Low FODMAP Oven Roasted Potatoes Recipe

Potatoes are one of my safe foods, and usually the food I turn to when I’m not feeling well. I always have potatoes on hand, but I try to always mix it up in how I prepare them. Baked potatoes are simple, mashed potatoes are my comfort food, and these oven roasted potatoes are ideal along side a steak or chicken breast.

This original recipe is much simpler in which only 3 ingredients are used: potatoes, olive oil and 1 package of dry onion soup mix. However, the onion overload in the mix would probably cause some issues on the low FODMAP diet. I modified this recipe to be low FODMAP, but still just as delicious. Let me know what you think!

Low FODMAP Oven Roasted Potatoes RecipeLow FODMAP Oven Roasted Potatoes Recipe:


  • 6 Large Potatoes or 8 Medium Potatoes
  • 1/4 Cup Fresh Chives, Diced
  • 1/4 Cup Green Onions, Diced (Green Part Only)
  • 1/4 Cup Garlic Infused Olive Oil
  • 1 1/2 teaspoon Salt
  • 1 teaspoon Pepper
  • 1/2 teaspoon Dried Parsley
  • 1/2 teaspoon Dried Basil
  • 1/2 teaspoon Dried Oregano
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)


  1. Preheat oven to 400 degrees.
  2. Cut Potatoes in 1 inch squares.
  3. Put all ingredients into a large plastic bag and shake well.
  4. Once ingredients are blended, pour onto greased cookie sheet.
  5. Bake for 45 minutes at 400 degrees or until golden brown, stirring occasionally.

Makes 6-8 servings.


  • This recipe is very versatile and numerous things can be added to make the flavor different. Some examples are bacon, roasted red pepper flakes, low FODMAP chili powder, and peppers.

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


11 thoughts on “Low FODMAP Oven Roasted Potatoes Recipe

  1. Newish to FODMAP – I’ve read about it for a long time, but haven’t ever given it a good try as I always see foods on the low list that I think I react to. But I’m going all in now! My question is after eating turkey with rosemary and a baked potato with olive oil and sea salt I began to have tummy pain. Can this be from the food I just ate or can symptoms come up just because your gut is irritated? In the past, I would have decided that either one of those food caused me problems so I would avoid them. Now I don’t know if that’s the best method. Thank you!!

    • It took me a long time to figure out that I cannot eat a large or even normal sized meal, regardless of the food involved. If your portion was small, investigate any additives to the turkey. If that’s not the case, test each item on its own and see how you react. Unfortunately, sometimes things don’t always make sense and dealing with tummy issues are usually a lot of trial and error. Good luck!

  2. Just found your site by accident… What a happy occurrence… Been suffering for only about a year but no one seems to be able to suggest anything to help… Had all the tests etc with no conclusive results… Am going to try some of these suggestions to see if they help… Will get back with results… Thank you so much.

  3. Hi, thanks for a great site with a wealth of info. Just getting ready to start my elimination next week, busily looking for safe items / recipes.

  4. Thanks for all the info. I was wondering if russet potatoes are good on fodmap and also I am confused about sugar/sweeteners. I see that equal and sweet n low are okay but what about regular sugar?

  5. Hi Heather
    Found your blog by accident. Wonderful ideas. Starting the fodmap tomorrow. Can I have 70%choc? Will look for gluten free products but live in a small rural town in Canada.
    Keep up the good work.

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