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Low FODMAP potato recipes

BY Georgia McDermott
Crispy roasted Kipfler Potatoes from www.georgeats.com | @georgeats

Given my affinity for potatoes, I’m surprised it has taken me this long to create a roundup of my low FODMAP potato recipes. I’m hoping I can rectify the error with a group of absolutely delicious gluten free and low FODMAP potato dishes that will be loved by everyone at the table, FODMAP or not.

Low FODMAP potato recipes

These potato recipes are all low FODMAP, of course. They are also all gluten free and vegetarian or vegan. Moreover, there are plenty of nut free, corn free, egg free and dairy free options as well. Something for everyone!

More low FODMAP recipes

Greek lemon potatoes without garlic

This delicious potatoes taste like far more effort was put into them than really was. They are infused with the flavour of the lemons, herbs and olive oil for a potato is seasoning in it’s entirety.

Greek lemon potatoes without garlic
Simple and delicious one pan baked potatoes.
Check out this recipe
An aerial image of Greek lemon potatoes in a baking dish. The potatoes are golden brown, as are the lemons. The dish sits atop an olive green textured table and is surrounded by water glasses, extra plates and a tea towel.
An aerial image of Greek lemon potatoes in a baking dish. The potatoes are golden brown, as are the lemons. The dish sits atop an olive green textured table and is surrounded by water glasses, extra plates and a tea towel.

Lemon haloumi potato bake

This delicious lemony, herby potato bake is packed full of flavour. The haloumi rounds it all off for a delicious low FODMAP side dish.

Lemon potato and haloumi bake with a walnut herb salsa
A delicious potato and haloumi bake with a fresh low FODMAP herb salsa.
Check out this recipe
Lemon roasted potatoes with haloumi and a herb salsa in a ceramic baking dish atop a dark blue backdrop. The dish is surrounded by a plate of the potatoes, water glasses and extra herb salsa
An aerial image of a tray of baked lemon, herb and haloumi potatoes topped with a fresh herb salsa. The dish is a white scalloped baking dish and it sits atop a dark blue backdrop.

Roasted kipfler potatoes with a parmesan herb crust

These taste like stuffing wrapped around a potato and I’m not mad about it. An addictive and simple low FODMAP and low lactose potato dish.

Roasted kipfler potatoes with parmesan herb crust
Tastes like stuffing wrapped around a potato.
Check out this recipe
An aerial macro image of crispy roasted kipfler potatoes with a parmesan and herb crust. The potatoes are golden brown and sprinkled with sea salt flakes
An aerial macro image of crispy roasted kipfler potatoes with a parmesan and herb crust. The potatoes are golden brown and sprinkled with sea salt flakes

Gluten free Varenyky with a potato and leek filling

These gluten free Varenyky are filled with a delicious leek, potato and cheese filling. By using only the green parts of the leek (and some spring onion greens) we keep this recipe low FODMAP. The dough for the Varenyky is xanthan gum free and vegan, meaning you can make a dairy free/vegan version of this dish with the right cheese.

Gluten free Varenyky with potato cheese filling
Delicious gluten free Varenyky with a potato and cheese filling. Xanthan gum free and delicious.
Check out this recipe
An aerial view of a white ceramic bowl filled with gluten free, FODMAP friendly Varenyky. They have been pan fried, with golden brown crispy surfaces. They are topped with sour cream, dill and chilli oil. The bowl sits atop a dark grey metal backdrop.
An aerial image of a white speckled ceramic bowl of gluten free Varenyky topped with sour cream, chilli oil and fresh dill. The bowl sits atop a white marble table.

Crispy cacio e pepe potatoes

Cacio e pepe is one of my all time favourite flavour combinations, so I had to make a potato variety. Parmesan is very low lactose and thus low FODMAP, creating a delicious crispy casing to catch all the pepper. One of my favourite low FODMAP potato recipes (and one of my favourite potato recipes in general).

Crispy cacio e pepe potatoes
Delicious pepper and cheese potatoes that are incredibly addictive.
Check out this recipe
An aerial view of a plate of crispy cacio pepe roasted poatoes. The potatoes have a crisp parmesan and pepper shell and are topped with sea salt flakes
An aerial view of crispy cacio pepe roasted potatoes on a plate. They have a crispy parmesan and pepper crust and are sprinkled with sea salt flakes

Vegan roast potatoes

Sometimes you just want a classic roast potato, and this is the recipe for those times. Lots of roast potato recipes use duck fat, but this version is completely vegan. It covers all aspect of a good roast potato – from buying the right spud through to the moment of serving.

