Low-FODMAP Five-Ingredient Caramelized Sweet Potatoes; Gluten-free, Vegan

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One of my favorite holidays side dishes is sweet potatoes.  I absolutely adore their texture and flavor, particularly when they are baked with butter and brown sugar.

Even more appetizing, these root vegetables are high in fiber, antioxidants, and beta carotene (which supports good vision and your immune system). A treat that is good for you!

For all my low-FODMAP Thanksgiving and Christmas recipes, check out the blog links.

Rachel’s Notes:

  • Spreading the potatoes out well on the baking sheet ensures they cook evenly and caramelize faster.  For a different version, add some parsnips or carrots to the mixture
  • Sweet potatoes are often referred to as ‘yams’ in the American South.  However, yams are actually a very different tuber.  Yams are white-fleshed, and are slightly lower in FODMAP levels per serving than sweet potatoes

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Or check out over 500 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves: 8-10

Prep time: 15 min

Cook time: 55 min

Total time: 1H 10 min

Bake: 400F

Ingredients

  • 5 medium sweet potatoes (about 3 lbs)
    • This will be 1 lb after prepping (1000g)
    • 75g is one low-FODMAP serving for sweet potato per Monash, but the maximum allocation is 250g per serving according to FODMAP Friendly
  • 6 tablespoons unsalted butter, melted
      • For vegan version, use vegan alternative with low-FODMAP ingredients (such as Earth Balance)
  • 1/4 cup light brown sugar, packed
  • 1 & 1/2 teaspoons Kosher salt
    • Don’t skip the salt! It makes the flavor really sing 🙂
  • 1/2 teaspoon freshly ground black pepper

Directions

  • Preheat the oven to 400 degrees F. Prepare a large, rimmed baking sheet with parchment paper or spray with baking spray
  • Peel potatoes and chop into 1-inch cubes
  • In a medium bowl stir together the melted butter, brown sugar, salt, and pepper
  • Add chopped potatoes and toss all the ingredients together, then spread potatoes in a single layer on the baking sheet
  • Roast for about 30 minutes, then flip potatoes and rotate the baking sheet
  • Return to oven until the potatoes are tender and the glaze begins to caramelize, another 20-30 minutes
  • Serve hot

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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