Low FODMAP Mashed Potatoes Recipe

Mashed potatoes could easily be my favorite food. It’s why I would look forward to Thanksgiving when I was younger and after I went gluten free, I wasn’t that disappointed during the holiday because I could still have my favorite food at dinner. Again, just another thing that has changed with the low FODMAP diet. Mashed potatoes are usually made with milk and butter, which causes the high lactose content, making it a no-go on the diet.

Luckily, there are a number of lactose-free products that help out in this situation and I can again look forward to Thanksgiving. I may be the only one who eats these for breakfast or as a meal, but this is a food I always have ready in the freezer. Before the low FODMAP diet, I used to add grilled onions and garlic seasoning. While I can’t do that any more due to the fructans, I have substituted chives and asafoetida powder.

Low FODMAP Mashed Potatoes Recipe

Low FODMAP Mashed Potatoes Recipe:


  • 6 Large Potatoes or 8 Medium Potatoes
  • 1 Cup Rice Milk (or any other Lactose Free Milk)
  • 1/4 Cup Fresh Chives, Diced
  • 1/4 Cup Fresh Parmesan Cheese
  • 2 Tablespoons Lactose-Free Butter
  • 1 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/4 Cup Bacon Pieces (optional)


  1. Peel and cut Potatoes in 1 inch squares.
  2. Add Potatoes and 1/2 teaspoon Salt to a large saucepan, and bring to a boil.
  3. Reduce heat to medium, cover and let simmer 15 to 20 minutes or until Potatoes are tender when pierced with a fork.
  4. While potatoes are simmering, in a separate pan, warm Milk and melt Butter. Do not bring to a boil.
  5. When the potatoes are cooked, remove from heat and immediately drain potatoes thoroughly in a colander.
  6. Once drained, add Potatoes and warmed Milk and melted Butter to saucepan.
    Mash the Potatoes until well blended.
  7. Add remaining ingredients to pan: 1 teaspoon Salt, Fresh Chives, Fresh Parmesan Cheese, Pepper, Dried Parsley, Asafoetida Powder and Bacon Pieces (if desired).
  8. Mix well and serve.

Makes 6-8 servings.


  • When I eat these, I usually add some additional lactose-free butter melted on top.
  • Mashed Potatoes freeze very well. I usually make a very large batch and put them in individual freezer containers. If you do this, omit the bacon pieces until ready to eat. Also, out of the freezer, they will appear to be watery. Once you heat them up to the correct temperature, the consistency will be perfect.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.


12 thoughts on “Low FODMAP Mashed Potatoes Recipe

  1. Where do you find Lactose Free Butter? Do you think Greek Plain Yogurt is ok or best to do Lactose Free? It seems the Lactose free has so much sugar in it, although I’ve only found it with fruit in it. So, maybe the sugar is from the fruit. I know the Greek has some sugar as well. I just finished Xifixan 20 days for SIBO treatment. So, I need to limit sugar – which means lactose. Thanks for your recipes. I have tried many! Hope you are well. I loved your pasta sauce! But, it brought on symptoms with only 1/2 a cup… I was so excited to have something new to eat! I’m guessing the acid in the tomato sauce got me. Maybe once my stomach lining heals up a bit more it will be safe. Hope you are well, miss your blogs/recipes. Take care! I know it is a day at a time with IBS and SIBO folks. Thanks for making it more bearable and hopeful!

    • Hi Marcy, you can find lactose free butter in most grocery stores. Stick with either Smart Balance or Earth Balance brands. As far as yogurt goes, you should always choose lactose free. Yogurt has a high amount of lactose in it normally, and it will likely impact you negatively. Avoid any lactose free yogurt with high FODMAP fruit, as well. Let me know if you have any additional question and good luck!

  2. where do you find Asafoetida poweder that doesn’t contain wheat flour? I’ve been looking online for it but they all seem to contain wheat flour. Also, it’s okay to use garlic infused olive oil, but not okay to use garlic? Sorry I’m new to this and just trying to figure out what I can eat to stay pain / nausea free. Thanks for this site, it is very informative!

  3. For lactose free butter I use the Vegan stuff…silly question but that’s the only lactose free butter I’ve been able to find is there any others out there?! Thanks 🙂

    • ALSO! I have not been able to find lactose free yogurt all ive seen is 90% free…where would I find this lactose free yummy yogurt LOL! I do NOT eat greek yogurt for the smell of it makes me feel sick to my stomach. Ive just found out i have IBS from post infection and all this is new to me, all i was doing before was dairy free so lots of changes in my future so the more help the better thanks 🙂

  4. Hi Heather,

    I am interested in making this but wanted to know if I could omit the Asafoetida Powder since I don’t have it on hand. Also, which part of the chive can be used? The whole chive cut into bits? Is any part of the chive unsafe for low fodmap?


      • Thank you Heather. Your blog has been such a lifesaver for me as I journey my way through the whole low fodmap lifestyle. I have not made the mashed potatoes yet but have made some dishes with the green parts of scallions and chives, which have been amazing substitutes for onions.

        I’m glad to know chives and scallions are safe.

  5. Your ideas & recipes sound VERY delicious & your research is clearly much in depth! However, I STILL can’t use many of them because of recurring bouts with SIBO (I’m currently on my 6th round of Xifaxan) & severe sensitivity to ANY form of dairy, such as parmesan cheese, feta, etc. I can’t get near infused oils & most “substitutes”, which cause their own ugly issues. Forget sodium, as well as anything spicy-hot. But, I’m a stubborn & persistent gal, quite determined to incorporate tasty & healthy variety into my meals. Your work has given me greater incentive to keep exploring how my “safe” foods can be re-combined to delight my palate! Thank you!

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