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closeup of low FODMAP Mashed sweet potatoes with candied spiced pecans

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.

Course: Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Makes: 8 servings
Calories: 228 kcal
Author: Dédé Wilson


  • 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


  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


  • 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.
Nutrition Facts
Low FODMAP Mashed Sweet Potatoes with Candied Spiced Pecans
Amount Per Serving
Calories 228 Calories from Fat 72
% Daily Value*
Fat 8g12%
Sodium 9mg0%
Carbohydrates 37g12%
Fiber 4g16%
Sugar 6g7%
Protein 5g10%
* Percent Daily Values are based on a 2000 calorie diet.