Low FODMAP mashed potatoes
Some recipes are so simple that I hesitate to publish them on the blog at all. On the other hand, it is also nice to have a number of basic recipes on the blog.
This recipe for low lactose and low FODMAP mashed potatoes is one of them. Easy, fast and tasty.
The ingredients of the low FODMAP mashed potatoes
This recipe consists of only a handful of ingredients:
- Starchy potatoes: the best potatoes for mashing. For example Russet Gold potatoes.
- Lactose-free milk: after mashing, add a little lactose-free milk to the potatoes to make them extra creamy. You can also use plant-based milk.
- Optional: lactose-free cream: I add a few tablespoons of lactose-free cream to the mashed potatoes to make the mashed potatoes even creamier. You can also omit this.
- Butter: at the end stir a little bit of butter into the mashed potatoes. Due to the processing process, butter is almost lactose-free.
This makes it low FODMAP and many people with lactose intolerance can tolerate some butter. If you have to eat strictly lactose-free, you can also omit this or replace it with lactose-free margarine.
Vegan mashed potatoes
You can also easily make this recipe vegan. Then use plant-based milk instead of lactose-free cow’s milk. Omit the whipped cream and substitute the butter for vegetable margarine.
What can you eat next to mashed potatoes?
You have made a lot of delicious mashed potatoes, but what do you eat with them? I love mashed potatoes with these dishes:
- Low FODMAP vegetarian shepherd’s pie
- Low FODMAP beef stew
- Low FODMAP boeuf bourguignon
- Low FODMAP pulled pork
- Stuffed pork tenderloin
- Gluten-free crispy chicken with a cornflakes crust
- Gluten-free chicken cordon bleu
A simple recipe for low lactose and low FODMAP mashed potatoes. Ready in 30 minutes. With lactose-free and vegan option.
- 1 kg starchy potatoes
- 150 ml (5.1 oz) lactose-free milk
- 5 tbsp lactose-free cream
- 2 tbsp (30 g) butter
- A pinch of salt and pepper
- A pinch of nutmeg
- Peel the potatoes and cut them into equal-sized pieces.
- Bring a pan of water and a pinch of salt to a boil. Boil the potatoes for 20 minutes. Drain.
- Drain the potatoes well. And put them back in the pan.
- Mash the potatoes with a potato masher or fork.
- Heat the milk in a saucepan until almost boiling.
- Pour the milk over the potatoes and mix well.
- Stir the cream and butter into the mashed potatoes as well.
- Taste and season with salt, pepper, and nutmeg.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Side dish
- Method: Boiling
- Cuisine: International
Keywords: low FODMAP mashed potatoes, low lactose mashed potatoes, gluten-free mashed potatoes
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