Enjoy low FODMAP sweet potatoes, which use both sweet potatoes and regular potatoes, to create a delicious mashed potato side dish. It is perfect for Thanksgiving or whenever you need a beautiful, delicious side dish everyone will love.
Jump to:
Why You'll Love This Recipe
- It is beautiful orange color side dish.
- Customize with toppings.
- Gluten Free and Low FODMAP
Featured Ingredients
- Sweet Potatoes - Use bright orange sweet potatoes to get a beautiful orange color.
- Yukon Gold Potatoes - These are my favorite potatoes. They are buttery and gold in color.
- Milk - Lactose-free, unsweetened almond or regular milk - depending on tolerance levels.
- Butter - Salted butter is best; however, if dairy-free is needed, olive oil or avocado oil will also work.
- Maple Syrup - Use pure maple syrup, not imitation syrup, which usually has high fructose corn syrup listed in the ingredients.
- Brown Sugar - Another way to add a touch of sweetness to the sweet potatoes.
- Salt and Pepper - I love kosher salt and fresh ground black pepper. If you do not want black pepper flakes in the mashed potatoes, use white ground pepper.
- Topping Options - Sweet and Spicy Pecans, Crumbed Cooked Bacon, Fresh Green Onion Tops, Feta Cheese
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing.
As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Wash and peel the potatoes.
Step 2: Cut the potatoes into equally sized pieces.
Step 3: Add water to a 5-quart stock pot. Add the potato and sweet potato cubes to the water.
Bring the water to a boil and cook the potatoes until fork tender, 10-12 minutes. Drain in the colander.
Step 4: Add the drained potatoes back to the pot. This will help evaporate any additional water. Add the milk, butter, maple syrup, brown sugar, salt, and pepper.
Use a potato masher or ricer to mash the potatoes.
Add toppings if using and serve immediately.
Tips and Tricks
Gently warm the milk in the microwave or a small saucepan on the stovetop. This will keep the potatoes warm and help whip them.
Don’t snooze on the toppings! They really bring this sweet potato side dish to the next level.
Use leftover mashed sweet potatoes for a fun spin on shepherd's pie!
Ingredient Swaps
- Potatoes - Use russet potatoes. It's a great starchy option.
- Milk - Want a decadent option? Add heavy cream. Monash University tested safe at two tablespoons per meal.
Variations
Dairy Free Low FODMAP Mashed Sweet Potatoes: Use unsweetened almond milk or coconut cream for the milk. Use dairy free spread or coconut oil for the butter.
Root Vegetable Low FODMAP Mashed Sweet Potatoes: Add additional peeled and chopped root vegetables. Great options include parsnips, rutabagas, and carrots.
Storing And Reheating
Store: Keep leftovers in an airtight container in the refrigerator for up to four days.
Reheat: Place the mashed sweet potatoes on a microwave-safe plate and heat for 1-2 minutes. If more moisture is needed, add a splash of milk.
Freeze: Store sweet potatoes in a freezer-friendly container for up to four months. Defrost before reheating to help maintain texture.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Sweet Potatoes - Safe at ½ cup or 75 grams per meal.
- White Potatoes - Safe at ¼ cup or 75 grams per meal.
- Lactose-Free Milk - Safe at 1 cup or 275 grams per meal.
- Butter - Safe at 1 tablespoon or 19 grams per meal.
- Pure Maple Syrup - Safe at 2 tablespoons or 50 grams per meal.
- Brown Sugar - Safe at ¼ cup or 40 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Monash University Food App has tested sweet potatoes to be safe at ½ cup or 75 grams per meal.
It is important to look for pure maple syrup, which Monash University has tested safe at 2 tablespoons or 50 grams per meal. Do not use imitation maple syrup which can contain high fructose corn syrup.
Meal Planning
Mashed sweet potatoes are a wonderful Thanksgiving option. However, don’t save this side dish for the holidays. This sweet potato mash goes wonderfully with pork tenderloin or glazed ham steaks. Additional side dish options include green bean casserole or corn pudding.
Need more sweet potato recipes? Try roasted sweet potatoes in buffalo chicken rice bowls. Enjoy oven-roasted vegetables, one of which is a sweet potato. Or try one of my favorites: creamy pumpkin soup.
Still looking for side dish recipes? Discover a new recipe or find an old favorite.
Additional Potato Recipes
- Almond Milk Mashed Potatoes - Creamy, flavorful mashed potatoes by using almond milk.
- Oven Roasted Baby Potatoes - Golden brown baby potatoes roasted with garlic oil.
- Gluten Free Cheesy Potatoes - Homemade cheesy sauce with shredded potatoes.
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Sweet Potatoes
Ingredients
- 2 pounds yukon gold potatoes peeled and cut into 1 ½-inch chunks (Note 1)
- 2 pounds sweet potatoes peeled and cut into 1 ½-inch chunks
- ½ cup milk lactose free or unsweetened almond milk if needed (Note 2)
- 4 tablespoons butter salted
- 1 tablespoon pure maple syrup (Note 3)
- 2 tablespoons brown sugar
- 2 teaspoons kosher salt
- ¼ teaspoon freshly ground black pepper
- Toppings: Sweet and Spicy Pecans, Crumbled Bacon, Green Onion Tops, Feta Cheese optional
Instructions
- Wash and peel potatoes with a peeler.
- Cut peeled potatoes into equally sized cubes.
- Add enough cool water to cover the cubed potatoes in a 5-quart stock pot.
- Bring the water to a boil over medium heat on the stovetop. Cook the potatoes until fork tender, 10-12 minutes. Drain the potatoes in the colander.
- Add the drained potatoes back to the pot. Add the butter, milk, maple syrup, brown sugar, salt, and pepper.
- Use a potato masher or ricer to mash the potatoes. Stir.
- Add toppings if using and serve immediately.
- Store leftovers in an airtight container in the refrigerator for up to four days.
Leave a Reply