low fodmap sweet potato mash

Low FODMAP sweet potato mash with spinach and goat cheese

One of the most traditional Dutch recipes is what we call “stamppot”. This is a dish made with mashed potatoes and a leafy green, such as kale or endive, stirred through the potatoes.

Stamppot is loved by many Dutchies and is often eaten in autumn and winter when the days get colder. I want to share a recipe for a slightly less traditional stamppot recipe: a low FODMAP sweet potato mash with spinach and goat cheese. 

I have to admit that I am not a fan of stamppot or mashed potatoes in general. It is one of the few dishes that I really really dislike.

But after 5 years of blogging and many requests for a low FODMAP mashed potato recipe later, I thought it was time to share a stamppot recipe with you. Because the fact that I don’t like it, doesn’t mean my readers can’t enjoy it 😉 

low fodmap sweet potato mash with goat cheese and sundried tomatoes

Low FODMAP sweet potato mash with spinach

I love the combination sweet potato, spinach and goat cheese. And as I wanted to make a stamppot that I would also enjoy, I decided to use these flavours in this recipe.

I made a low FODMAP sweet potato mash with spinach and goat cheese. Because sweet potato is only limited low FODMAP up to 75 gram per serving, I also added normal potatoes and parsnip to the mash.

Like this you get a yummy sweet potato mash where you can definitely taste the sweet potatoes, but you are still within a safe low FODMAP limit. 

To give the dish some extra flavour and texture, I added sundried tomatoes, chopped walnuts and goat cheese. And wow that is a great combination! It gives the mashed sweet potatoes a lot of extra flavour. 

In the Netherlands, stamppot is eaten as a main dish, but if you want you can also serve this sweet potato mash as a side dish. 

low fodmap sweet potato mash on a plate with toppings of goat cheese and sundried tomatoes
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low fodmap sweet potato mash

Low FODMAP sweet potato mash with spinach and goat cheese

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  • Author: Karlijn
  • Total Time: 35 minutes
  • Servings: 2 1x


A delicious low FODMAP sweet potato mash with spinach, goat cheese, parsnip and more. This sweet potato mash is gluten-free, low in lactose and vegetarian.


  • 150 g sweet potato*
  • 150 g potato
  • 150 g parsnip
  • 150 g fresh spinach
  • 100 g goat cheese (I used a roll of goat cheese)
  • A handful of walnuts, chopped
  • 4 sundried tomatoes**
  • 1 tbsp olive oil


  1. Peel the potatoes and the parsnip and cut into cubes.
  2. Bring a pan with water to boil, add a pinch of salt and boil the potatoes and the parsnip for about 25 minutes, until soft.
  3. Cut the sundried tomatoes and goat cheese into pieces and chop the walnuts.
  4. Drain the potatoes and parsnip and save a bit of the cooking water.
  5. Mash the potatoes and parsnip. Stir together and add a splash of cooking water and a tablespoon of olive oil.
  6. Stir the spinach, goat cheese, walnuts and sundried tomatoes into the sweet potato mash. Taste and season with salt and pepper.
  7. Divide the sweet potato mash over 2 plates and serve immediately.


*75 g sweet potato per serving is low FODMAP. Stick to the amounts listed in the recipe to stay within the low FODMAP serving size.

**3 sundried tomatoes per serving are low FODMAP. If you eat more, your serving will be high in fructose. Make sure you buy a jar of sundried tomatoes that doesn’t have garlic or other FODMAPs added.

In the Netherlands, we eat this dish as a main dish. This recipe is for 2 servings. You can also serve it as a side dish. Then it will be good for 4-6 servings.

  • Cook Time: 35
  • Category: Dinner
  • Method: Boiling
  • Cuisine: Dutch

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Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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