Today we're all about the humble spud and these baked low FODMAP hash browns certainly hit the spot, as part of a good old vegan, full English breakfast. Potato side dishes are a great way to add extra calories and protein to your low FODMAP meals without adding extra FODMAPs. Read on to find out how to eat your fill...
As you probably know, white potatoes are FODMAP free and can be eaten according to appetite. This means that as long as you're not adding too many other FODMAP-containing ingredients to them, you can eat your fill.
The main problem I have with potatoes is that they've always been my ultimate comfort food and I'm so greedy with them that I can easily overeat. This often leads to me experiencing non-FODMAP related bloating and heartburn, "Oh potato, my love, why do you hurt me so?"
Are you a potato fan? Let me know your favourite low FODMAP potato recipes in the comments below. I know that white potatoes often get a bad rap from the low carb lot. As one of the most filling and versatile FODMAP free foods, I feel like I couldn't live without them, but taters gonna tate!
Recipe FAQ's
Can I eat potatoes on a low FODMAP diet?
Yes. White potatoes are considered FODMAP free and can be eaten according to appetite. Monash doesn't specify which varieties of potatoes they tested so the general assumption is that all white/yellow/red/golden potatoes are safe.
Sweet potatoes contain mannitol and have a safe serving of 75g or ½ cup.
Which potatoes are best for hash browns?
To make crispy hash browns you need to choose starchy, floury varieties such as Russet, Maris Piper, King Edward or Desiree. These potatoes generally contain less water, making it easier to get a crisper finish.
Avoid using waxy, new potatoes such as Charlotte, Jersey Royals or anything described as baby or salad potatoes.
If you want to be able to eat these hash browns without worrying about portion sizes or what to pair them with then avoid using sweet potatoes.
Are these hash browns gluten-free?
Yes. This recipe is gluten-free as it uses cornflour/starch as the binder. Just make sure you check that the brand of asafoetida and nutritional yeast that you use is certified gluten-free or free of any wheat-based fillers.
Asafoetida, in particular, is regularly blended with wheat flour, both to dilute the taste to make it more palatable and to make the product cheaper. In the UK I use the widely available Schwartz brand, which is blended with rice flour.
Remember that the low FODMAP diet does not require you to be gluten-free. Unless you specifically need to avoid wheat and gluten then the amount of wheat blended into a typical portion of asafoetida will be tolerated by most people on the low FODMAP diet.
Can I make these hash browns oil-free?
You can omit the oil but it will result in loose hash brown shreds rather than patty style hash browns. If you find that the seasoning and cornflour don't stick well without the oil then you may need to very lightly mist the potatoes with water or more balsamic vinegar. Thoroughly massage the seasonings and cornflour into the potato shreds before packing it into the muffin tin. Adding this extra liquid and omitting the oil may stop the potatoes from browning and crisping in the same way.
To keep the excess oil to a minimum I baked these in the oven until crisp rather than frying them. You need to keep an eye on them towards the end of the cooking time as the straggly strands around the edges can catch and burn pretty quickly.
Can I fry these instead of baking them?
Yes. Frying them in a non-stick pan or griddle is quicker and gives a slightly softer, more evenly browned finish. I highly recommend using a decent non-stick pan and a generous glug of oil to stop them from catching around the edges. You'll need to flip the hash browns several times and cook until lightly golden for approx 12 minutes.
Can I freeze these?
Yes. These hash browns can be made in bulk. If planning to freeze them then cook the hash browns lightly as described, without letting the edges catch and turn crispy. Once lightly cooked allow the hash browns to cool on a wire rack. Once cooled, place pieces of greaseproof between each and stack neatly in a close-fitting, freezer-safe container. Freeze for up to 6 months.
Don't be tempted to freeze the hash browns before cooking them. Due to their high water content, raw potato doesn't freeze well without a serious reduction in quality and texture.
To reheat you need to first defrost the hash browns. This is best done on a wire rack, set over a container to catch and drain the excess liquid. Reheat on a lightly oiled baking tray or in a muffin tray. Place the tray in the centre of the oven at 200C/400F/Gas 6 for 12-15 minutes until heated through and crisp on the edges.
How should I serve these to keep things low FODMAP?
I love these crispy hash browns served as part of a low FODMAP breakfast with tofu scramble, faked beans and homemade ketchup. The beauty of potato side dishes is that as long as you keep the rest of the ingredients low FODMAP, you can serve them on the side of pretty much everything.
Cooks Notes
To use less water when rinsing, or to get ahead on your prep, you can grate the potatoes several hours before use and leave them submerged in a large bowl of cold water. Once you're ready to use the potato drain it over a fine-mesh sieve and give it a rinse under cold running water. Then squeeze out as much of the water as possible and proceed with the recipe as written.
You could also experiment with a mixture of grated root vegetables added to the potato, such as FODMAP free parsnip and carrot. Depending on what you plan on serving them with you could also add celeriac, but make sure you take into account the mannitol content.
Non-FODMAP or personalised phase notes
If you don't need to worry about FODMAPs then replace the green onion with ½ a thinly sliced white onion and omit the asafoetida.
FODMAP Notes
This recipe is relatively low in FODMAPs given its generous serving size. This makes it a perfect dish for boosting calories and eating as an accompaniment to any main meal.
FODMAP Servings
As written this recipe creates 8 crispy baked hash browns. In theory, the entire recipe is FODMAP safe but in the interests of avoiding triggering IBS due to large portion sizes I recommend sticking to ½ the recipe per serving. A serving size of 4 hash browns contains approx:
- 0 Fructan serving
- 0 GOS
- 0 Mannitol
- 0 Sorbitol
- ¼ Fructose serving - 1 tablespoon balsamic vinegar
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
*Always refer to the Monash app for current low FODMAP servings and FODMAP categorisations
FODMAP Ingredient Notes
White potatoes
FODMAP free, eat according to appetite. I prefer to leave the skin on whenever possible to boost fibre and nutrients.
