Yes, you heard me! Low FODMAP garlic mashed potatoes. If you follow me here, on Instagram or on TikTok, you’ll know how much I am loving that pickled garlic is a new low FODMAP ingredient. Low FODMAP roasted garlic, low FODMAP garlic green beans and low FODMAP garlic chips, we’ve done it all. Up next, of course: these delicious garlicky mashed potatoes.
Low FODMAP garlic mashed potatoes
These super garlicky mashed potatoes are made with pickled garlic that has been roasted to caramelised perfection. Pickling the garlic cloves gives them a low FODMAP threshold of 3g and up 30g, pending your individual tolerance.
Roasting your pickled garlic takes away some of that in your face garlic flavour and replaces it with a lovely mellow sweetness.
To make a fluffy and delightful garlic mash, we’re using all rounder or starchy potatoes (more on this below). They are enriched with butter and milk, but there is an option to make a vegan version as well.
These low FODMAP garlic mashed potatoes are the perfect addition to a low FODMAP Thanksgiving table. They’re the perfect winter warmer and one of my favourite ways to get some garlic in on the low FODMAP diet.
How much low FODMAP garlic mashed potato can I eat?
This recipe is designed to serve 6 people. This means you can use a minimum of 18g and a maximum of just under 180g. I personally wouldn’t go the whole 180g as I feel that might overpower the potatoes, but you do you!
One thing to keep in mind, of course, is what you intend to serve your mashed potatoes with. In servings exceeding 30g, pickled garlic contains moderate amounts of fructose. In order to avoid consuming too much fructose per meal, you will need to keep an eye on other fructose containing foods on your plate. Examples of fructose containing foods that might reasonably be served with mash include:
- Tomato based recipes like Shepherd’s Pie
- Broccoli (low FODMAP in 75g serves)
- Asparagus
- Sausages with sun-dried tomato
- Pickled onion (as in my low FODMAP onion gravy)
- Sugar snap peas
Consider what you will be serving the mash with before deciding on how much garlic you will use. If you intend to serve it with a small amount of another fructose containing food, I recommend using the smallest quantity. If not, you can use more as your individual requirements allow.
Low fructose foods to serve with your garlic mash
I thought this might be helpful in assembling a low FODMAP plate. Sometimes it can be trickier to balance everything out, so here are my suggestions.
- Sautéed leek greens and spinach or kale
- My low FODMAP vegan sausages (or a low FODMAP, low fructose meat variety if you eat meat)
- My low FODMAP vegan gravy
- Gluten free Yorkshire puddings
Recipe notes
One of the most important ingredients in this recipe is the pickled garlic. I highly recommend making your own pickled garlic (for any application) as opposed to using store bought. In my experience, store bought pickled garlic has quite a tinny and neutral flavour that I don’t love. Homemade pickled garlic, on the other hand? Full of delicious garlic flavour and incredibly addictive.
Another important element of this dish is the potato of choice. Potatoes exist on a spectrum of waxy to starchy. Waxy potatoes hold together when baked and do not have as much starch or fluffiness to them. Starchy (sometimes called floury) potatoes, on the other hand, are light and fluffy and fall apart inside when baked.
For mashed potato, you want to choose either an all rounder variety of potato or a starchy potato. These varieties make fluffy and delicious mash. Different countries have different varieties of potatoes available (Australia’s lack of readily available potato variety grinds my gears). Google all rounder and starchy varieties where you live for the best results. In Australia, they include:
- Sebago (all rounder)
- Desiree (all rounder)
- Golden Delight (all rounder)
- Pontiac (all rounder)
- Otway Red (all rounder)
- Red Rascal (all rounder)
- King Edward (starchy)
- Coliban (starchy)
Notes on the dairy and dairy free/vegan options
Although I have my preferences, you can really use whatever sort of dairy you’d like in these mashed potatoes (with caveats!). I have given the option for the recipe to be made with butter and milk, butter, milk and sour cream or vegan butter and milk. It is generally too difficult to find vegan sour creams that are low FODMAP, so I recommend omitting that option for a vegan version.
In Australia, you can easily buy lactose free milk and sour cream in supermarkets. Butter is essentially lactose free and a naturally low FODMAP ingredient.
