Recipes | Side Dishes

Low FODMAP Mashed Sweet Potatoes with Candied Spiced Pecans

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You CAN Have Mashed Sweet Potatoes

Sweet potatoes are low FODMAP in small portions of 75 g or about 1/2 cup – and yet, I was determined to figure out how to create a recipe for mashed sweet potatoes, where you could have a nice portion.

I bring you our super smooth and satisfying Low FODMAP Mashed Sweet Potatoes with Candied Spiced Pecans!

Low FODMAP Mashed Sweet Potatoes with Candied Spiced Pecans in a dark casserole dish

How Did We Do It?

There is a secret. That I am going to tell you now. And once I tell you, you are gonna think, OF COURSE! The secret is…mashed potatoes! As in regular starchy potatoes…

By using these potatoes, which have no detectable FODMAPs, as the bulk of the dish, and then adding just enough sweet potatoes so that the dish LOOKS like mashed sweet potatoes and TASTES like sweet potatoes – but is actually a fair amount of regular potatoes – we get to have the experience of Mashed Sweet Potatoes, but without the high FODMAP content.

Low FODMAP Mashed Sweet Potatoes with Candied Spcied Pecans in casserole dish

Candied Nuts – Optional

All nuts can be high FODMAP in large portions, however, we can enjoy many (almonds, walnuts, pecans, pine nuts to name a few) in appropriate portions.

Candied nuts are a lovely sweet snack and we also like them tossed into salads and used as a sweet, crunchy counterpoint, such as topping this recipe.

closeup of low FODMAP Mashed sweet potatoes with candied spiced pecans

You can see this dish plated with our Low FODMAP Horseradish Crusted Roast Beef, but it would go with roast chicken, turkey or pork!

closeup of low FODMAP Mashed sweet potatoes with candied spiced pecans
4.43 from 7 votes

Low FODMAP Mashed Sweet Potatoes with Candied Spiced Pecans

You CAN have mashed sweet potatoes - this recipe for Low FODMAP Mashed Sweet Potatoes with Candied Spiced Pecans shows you how to incorporate them safely into your diet.

Makes: 8 servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Author: Dédé Wilson

Ingredients:

  • 2 pounds (910 g) starchy Russet potatoes, peeled and cut into large chunks
  • 1 pound (455 ) orange fleshed sweet potatoes, peeled and cut into large chunks
  • 1/4 cup to 1/2 cup (60 ml to 120 ml) lactose-free whole milk
  • 2 tablespoons unsalted butter, cut into pieces
  • Kosher salt
  • Freshly ground black pepper, or white pepper, if you like
  • 1/2 cup (50 g) Candied Spiced Pecans, ready to use, chopped, optional

Preparation:

  1. Place the chunks of potatoes and sweet potatoes in a large pot of salted water, making sure they are covered with water by at least 1-inch (2.5 cm). Bring to a boil over high heat; turn heat down and simmer, partially covered until potatoes are tender when pierced with a knife.
  2. Drain well in a colander then return all of the potatoes to pot. Place over low heat and stir them around, drying them out a bit; this will make them nice and fluffy. Remove from heat.
  3. Add about 1/4 cup (60 ml) of the milk and all of the butter and begin to mash. I usually start with a hand-held potato masher and then switch to a large, sturdy balloon whisk. Taste and season with salt and pepper and add remaining milk if necessary to make satiny, smooth, creamy yet fluffy mashed potatoes. Sprinkle with Candied Spiced Pecans, if desired. Serve immediately.

Dédé's Quick Recipe Tips Video

Tips

  • Us orange-fleshed sweet potatoes for best results in this recipe. There are white-fleshed and even purple, but for the classic orange look, use the orange-fleshed varieties.
Course: Side Dish
Cuisine: American

Nutrition

Calories: 228kcal | Carbohydrates: 37g | Protein: 5g | Fat: 8g | Sodium: 9mg | Fiber: 4g | Sugar: 6g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.


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