Start a new holiday tradition with these sweet and savoury low FODMAP mashed sweet potatoes!
Things are still a little sideways here in Toronto, so it looks like we’ll have to shake up the Christmas we’re used to. My family is obsessed with traditions, so I’m struggling a little knowing I can’t follow my normal Christmas routine to the letter.
Since I know there’s no way I can make it feel exactly the same, I’ve decided to take this as an opportunity to branch out and try to build some new traditions!
My husband and I are both foodies, so we’ve been experimenting with fun side dishes and desserts so our holiday still feels festive and special, even if it isn’t quite what we were hoping for.
One of our favourite experiments so far are these easy low FODMAP mashed sweet potatoes! The trick to this sweet and savoury side is that it’s mostly regular potatoes and parsnips (which have no FODMAPs). Because sweet potato has such a strong flavour, you won’t even notice the potatoes!
If your holiday dinner is going to be smaller than normal, you can totally half the recipe! But if sweet potatoes are your jam, this recipe still tastes great the next day! If you’re wiped out after your festivities, try spreading it on some sourdough toast with a little crumbled bacon for a killer boxing day brunch!
Keep it FODMAP friendly
These deceptively easy low FODMAP mashed sweet potatoes will be the talk of your holiday table! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, potatoes! According to Monash University, sweet potatoes are low FODMAP in servings of 1/2 cup (75 g) per sitting. Servings of 2/3 cup (100 g) or more per serving are high in the polyol mannitol.
We’ll be using 2 sweet potatoes, which works out to 43 g per serving. This is well within Monash’s recommended range.
We’ll also be using Yukon gold potatoes and parsnips to add a little bulk to the recipe. Both of these ingredients don’t have any FODMAPs, so they won’t add anything to your FODMAP load.
Next up, chicken broth. Finding a low FODMAP chicken broth can be tricky, since most brands use onion and garlic in their recipes. For my North American Peeps, Campbell’s low salt chicken broth and GoBio’s chicken broth are both low FODMAP.
If you’re looking for something you can keep on hand, grab yourself some of Fody Food Co.’s low FODMAP chicken soup base. It’s certified low FODMAP by Monash University and it comes in granules, so it will last you a while!
Personally, I like to make my own broth. If you also like creative control over your ingredients, grab my recipe here. Heads up, my recipe has no FODMAPs, so it won’t add anything to your FODMAP load!
Last but not least, cream. If you’re in the elimination phase of the low FODMAP diet, you’ll need to use lactose-free cream. For my North American peeps, Neilson and Lactantia both have lactose-free lines that go up to 35%.
The remaining ingredients won’t add anything notable to your FODMAP load.
Pick your headliner
Try pairing your mashed sweet potatoes with this easy low FODMAP glazed ham, this savory low FODMAP roasted lemon chicken, or this simple low FODMAP rosemary pork tenderloin!
FODMAP math
These easy low FODMAP mashed sweet potatoes will rock your socks! Check out the notes below to see how many servings of each FODMAP group are in 3/4 cups of this recipe.
Fructose = 0
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0.6 (mannitol)
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Low FODMAP Mashed Sweet Potatoes
- Total Time: 4 hrs 25 min
- Yield: 6 servings 1x
Description
Your whole family will fall in love with these simple make-ahead low FODMAP mashed sweet potatoes!
Ingredients
- 2 sweet potatoes, peeled and chopped
- 2 Yukon gold potatoes, peeled and chopped
- 2 parsnips, peeled and chopped
- 1 cup low FODMAP chicken broth
- 1/2 cup lactose-free heavy cream
- 1 tbsp maple syrup
- 1/4 tsp salt
- 4 strips bacon crumbled *optional
Instructions
- Combine the sweet potatoes, Yukon potatoes, parsnips, and chicken broth in a 6-quart slow cooker. Cook in high for 4 – 5 hours or on low for 8 – 10 hours.
- Transfer the vegetables to a large bow and mash until they’re smooth. You can add a little of the cooking fluid from the slow cooker to help mash if you need it.
- Add the cream, maple syrup and salt to the bowl and keep mashing until the sweet potatoes become light and fluffy. Transfer the sweet potatoes to your serving dish and top with crumbled bacon (optional, but highly encouraged!).
Notes
Recommended low FODMAP serving – 3/4 cup of mashed sweet potatoes per sitting
- Prep Time: 25 min
- Cook Time: 4 hrs
- Category: side dish
- Method: slow cooker, crock pot
Nutrition
- Serving Size: 3/4 cup
- Calories: 174
- Sugar: 5 g
- Sodium: 218 mg
- Fat: 9 g
- Saturated Fat: 5 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 16 g
- Fiber: 2 g
- Protein: 3 g
- Cholesterol: 35 mg
Keywords: mashed sweet potatoes, low FODMAP mashed sweet potatoes
You might also like one of these:
- Low FODMAP “Garlic” Mashed Potatoes Looking for a savoury side-dish? Don’t let the name fool you! Made with low FODMAP garlic-infused butter, these mashed potatoes are so good you’ll forget they’re low FODMAP!
- Low FODMAP Creamy Polenta Looking for a budget-friendly side dish that’s fit for a foodie? This low FODMAP creamy polenta has a rich, savoury flavour you’re going to love!
- Low FODMAP Smashed Potatoes With a crispy texture and a rich, savoury flavour, these teeny smashed potatoes will be a family favourite in no time!
If you like this post, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
