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Low FODMAP Vegan Garlic Mashed Potatoes


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Easy-to-Make Low FODMAP Vegan Garlic Mashed Potatoes

If you have been looking around our website, and we hope you have, you might have noticed that we have several mashed potato recipes, from Mashed Potatoes to Feed a Crowd, to a rich version with sour cream. But what about our vegan friends?

This recipe for Low FODMAP Vegan Garlic Mashed Potatoes is delicious in its own right.

Low FODMAP Vegan Garlic Mashed Potatoes

It is light, due to the lack of dairy – there isn’t even any alt dairy! Because of this lightness, I actually like to use it when I am serving particularly rich dishes, whether the diners are vegan or not.

No Dairy? How Do You Make Low FODMAP Vegan Garlic Mashed Potatoes?

It’s simple. In addition to potatoes, I want to call your attention to two ingredients: Garlic-Infused Olive Oil and the cooking water. That’s right.

The starchy cooking water from your Russet potatoes is filled with flavor and body.

Instead of throwing it out after draining the potatoes, you will keep some in reserve and then use this liquid to help loosen the mashed potatoes, as you mash them. It actually makes them somewhat creamy!

Low FODMAP Vegan Garlic Mashed Potatoes with salt and pepper shakers

Now, you could add some margarine or an alt milk, like unsweetened almond milk, but we think this recipe stands on its own quite nicely.

Don’t Underestimate the Need for Salt

Lots of salt and pepper play key roles here, too. You will note that I give you the option of black or white pepper.

We used black in the images, as that is what most folks have around. If you do not want the dark flecks in your mashed potatoes, use white pepper.

(PS: Did you know we have a Recipe Filter and you can search for vegan recipes? Try it!)

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Low FODMAP Vegan Garlic Mashed Potatoes with salt and pepper shakers
5 from 4 votes

Low FODMAP Vegan Garlic Mashed Potatoes

Need a hearty, popular vegan side dish? These Low FODMAP Vegan Garlic Mashed Potatoes fit the bill! We like making them when we have a particularly rich main dish – and we aren’t vegan!

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


  • 2 pounds (910 g) Russet potatoes, peeled and cut into chunks
  • Kosher salt
  • 2 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent, or more to taste
  • Freshly ground black or white pepper


  1. Place peeled potato chunks in a large pot and cover with salted water by 1 inch (2.5 cm). Bring to a boil over high heat, adjust heat down and simmer, partially covered, until potatoes are tender when pierced with a knife, about 15 to 20 minutes (depending on the size of potato chunks). Drain in colander RESERVING 1 ½ CUPS OF COOKING WATER.
  2. Return drained potatoes to pot and dry them out a bit by cooking over low heat, stirring them often. This will just be a minute or two and helps them attain a fluffy texture. Add the Garlic-Infused Oil and begin to mash them, adding reserved cooking water as you go. Add just enough to create the mashed potato texture that you want. You will have plenty of the cooking water left over; it is just best not too little! Taste and season liberally with salt and pepper. The mashed potatoes are ready to serve.
  3. This recipe is all about balance. You might want additional richness and garlic flavor by adding more of the Garlic-Infused Oil. You decide!



  • We encourage you to make your own Garlic-Infused Oil. This way you can choose a high quality olive oil. Use one that you love!
Course: Side Dish
Cuisine: American


Calories: 118kcal | Carbohydrates: 20g | Protein: 2g | Fat: 4g | Fiber: 2g | Sugar: 1g

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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