Spring onion greens
The dark green tips are FODMAP free, eat freely according to appetite. The white bulbs are high in fructans with no safe serving listed. To minimise waste you can regrow the green tips several times by placing the bulbs on a windowsill in a jar of water. For best results rinse the bulbs and change the water daily.
Garlic oil
Infused garlic oil, (free from visible garlic pieces) is FODMAP safe. Pure oils are free from carbohydrates which makes them naturally FODMAP free. Some people with IBS may have non-FODMAP reactions to oil. If you prefer you may omit the oil and water saute your ingredients instead. Bear in mind that omitting garlic oil from a recipe will affect the finished flavour. You may wish to add ginger, asafoetida, spring onion greens, leek green tips, or chives to compensate for the lack of garlic flavour.
Balsamic vinegar
FODMAP safe serving of 1 Tbsp. At a serving size of 2 Tbsps, it becomes moderate for excess fructose.
Asafoetida
Some varieties may contain wheat flour. If this is an issue for you then source the pure version or wheat-free brands. I use the Schwartz brand which is blended with rice flour. If using pure asafoetida or undiluted Indian hing reduce the recipe amount by at least half until you get used to the intensity of your purchased brand.
Beyond Elimination Phase
This is a great recipe to use in your fructans in onion challenge. Simply switch the green onion for a challenge portion of regular onion and continue with the recipe as written.
I know the challenge portions of onion on days 2 and 3 can seem a bit excessive. When used in a recipe like this it's much less noticeable. Just be aware that to complete the reintroduction properly you need to eat the full challenge portion of onion in one sitting.
As an example, make this recipe with one full onion on day 3 but eat only half the batch of hash browns in one sitting to roughly equal the challenge portion of ½ an onion.
Shopping Tips
- Steenbergs asafoetida (60g): Buying asafoetida online can be a tricky business. This one is moderately priced, lists its ingredients and is a blend of asafoetida and fenugreek. Many online do not specify the ingredients, may be blended with wheat flour or otherwise contaminated or unsuitable for those avoiding wheat and gluten. I usually buy the Schwartz brand from the supermarket, It's widely available, affordable and blended with rice flour which makes it a good choice for the low FODMAP diet. Check out this video I created all about buying and cooking with asafoetida.
- FODY garlic-infused extra virgin olive oil (250ml): If you're worried about using garlic oil then this brand is officially low FODMAP certified by Monash. Unfortunately, as with any niche branded product, you'll pay a premium for the peace of mind that comes with certification. When purchasing regular garlic oil look for the words "infused" and make sure the oil is clear and free from any visible garlic cloves, pieces or sediment.
- Engevita nutritional yeast with B12 (125 g) If you use this regularly it works out much better value to buy it in multipacks online rather than individually.
* We use affiliate links here to help support our work. Purchasing through these links does not affect your consumer rights or the price you pay but may result in The Irritable Vegan receiving a small commission payment. We thank you for supporting us in this way whilst you shop.
Free From
- Celery free
- Gluten free (check asafoetida)
- Mustard free
- Peanut free
- Sesame free
- Soy free
- Tree nut free
- Wheat free (check asafoetida)
- Fructan free
- GOS free
- Lactose free
- Mannitol free
- Sorbitol free
Please always double-check your ingredients to ensure your products, brands and version is "free-from" where required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of "free-from". Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for the majority of people on the low FODMAP diet.
Recipe
Baked Low FODMAP Hash Browns
AFFILIATE DISCLAIMER
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Equipment
- Box grater
- Sieve
- Clean, dry tea towel
- 8 hole muffin tray
- Food processor (optional)
Cook mode
Ingredients
- 500 g white potatoes - I left the skin on for extra bite and fibre but you can peel them if preferred
- 30 g spring onion greens
- 1 tablespoon cornflour/cornstarch
- 1 tablespoon nutritional yeast
- 1 tablespoon garlic oil
- 1 teaspoon balsamic vinegar
- ½ teaspoon dried dill
- ½ teaspoon asafoetida - Ensure gluten-free if required
- pinch salt
- pinch freshly cracked black pepper
Instructions
- To get a crispy baked hash brown, you need to grate your potatoes with a box grater or in a food processor. Place the grated potato into a fine-mesh sieve and rinse thoroughly under cold running water. As you rinse, continually move the potato around in the sieve to expose as much surface area as possible and rinse until the water runs clear.
- Using your hands, squeeze as much of the water as possible out of the potatoes before tipping them into the centre of a clean tea towel. Gather up the edges of the towel to secure the potato in the centre, then tightly twist the ends of the towel together to squeeze out any remaining water. You'll be surprised by how much water comes out, so it's best to do this over the sink or a large bowl. You should be left with fairly dry potato shreds that separate easily as you run your fingers through them and don't clump together.
- Place the 500 g white potatoes into a large mixing bowl and add the remaining ingredients. Mix and squeeze the seasonings thoroughly into the potato. I prefer to do this by hand.
- Spoon 2-3 tablespoons of the mixture into each hole of the muffin tray and press down lightly. You should end up with 8 hash browns in total.
- Bake the hash browns in the centre of the oven at 200℃/400℉/Gas 6 for 15 minutes. After 15 minutes, increase the temperature to 220℃/425℉/Gas 7 for a further 5-10 minutes until crisp. Keep an eye on them for the last 5 minutes as the edges can burn quickly.
- Alternatively, flatten the whole mixture out in a large non-stick frying pan and fry for approx 8 minutes per side. To serve, transfer to a large plate and cut into slices.
Recipe Video
Notes
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
Recipe Video
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