Low FODMAP Smashed Potatoes

Low FODMAP Smashed Potatoes

You’ve had mashed potatoes, but have you ever tried Smashed Potatoes? These Smashed Potatoes are first boiled, then smashed onto a hot cookie sheet, and finally baked with a smattering of salt, pepper, garlic-infused oil, and Parmesan cheese. They are crispy-on-the-outside, fluffy-on-the-inside comfort food, and they’re low FODMAP to boot! But be aware: you need a full hour to get them made.

No garlic? No problem

Is it just me, or are potatoes in particular hard to do low FODMAP? To me, garlic and potatoes go together like peanut butter and jelly. Potatoes are such a blank canvas, and without the right spice blend they can end up bland. That’s why I’m grateful for this garlic infused olive oil by Colavita, which is certified low FODMAP by Monash University. They give you a mild garlic flavor without all the FODMAPs.

If you’re not eating a low FODMAP diet and don’t happen to have garlic-infused olive oil handy, feel free to use powdered garlic and plain olive oil.

For vegan or dairy-free

If you’re avoiding dairy or on a vegan diet, just skip the parmesan cheese. You may want to give the potatoes an extra little shake of salt to make up for the missing parm.

Smashed Potatoes make a great side for my BBQ Chicken Drumsticks. We had them together the other night along with some steamed green beans.

A simple dinner: BBQ Chicken Legs, Smashed Potatoes, and green beans

Give these Smashed Potatoes a try, and let me know what you thought in the comments!

Smashed Potatoes

Low FODMAP Smashed Potatoes

Crispy, fluffy smashed potatoes are a comforting, low FODMAP side.
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Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 6


  • 1.4 lb small potatoes 24 oz
  • 2-3 tbsp garlic-infused olive oil
  • ¼ cup freshly grated Parmesan cheese optional
  • sea salt to taste
  • freshly cracked black pepper to taste


  • Boil the potatoes for 20-25 min. Meanwhile preheat the oven to 450* with a large cookie sheet in it.
  • Drain the potatoes for 5 minutes. Meaning, allow them to sit in a colander draining for the full 5 minutes.
    Small red potatoes, boiled and drained
  • Remove the (hot!) cookie sheet from the oven and place on a level, heat-proof surface. Drizzle garlic olive oil on the cookie sheet and spread evenly to coat.Smash the potatoes into the cookie sheet with a sturdy fork. Let the smashed potatoes sit outside of the oven for 5 minutes.
  • Drizzle the potatoes with the garlic olive oil. Salt and pepper to taste. Sprinkle with the Parmesan cheese, if using.
    Smashed Potatoes
  • Bake for 30-45 minutes in the middle rack of the oven. DO NOT FLIP. Potatoes are done when they have some crispy, golden brown edges.


For vegan and dairy free, omit the parmesan cheese.


Calories: 133kcal | Carbohydrates: 17g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 4mg | Sodium: 99mg | Potassium: 489mg | Fiber: 2g | Sugar: 1g | Vitamin A: 43IU | Vitamin C: 9mg | Calcium: 47mg | Iron: 1mg
Tried this recipe?Mention @EatFreshMama or tag #eatfreshmama!

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