Crispy roast potatoes recipe
Crispy, crunchy and delicious vegan roast potatoes.
Check out this recipe
An aerial view of a baking tray topped with crispy roasted potatoes. The potatoes are golden brown and some of them have been finished with sea salt flakes
An aerial view of a plate of golden brown roast potatoes. The potatoes are sprinkled with sea salt flakes and sit atop a white speckled ceramic plate on a dark steel backdrop

Low FODMAP leek and potato soup

Leek and potato soup is my absolute favourite soup, no question. This version uses leek greens instead of whites for a low FODMAP, onion and garlic free version. The pretty green colour is a mere bonus!

Low FODMAP leek and potato soup
Every bit as good as the original, sans the FODMAPs.
Check out this recipe
An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. The bowl sits in harsh sunlight on a white table. Two water glasses sit in the top right corner of the image, while another bowl of soup sits in the bottom lefthand corner.
An aerial view of a speckled ceramic bowl of FODMAP friendly leek and potato soup. The soup is a light green because it uses leek greens to keep it FODMAP friendly. It is topped with a swirl of cream, truffle oil, a gluten free crouton, grilled haloumi and basil leaves. The bowl sits in harsh sunlight on a white table. Two water glasses sit in the top right corner of the image, while another bowl of soup sits in the bottom lefthand corner.

Low FODMAP garlic oil potatoes

If you want a recipe that nobody will know is low FODMAP, this is it. This recipe uses garlic infused oil (which is then infused with chilli flakes) for the most delicious and beautiful finishing oil. The potatoes are served on a bed of zingy mustard and maple yoghurt and served with a bright, herby salsa.

Crispy garlic oil potatoes with honey and mustard yoghurt and a herb salsa
A delicious low FODMAP side dish that nobody will suspect is low FODMAP.
Check out this recipe
Crispy potatoes with garlic chilli oil, mustard honey yoghurt and a walnut herb salsa sit atop a white ceramic plate on a mottled grey backdrop
Crispy potatoes with garlic chilli oil, mustard honey yoghurt and a walnut herb salsa on a white ceramic plate atop a white marble table

Gluten free potato gnocchi without xanthan gum

Gnocchi takes a bit of time to prepare, but the effort is well worth it. This gluten free potato gnocchi uses a simple mix of potato, egg, rice flour and tapioca flour and is completely xanthan gum free. The humble potato strikes again.

Gluten free potato gnocchi
Gluten free xanthan gum free potato gnocchi heaven.
Check out this recipe
A close up of a small skillet of FODMAP friendly pasta sauce baked with gluten free potato gnocchi. A fork dips into the gnocchi in the bottom right hand side of the image.
A close up of a small skillet of FODMAP friendly pasta sauce baked with gluten free potato gnocchi. A fork dips into the gnocchi in the bottom right hand side of the image.

Brown butter mashed potatoes

Brown butter and potatoes alone are divine, but together? Even better. These mashed potatoes are rich, full of flavour and low on FODMAPs.

Brown butter mashed potatoes (vegan option)
Simple, rich and delicious.
Check out this recipe
Brown butter mashed potatoes on a white ceramic plate against a white marble table. The mashed potato is topped with crispy sage leaves and surrounded by sunlit glasses of water
Brown butter mashed potatoes on a white ceramic plate against a white marble table. The mashed potato is topped with crispy sage leaves and surrounded by sunlit glasses of water

Crispy kipfler potatoes

This recipe was one of my earliest recipes I posted here. It’s vegan, easy and a great way to bake up some delicious and crispy kipfler potatoes.

Crispy Kipfler potatoes
My original kipfler recipe.
Check out this recipe
An aerial close up image of crispy Kipfler potatoes on a white speckled ceramic plate atop a white marble table. A small ceramic bowl of vegan caesar salad dressing sits in the top right corner of the plate of potatoes, and a small pinch bowl of salt sits in the bottom left corner.
An aerial close up image of a tray of golden brown crispy roasted potatoes topped with flaky sea salt

Salt and vinegar potatoes

If you like salt and vinegar chips, this recipe is for you. By par boiling the potatoes in vinegar and water, the potatoes are infused from within. As a result, the end product is crispy and full of salt and vinegar flavour.

