Potatoes. Baked, fried, scalloped, mashed, smashed, and cold. One of the best parts of any meal.
But what is a melting potato?? This may your favorite kind yet.
Melting potatoes are the result of dry-baking potatoes so they get a nice crust, then roasting in a rich broth that is absorbed in the fluffy insides.
You get that soft, buttery interior with the rich, caramelized exterior. The best of all worlds!
Potatoes often get negative publicity, but in fact, they are quite nutritious and hearty. One medium potato provides 5 grams of protein, 5 grams of fiber, more potassium than a banana, and only 160 calories. Plus, potatoes are naturally low in FODMAPs as well as gluten-free. I am a fan.
FODMAP tip: 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 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 instead. Or both mushroom and garlic!
- Make sure to use a metal pan for baking, as glass could break in the high temperature oven
- Try these over your Thanksgiving or Christmas holidays, they are a side dish everyone enjoys 🙂
You may also love my:
- Low-FODMAP Sheet Pan Lemon Rosemary Roasted Potatoes
- Low-FODMAP Cheesy Scalloped Potatoes
- Low-FODMAP Crispy Rosemary Garlic Baked Fries
- Low-FODMAP All-American Potato Salad
- Low-FODMAP Salt and Vinegar Smashed Potatoes
- Low-FODMAP Creamy Thyme Mashed Potatoes
Or check out over 550 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free ‘Melting’ Potatoes
A low-FODMAP recipe for Melting Potatoes. Crisp, tasty, and so tender. Gluten-free, vegan and IBS-friendly.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 4 servings 1x
- Category: Side dish
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 2 pounds Yukon Gold potatoes, peeled and cut into 1-inch slices*
- 2 tablespoons avocado oil*
- 2 tablespoons garlic infused olive oil*
- 2 teaspoons chopped fresh thyme*
- 2 teaspoons chopped fresh rosemary
- 3/4 teaspoon salt
- 1/2 teaspoon ground pepper
- 1 cup low-FODMAP vegetable broth or chicken broth*
- 1 medium lemon, zested and juiced*
Instructions
- Position rack in upper third of oven and preheat to 500°F
- Set up a 9 x 13 inch baking pan, you want to use metal or oven safe stoneware, not glass as it could crack
- In a large bowl, toss your sliced potatoes with the avocado oil, garlic-infused oil, herbs, salt, and pepper
- Place in oven for 15 minutes until browned, then flip and continue browning another 15 minutes
- Remove pan, add the vegetable or chicken broth and fresh lemon juice/zest
- Replace in oven until potatoes are tender and have absorbed most of the liquid, about 15 more minutes
- Serve hot
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)
- You will use about 4-5 medium sized potatoes. Other types of potato, like Russets, may also work, but I like Yukon Gold (yellow potatoes) the best
- If you want to leave the peels on, that is an option too
- I recommend using avocado oil due to its high smoke point in this recipe, plus it is vegan!
- Infused oils are a great way to add flavor without the FODMAPs! See my low-FODMAP Top 11 Tips and Tricks for the reasons why
- Fresh herbs really make this meal, I don’t suggest subbing with dried herbs
- Select a low-FODMAP chicken or vegetable broth, you can make your own with my recipes 🙂
- 1 medium lemon yields about 1/4 cup juice
