Low-FODMAP & Gluten-free Crispy Baked Garlic and Rosemary French Fries

French fries.  A staple of the American diet, and certainly a commonly requested dish at my household.

I have been making oven-baked fries for so long, I can’t even tell you.  Yet, for some reason I have not posted any recipes on the blog. 

I figured it was time to share a recipe for low-FODMAP Crispy Baked Garlic and Rosemary French Fries, that we all love at my household. The garlic flavor comes from the amazing power of infused oils, so you can tolerate this on the FODMAP elimination phase (see tip below).

I make these French fries using the oven but will also utilize an air fryer with great results.  If you have one of those, feel free to modify.  Such an awesome way to reduce excess fat and calories from this side dish.

And while fries get a bad rep, potatoes are actually very healthy and hearty.  One medium potato provides 5 g of protein, 5 g of fiber, more potassium than a banana, and only 160 calories. Plus, potatoes are naturally low in FODMAPs as well as gluten-free.

Dr. Rachel’s FODMAP facts: I use garlic infused oil in this recipe, but not actual garlic.  Infused oils are tolerated on the low-FODMAP diet since the garlic is not ‘soluble’ (absorbed) in the oil base.  Read more low-FODMAP Diet Tips in my Top 11 Tips and Tricks for the low-FODMAP diet that no one ever tells you!

Dr. Rachel’s Chef Notes: Spreading the potatoes out well on the baking sheet ensures they cook evenly and crisp faster.  For a different take, try a mushroom-infused oil or truffle oil instead.

These fries are delish with my low-FODMAP Ketchup, low-FODMAP Special Sauce, and low-FODMAP Chick-Fil-A Sauces!

You may also love my:

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

Be healthy and happy,

Rachel Pauls, MD

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Low-FODMAP & Gluten-free Crispy Baked Garlic and Rosemary French Fries

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A low-FODMAP recipe for Rosemary and Garlic Baked French Fries. Crisp, tasty, and packed with flavor. Gluten-free, vegan and IBS-friendly.

  • Author: Dr. Rachel Pauls
  • Prep Time: 15M+45M
  • Cook Time: 25M
  • Total Time: 1H25M
  • Yield: 4 servings 1x
  • Category: Side Dish
  • Method: Baking
  • Cuisine: American
  • Diet: Gluten Free

Ingredients

Scale
  • 1 & 1/2 pounds (680 g) Russet or Yukon Gold potatoes, scrubbed
  • 2 tablespoons (30 ml) olive oil or avocado oil
  • 2 tablespoons (30 ml) garlic-infused oil
  • 1 medium bunch fresh rosemary, stems removed
  • 1 teaspoon flaked salt, plus to taste
  • 1/4 cup grated Parmesan (optional, for non-vegans)

Instructions

  • Chop the potatoes into thin strips, or use a food processor to do so
    • My food processor makes easy ‘shoestring-style’ fries with the French fry disc
  • Transfer strips to a large bowl of cold water and let sit for 15-30 minutes
    • I put mine in the fridge with ice cubes
  • Drain potatoes and transfer to paper towels to dry
  • If you have time, allow the potatoes to air dry for about 45 minutes
  • While potatoes are drying, grind your rosemary and salt together in a grinder or using a mortar and pestle
  • Mix your 2 oils together in a bottle or glass
  • Preheat your oven to 450F. Line two baking sheets with parchment paper.  If you don’t use parchment paper, then I suggest coating the sheets well with baking spray
  • Spread the chopped potatoes on the prepared baking sheets, then drizzle with 1 tablespoon (1/4) of the oil mixture and sprinkle with the half the salt and rosemary mixture. Toss everything together on the sheets to combine
  • Space the potatoes apart in a single layer
  • Bake for 15 minutes, then remove from the oven and flip all the fries using tongs or a spatula and rotate the baking sheets
  • Before replacing in oven, drizzle with 2 tablespoons (1/2) of the oil and sprinkle with the salt mixture and optional Parmesan
  • Bake for another 15 minutes, or until crisped to your preference, remove from the oven, and drizzle with the remaining oil and season to your taste
    • For extra crispy fries, place under broiler for last 2 minutes

Notes

  • 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)
  • This is about 3 or 4 medium potatoes
  • Infused oils have the flavor but not FODMAPs. See my Top 11 tips for reasons why!
  • For a more potent garlic flavor, use all infused oil and omit the olive oil
  • Can also use 2 teaspoons dried rosemary (but the flavor won’t be the exact same)

 

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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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