Salt and vinegar roast potatoes
The best way to enjoy salt and vinegar.
Check out this recipe
A close up aerial photo of crispy vegan roast potatoes arranged on a tray in bright sunlight
Crispy salt and vinegar roasted potatoes on a black round baking tray sitting a black backdrop

Low FODMAP broccoli cheddar soup

Ok, so you wouldn’t think that broccoli cheddar soup would be on the list. This soup, however, is not like other broccoli cheddar soup recipes. Because broccoli has a moderate FODMAP content, we use potatoes to provide bulk here. The result has plenty of broccoli flavour but without a high FODMAP content.

Low FODMAP broccoli cheddar soup
A low FODMAP take on the classic that uses potatoes to bulk it out.
Check out this recipe
An aerial image of a beige speckled ceramic bowl on a white marble table filled with low FODMAP broccoli cheddar soup. The soup is topped with gluten free croutons, cream and low FODMAP chilli crisp
A moody aerial image of a bowl of low FODMAP broccoli cheddar soup topped with croutons and chilli oil. The bowl sits in contrasting sunlight on a dark steel backdrop.

Gluten free pierogi with potato filling

These pierogi are filled with a semi eclectic mix of low FODMAP ingredients. Because there are many variations of pierogi filling, I wanted to create a version that encompassed a few of them for a low FODMAP take on the classic. This recipe uses potatoes, oyster mushrooms, cheddar, leek greens and sauerkraut for a comforting pierogi filling.

Gluten free pierogi
Delicious gluten free xanthan gum free pierogi with a delicious potato filling.
Check out this recipe
An aerial close up image of a white ceramic plate topped with gluten free pierogi. The pierogi are finished with vegetarian bacon and chives and the plate sits atop a white marble table.
An aerial close up image of a gluten free fried pierogi topped with spring onion greens, chives and vegetarian bacon pieces.

Low FODMAP vegetarian Shepherd’s pie

There’s nothing better than a steaming hot Shepherd’s pie on a cold winter night. When you’re low FODMAP and vegetarian, though, the risk of missing out is great. That’s why I developed this recipe: it’s low FODMAP and uses tofu mince for a legume free but vegetarian dish. It can easily be vegan with a vegan mash topping, and you can use tater tots to expedite the process, too.

FODMAP friendly Shepherd’s Pie (vegan, gluten free)
A delicious low FODMAP vegetarian or vegan Shepherd's pie that uses tofu mince.
Check out this recipe
A side on view of a FODMAP friendly vegetarian Shepherd's Pie baked in a skillet. The mashed potato topping is golden brown and has a wavy pattern traced in with fork prongs. It sits atop a white marble table and is surrounded by white ceramic plates, a small white ceramic salt dish and glasses of water. The background is a dark olive piece of linen
A side on view of a FODMAP friendly vegetarian Shepherd's Pie baked in a skillet. The mashed potato topping is golden brown and has a wavy pattern traced in with fork prongs. It sits atop a white marble table and is surrounded by white ceramic plates, a small white ceramic salt dish and glasses of water. The background is a dark olive piece of linen. A ginger cat pokes his head out from under the table to the right of the image.

Low FODMAP vegan bangers and mash

Bangers and mash is undeniably one of the best combinations out there. My version uses my forever favourite low FODMAP vegan sausages and a low FODMAP vegan gravy. The sausages are made from tofu – they are grain free, nut free and weird ingredient free. The gravy uses a simple mix of pantry ingredients which combine for a terrifyingly meaty result. Served over some creamy mash? Heaven on a plate.

Vegan bangers and mash
Vegan gluten free and low FODMAP sausages and gravy on a delicious vegan mash.
Check out this recipe
A photo of a white speckled ceramic plate topped with vegan sausages, mash and peas. A hand extends out across the white marble table to pour gravy over the mash potato and some sunlit glasses of water sit to the top right of the image
A photo of a white speckled ceramic plate topped with vegan sausages, mash and peas. A hand extends out across the white marble table to pour gravy over the mash potato and some sunlit glasses of water sit to the top right of the image

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