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FODMAP Friendly Roasted Garlic Mashed Potatoes

FODMAP Friendly Roasted Garlic Mashed Potatoes - Looking for a show-stopping side? Try these FODMAP friendly roasted garlic mashed potatoes! Perfect for a quiet dinner at home or a large holiday meal. #mashedpotatoes #garlic #potatoes #sidedish #glutenfree #lactosefree #fodmap

My husband makes the most amazing mashed potatoes you’ll ever eat! They’re so light and fluffy they evaporate in your mouth; while the delicious flavour of roasted garlic lights up your taste buds. I was so upset when I started the Low FODMAP Diet and realized I would probably never eat them again.

Now that I’ve gotten the hang of Franken-FODMAPing recipes, I have a show-stopper for you. With some sneaky science and a few things to keep in mind, these FODMAP friendly roasted garlic mashed potatoes will rock your socks!

Keep It FODMAP Friendly

There are a few things you need to know before you get started on these savoury roasted garlic mashed potatoes. First, Monash University has determined potatoes do not contain FODMAPs. This means you can scale this recipe up or down without impacting your FODMAP load. However, some patients are triggered by food volume. These mashed potatoes are very delicious, so keep this in mind when you head for seconds!

Next up are lactose products. Butter is so high in fat that it doesn’t contain any notable FODMAPs. However, fat can impact gut motility and trigger symptoms independent of its lactose content. We use 1/2 a cup of butter in this recipe which works out to about 1 tbsp of butter per serving. If you know you are sensitive to fats, you can use 1/4 cup of butter. The recipe will have a lighter flavour but it will still be amazing!!

We are also using 1.5 cups of milk in this recipe. Milk is high in lactose, so if you’re in the elimination phase, you need to use a lactose-free milk. I like to use a high-fat milk for my mashed potatoes because the fat makes them both fluffy and silky. Neilson has a lactose-free line that goes up to 3.25%. If you are not triggered by fat, these mashed potatoes are even more amazing with cream! I haven’t found a lactose-free cream yet, but you can buy lactase drops to put in any liquid dairy product. Make sure to give it 24 hours to break down the lactose molecules.

The final ingredient we need to discuss is how to get that delicious roasted garlic flavour into these amazing mashed potatoes! To perform this feat of magic, we’re going to slow roast 3-4 heads of garlic and infuse it in the butter.

What the FODMAP?! Banner

Talk Nerdy To Me

I know what you’re thinking! Garlic is evil and why on earth would I feed it to you? Don’t worry, I haven’t lost my mind. Keep reading, I’m about to get my nerd on!

 

The first thing you need to know is that FODMAPs are short-chain carbohydrates bonded together through dehydration synthesis. This means the molecules join together by shedding water (H2O). These bonds are reversible and will break if you re-expose them to water.

This means when you include items like onion and garlic in your recipes, you are unleashing FODMAPs on your food; even if you pull out the pieces you can see.

Dehydration Synthesis Diagram

Illustration by Alex Davey

If, however, you cook a FODMAP in a fat, the bonds will stay intact. This keeps the FODMAP compounds safely inside your food while the fat picks up the flavour.

Anytime a recipe calls for both a fat and garlic I make an easy swap for garlic infused oil or butter. This way I keep the flavour and not the FODMAPs. This principle applies to onions as well.

Still hesitant? Monash has also published an article discussing FODMAPs cooked in fats. You can read their findings here.

Pick Your Headliner

I am a meat and potatoes kind of girl, so I generally pair my roasted garlic mashed potatoes with things like chicken or turkey, roast beef, or my breaded pork chops. Because they’re easy to make in bulk, they’re also really great for holidays or large gatherings.

FODMAP Friendly Roasted Garlic Mashed Potatoes - Looking for a show-stopping side? Try these FODMAP friendly roasted garlic mashed potatoes! Perfect for a quiet dinner at home or a large holiday meal. #mashedpotatoes #garlic #potatoes #sidedish #glutenfree #lactosefree #fodmap
Print It!
FODMAP Friendly Roasted Garlic Mashed Potatoes
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

Looking for a show-stopping side? Try these FODMAP friendly roasted garlic mashed potatoes! Perfect for a quiet dinner at home or a large holiday meal.

Course: Side Dish
Cuisine: American
Servings: 8 people
Calories: 233 kcal
Author: The FODMAP Formula
What You Need
  • 3-4 garlic heads
  • 1-2 tbsp olive oil
  • 2 bags mini potatoes
  • 1/2 cup butter
  • 1.5 cup lactose-free milk (high-fat if possible)
  • 1/4 cup green onions (green parts only - minced)
  • 1.5 tsp salt
  • 1 tsp pepper
What You Do
  1. Preheat oven to 400 degrees. Cut the tips off of the garlic heads and drizzle each head with olive oil. Wrap each head individually with tinfoil and bake for 45-60 minutes - check them at the 40-minute mark and then again every 10 minutes until the center clove is a rich brown colour.

  2. Bring a large pot of water to a boil and cook mini potatoes for 10 minutes (or until they are tender when pierced with a fork). Drain the water and mash the potatoes roughly with a potato masher. 

  3. Once the garlic heads have cooled, squeeze each garlic clove out of its skin. Melt the butter in a medium-sized frying pan and add the roasted garlic. Simmer for 8-10 minutes.

  4. Strain the garlic out of the butter using a sieve lined with cheesecloth. Squeeze out as much butter as you can and discard the garlic pieces. 

  5. Add the garlic-infused butter, green onion, salt, pepper, and 1/4 of the milk and blend with an emersion blender. Add the rest of the milk in small portions until the potatoes have reached the desired consistency. Serve warm. 

FODMAP Friendly Roasted Garlic Mashed Potatoes - Looking for a show-stopping side? Try these FODMAP friendly roasted garlic mashed potatoes! Perfect for a quiet dinner at home or a large holiday meal. #mashedpotatoes #garlic #potatoes #sidedish #glutenfree #lactosefree #fodmap

 

Wondering what else is happening in The FODMAP Formula kitchen? Follow me on Instagram for a sneak peek at my latest projects. Together we’ll get the Low FODMAP Diet down to a science!

Did you like this recipe? You might also like one of these:

Roasted Vegetables with Feta & Rosemary

Seasoned Carrots

Sweet Potato Fries

© 2017 Amy Agur – The FODMAP Formula

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Leave a Comment

  • Colleen Francioli

    These look so delicious and creamy! YUM 🙂

    Reply
    • Amy Agur

      Hi, Colleen. Thank you! I can confirm they’re light, fluffy, and absolutely delicious!

      Reply
  • Tyler

    Great recipe! Does this mean that I can cook onions and garlic in olive oil and then strain and simply use the oil in say a nice curry or something and I won’t be exposed to the fodmaps? And once I’ve strained the o/g can I then add the infused butter/oil to a dish containing h20 and it won’t be a problem? Game changer

    Reply
    • Amy Agur

      Hi, Tyler!

      Yes, it is safe to infuse onions and garlic in fats (like oil and butter) as long as you remove all of the pieces. The fat can then be added to anything you want, including dishes that contain water like soups, stir-fries, sauces, etc. You can find out more information about FODMAP water solubility here if you’re interested!

      Hope this helps!

      Reply

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