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Low FODMAP Roasted Garlic Mashed Potatoes in serving dish

FODMAP Friendly Roasted Garlic Mashed Potatoes

  • Author: The FODMAP Formula
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 8 people 1x


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.



  • 34 garlic heads
  • 12 tbsp olive oil
  • 2 bags mini potatoes
  • 1/2 cup butter
  • 1.5 cup lactose-free milk, high-fat if you have it
  • 1/4 cup green onions – green part only, minced
  • 1.5 tsp salt
  • 1 tsp pepper


  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.


Recommended low FODMAP serving – 1/2 cup

  • Category: Side Dish
  • Cuisine: American


  • Serving Size: 1/2 cup
  • Calories: 264
  • Sugar: 3
  • Sodium: 463
  • Fat: 15
  • Saturated Fat: 8
  • Unsaturated Fat: 6
  • Trans Fat: 0
  • Carbohydrates: 73
  • Fiber: 2
  • Protein: 4
  • Cholesterol: 34