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Low FODMAP Roasted Garlic Mashed Potatoes

Are you looking for a classic holiday side dish? Check out these low FODMAP roasted garlic mashed potatoes. Don’t let the name fool you. These mashed potatoes are still FODMAP friendly. They get their deep, rich flavour from garlic-infused butter. Trust me, these low FODMAP mashed potatoes will be a family hit in no time.

low fodmap roasted garlic mashed potatoes in serving dish

These low FODMAP roasted garlic mashed potatoes are based on a recipe I stole from my husband. They’re so light and fluffy, they’ll melt in your mouth. Plus, the garlic-infused butter adds a deep, silky taste that will make your holiday feel extra special.

If you’re new to using garlic-infused fats, don’t worry. I’ve included some information on the science of infusing FODMAPs and instructions on how to make your own garlic-infused butter below.

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Keep It FODMAP Friendly

These low FODMAP mashed potatoes are an absolute show-stopper. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, according to Monash University, potatoes don’t have any FODMAPs. This means you can eat as many potatoes as you want without adding to your FODMAP load.

This recipe also uses milk and butter. If you’re in the elimination phase, you’ll need to use lactose-free milk. I use a high-fat milk for my mashed potatoes because it makes them extra fluffy. For my Canadian peeps, Neilson has a lactose-free line that goes up to 3.25%.

According to the Monash app, butter doesn’t have any FODMAPs (because it’s all fat). So, you won’t need to use a lactose-free butter. Just make sure the product you use doesn’t have “milk solids” in the ingredient list.

Just so you know, even though butter doesn’t have any FODMAPs, it does have a lot of fat. For some people, fat can cause the smooth muscles in the intestine to spasm. This recipe uses 1/2 a cup of butter, which works out to 1 tbsp of butter per serving. If you know you are sensitive to fats, you can use 1/4 cup of butter, instead. The recipe will have a lighter flavour but they’ll still taste great.

Last but not least, let’s talk about garlic-infused butter. To perform this feat of magic, we’re going to slow roast 3-4 heads of garlic and infuse it in 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’re unleashing FODMAPs on your food; even if you pull out the pieces you can see.

Dehydration Synthesis Diagram

Illustration by Alex Davey

However, if you cook a FODMAP in fat (like butter or oil), the bonds will stay intact. This keeps the FODMAP compounds safely inside your food while the fat absorbs the flavour. Just remember to pull out the pieces before you add any other ingredients.

Anytime a recipe calls for both 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 method works for onions as well.

Still not sure how you feel about infusing FODMAPs? Monash recently published an article on infusing onions and garlic. You can read their findings here.

Pick Your Headliner

I’m a die-hard meat and potatoes kind of girl, so I generally pair my low FODMAP roasted garlic mashed potatoes with things like turkey, roast beef, or my breaded pork chops. Because they’re easy to make in bulk, they’re also great for holidays or large family style meals.

Want to try these low FODMAP roasted garlic mashed potatoes? Don’t forget to PIN THIS RECIPE for later.

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. 


low fodmap roasted garlic mashed potatoes in serving dish with text overlay: Fodmap friendly roasted garlic mashed potatoes

These low FODMAP mashed potatoes will bring a beautiful, rich flavour to your next holiday meal. If you like this recipe, sign up for my mailing list below. You’ll get new recipes and articles delivered right to your inbox.

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!

© 2017 Amy Agur – The FODMAP Formula

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Leave a Comment

  • Colleen Francioli

    These look so delicious and creamy! YUM 🙂

    • Amy Agur

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

  • 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

    • 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!

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