If you’d like to make a dairy free/vegan version of this mash, you can use a low FODMAP plant based butter and milk. Choose a vegetable oil based butter as opposed to a cashew based butter, as cashews are high FODMAP.
In terms of the milk, I most often turn to soy milk made from soy protein for a low FODMAP vegan option. Soy milk is nice and creamy, so it helps replace some of the richness. Other low FODMAP vegan milks include rice milk and macadamia milk.
Recipe tips
- A potato ricer is 200% worth the (meagre) investment. I promise, it will make your life so much easier when it comes to making mash.
- For best results, use warm milk for mash. Warm milk absorbs faster into the mash and it also stops the mash from immediately cooling.
- Better yet, warm your milk with the caramelised garlic added. This will infuse the milk with the garlic flavour to better disperse it in the mash. Adding the garlic this way means you get more garlic flavour for the same amount of garlic.
- I roast my garlic whenever I have the oven going and keep in the fridge ready to go. Because it is pickled, it should have a longer life than regular roasted garlic. To be on the safe side, though, use it within 3 or 4 days.
- For extra creamy mash, I like to add 2 tablespoons of sour cream. I use lactose free sour cream (stay tuned for a recipe to make your own). This is optional, though.
- You can cook your potatoes whole or peel them and cut them in even cubes. Don’t overcook or over salt if you peel and slice your potatoes, as it becomes much easier for them to be waterlogged (and too salty).
- For best results, choose potatoes that are roughly even in size so that they cook through at the same speed.
More low FODMAP garlic and onion recipes
- Low FODMAP garlic chips
- Low FODMAP garlic aioli
- Low FODMAP French onion dip
- Low FODMAP caramelised onion
- Low FODMAP caramelised garlic
Low FODMAP garlic mashed potatoes
Ingredients
For the garlic mashed potatoes:
- 18-75 g roasted pickled garlic see notes for recipe
- 1.5 kg starchy or all rounder potatoes see notes
- Salt for the cooking water
- 75 g salted butter vegan butter also works
- Up to 250ml 1 cup milk of choice (I used lactose free full fat milk)
- Salt to taste
Optional extras:
- 50 g lactose free sour cream (optional)
- Chives to serve
Instructions
- Roast your pickled garlic as per the instructions in that recipe. You can make this ahead of time if you like.
- Boil the potatoes in a large pot of well salted water. You can leave them whole or peel and slice them into even sized chunks. Allow them to cook until they’re absolutely 100% cooked through – a knife should slide through the thickest potato with ease. The cooking time will heavily depend on how large your potatoes are.
- While you’re waiting, measure out the butter and pour the milk into a small pot. Add the cooked garlic and allow the milk to infuse.
- Once the potatoes are cooked, remove them from the water and allow them to come to a hand comfortable temperature.
- Place the pot of milk over a very low heat and allow the milk to warm through. This has rthe added bonus of infusing the milk with even more garlic flavour.
- Peel off the skins if you haven’t already, then place the peeled potatoes in a large bowl and mash with them a potato masher or put them through a potato ricer. I love my potato ricer so much but I know not everybody has one.
- Add the cubes of butter and keep stirring to combine. Add splashes of the warmed milk at a time until you achieve the right consistency. I always use the full 250ml, but if need less simply retrieve the garlic bits from the milk and add them to the mash.
- Add the (optional) sour cream, if you are using it.
- Stir to combine and taste and adjust for seasoning, adding as much salt as necessary to achieve a full flavoured mash.
- For best results, serve immediately. Serve as is or with an optional sprinkle of chives on top.
Notes
- You can find my recipe for pickled garlic here.
- You can find my recipe for roasted pickled garlic (which you will need for this recipe) here.
- 3g is a low FODMAP serve of pickled garlic. Monash says it remains low FODMAP in serves of up to 30g, pending your own tolerances. Adjust the garlic content of this mash as necessary and as your other dishes permit.
- Fructose is the FODMAP in pickled garlic, so be sure to limit the other high fructose foods and dishes on your plate. This is of particular importance if you use a high quantity of pickled garlic.
- See the body of the post for tips, potato variety suggestions and other information to make your best mash possible.
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