Recipes | Side Dishes

No FODMAP Steamed Potatoes

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Hopefully by now you know that potatoes contain no FODMAPs and that they are a fabulous vegetable to integrate into your low FODMAP meals. This dish is meant to be plain and simple, and by default it is easy, too. You can steam or boil the potatoes; your choice. Boiling directions in Tips section.

horizontal image of steamed potatoes on white dish and dark surface; antique fork

Choosing The Right Potatoes

You have a few types of potatoes from which to choose. For this approach we recommend red-skinned, yellow-skinned, “gold” (like Yukon Gold), white-skinned or even purple. While starchy, russet baking potatoes are no FODMAP too, they don’t work as well for this recipe. If you love those, check out our No FODMAP Baked Potato.

Understanding Serving Size

While potatoes contain no FODMAPs, that doesn’t necessarily mean you should eat as many as you can. Even an overload of a low or no FODMAP food can create digestive upset.

What it does mean is that you can be a bit more liberal, so the serving sizes are set as a guide, not an absolute. Of course, nothing in this diet is an absolute, but in this case,  it is doubly so.

vertical steamed potatoes on white dish and dark surface

How To Make Our No FODMAP Steamed Potatoes

Start off by giving your potatoes a good scrub. I like to use a soft brush. Then, you can peel, partially peel, or not peel at all.

As for size, some potatoes are so tiny that you can leave them whole – like ones that are about the size of a walnut in the shell. Otherwise, halve or quarter as you see fit, or even thickly slice.

We like using a steamer basket, which looks like this.

You simply place the steamer basket in a large pot, that has a cover, and add water so that it comes to a level beneath the steamer. Place the prepped potatoes on top of the steamer, cover the pot, bring the water to a boil and cook till tender. Very easy.

You can also use a large pot with a steamer insert, like this one:

The benefit of the pot above is that it has a larger, deeper insert that works for pasta, too. One always needs a large stockpot!

Let’s make No FODMAP Steamed Potatoes!

Check our our No FODMAP Sautéed Carrots, too.

horizontal image of steamed potatoes on white dish and dark surface; antique fork
5 from 1 vote

No FODMAP Steamed Potatoes

Hopefully by now you know that potatoes contain no FODMAPs and that they are a fabulous vegetable to integrate into your low FODMAP meals. This dish is meant to be plain and simple, and by default it is easy, too. You can steam or boil the potatoes; your choice. Boiling directions in Tips section.

Makes: 4 Servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Scrub potatoes clean. They can be left skin-on, partially peeled or completely peeled. Leave whole if bite-size, otherwise halve, quarter or thickly slice.
  2. Fill a large pot with about 1-inch (2.5 cm) of water and arrange a steamer basket inside the pot. Place the potatoes in the steamer basket, cover, and bring water to a boil. Cook until potatoes are tender about 10 to 15 minutes.

  3. Transfer potatoes to a large bowl and toss with a little oil of choice, if desired, and season with salt and pepper. Serve immediately.

Tips

  • If you do not have a steamer basket, you can simply add potatoes to pot, cover with cold water, cover the pot, and bring to a boil cooking till tender. Drain well and proceed as directed for seasoning.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Side Dish
Cuisine: American

Nutrition

Calories: 131kcal | Carbohydrates: 30g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 716mg | Fiber: 4g | Sugar: 1g | Vitamin C: 34mg | Calcium: 20mg | Iron: 1mg

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.