Great recipe for a family trying to cope with fructose malabsorption diagnosis-thanks!
You're welcome!