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Low FODMAP Mashed Potatoes

These creamy low FODMAP mashed potatoes are made with just three main ingredients: Yukon Gold potatoes, low FODMAP milk, and butter, and can be mashed in a minute or two with the help of a stand mixer.

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Mashed potatoes are certainly a holiday classic, but this recipe is easy enough to enjoy them as a filling, low FODMAP side any time of the year.

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This recipe is my favorite way to make mashed potatoes for its pure simplicity. It uses just Yukon Gold potatoes, low FODMAP milk*, and butter for a base. I don’t even bother peeling the potatoes (the skins add fiber and a rustic vibe) – just scrub clean, cut into chunks, and boil until soft. Then, I mash the potatoes in minutes with the help of my stand mixer*, adjust the flavor with salt, and voilà, easy low FODMAP mashed potatoes.

*No stand mixer? Hand-mashing is also an option. 🙂

My family enjoys these creamy mashed potatoes with spicy ground horseradish (something I’ve done since childhood). But you can also flavor these potatoes with a sprinkle of snipped fresh chives, an extra dab of butter, and some freshly-cracked black pepper. Yum!

Shopping list

To make this low FODMAP side dish, add these three ingredients to your shopping list:

Yukon Gold potatoes – 2 to 2.25 pounds (about 6-7 medium potatoes)
Unsweetened almond milk (or lactose-free milk) – ¾ cup plus more, as needed
Unsalted butter – 4 tablespoons

Optional ingredients

Extra butter, for serving
Fresh chives
Plain ground horseradish

Low FODMAP notes

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In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.

Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.

Lactose-free milk is a low FODMAP milk option. Lactose-free milk is made from regular cow’s milk; however, it contains an added enzyme called lactase. Lactase breaks down the FODMAP, lactose, to negligible amounts, making lactose-free milk a low FODMAP option. The suggested serving size is 1 cup or 250 mL.

Potatoes are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.

FODMAP notes for optional ingredients

Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.

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Horseradish is low FODMAP in servings up to 2 tablespoons or 42 grams, according to Monash University. If we don’t have homemade, I buy local-to-me (Wisconsin-made) Silver Spring Fresh Ground Horseradish.

Low FODMAP gravy

Store-bought jarred gravy and gravy mixes often contain high FODMAP ingredients like lactose, wheat, garlic, or onion, and are therefore not recommended until your individual FODMAP tolerance is known.

Instead, I like to use this simple gravy recipe from Argo. I make it low FODMAP by using low FODMAP broth and either fat drippings (if we’ve made roasted meat with low FODMAP ingredients) or butter. I will often add thyme or rosemary for added low FODMAP flavor.

Instructions

To make these easy mashed potatoes, you’ll want to follow these general steps (see recipe card for full instructions):

Prep the potatoes: Scrub, peel (if desired), and cut into chunks.
Boil: Bring a Dutch oven (or large pot) filled with water to a boil. Add the potatoes and cook until soft. Drain.
Mash: Transfer potatoes to a stand mixer. Add low FODMAP milk and butter. Using the paddle attachment, “mash” on low for 30 seconds to 1 minute. No stand mixer? Return potatoes to Dutch oven (or pot). Add low FODMAP milk and butter. Mash with a potato masher until everything is combined and potatoes are mashed to your liking.
Adjust flavor and texture: Add salt to taste. Add more milk, if potatoes are too dry. Continue mashing or stirring until desired smoothness is achieved.
Serve warm with snipped chives, extra butter, freshly-cracked black pepper, or horseradish.