Looking for an easy and delicious snack? This low FODMAP baked potato will knock your socks off. This low FODMAP baked potato recipe comes with 2 FODMAP-friendly fillings: stuffed with low FODMAP chicken salad or creamy vegan mashed potatoes.
These stuffed potato skins are my favorite lunchtime pick me up. They’re also the perfect side dish or snack. Here’s a few things we’ll cover in low FODMAP potato recipe:
- Which Potatoes Are The Best For Baked Potatoes?
- 3 Ways To Make “Baked” Potatoes
- Low FODMAP Notes & FAQ
- How To Make Low FODMAP Baked Potato Skins
- Make Ahead Tip
- Low FODMAP Baked Potato Filling Ideas
First things first, does the type of potato you use matter? Let’s get into it.
Which Potatoes Are The Best For Baked Potatoes?
I love potatoes, they’re the best thing ever. Fried, steamed, mashed, baked, you name it. Baked potatoes are a classic and finding out they were on the green food list for IBS low FODMAP diet made me even happier.
Having a hard time choosing the best potato for baked potatoes? Does it even matter which potatoes you use? Yes, it does matter! Monash University states that starchy potatoes have NO FODMAPs!
Potatoes are categorized as either “waxy” or “starchy”. Using one or the other will yield different results.
The best potatoes for baked potatoes are starchy potatoes like russet potatoes, Idaho potatoes, Maris piper or King Edwards. The high starch and low moisture content gives you fluffy baked potatoes with crispy skins. Perfect for making low FODMAP baked potato skins.
Tip: Choose medium sized potatoes that are roughly the same size so they cook at the same time.
Waxy potatoes are best for potato salads, scalloped potatoes (potato gratin) or roasted potatoes. They hold their shape when boiled or roasted but will give you gummy mashed potatoes.
The next section might be a little controversial but keep an open mind when I tell you there are three ways to make baked potatoes.
3 Ways To Make “Baked” Potatoes
This is one of my favorite gluten free low FODMAP recipes because it’s such an easy meal to put together and I can make it ahead of time. You can make this low FODMAP baked potato in an oven, air fryer or you can make it in the microwave too.
Before you cook the potatoes:
- Scrub the potatoes and wash them thoroughly.
- Pat them dry.
- Prick the skins with a fork so they don’t burst.
- Cut them in half.
- Rub them lightly with olive oil.
1. Oven Baked Potato
Naturally, oven baking is the traditional way to make baked potatoes! Preheat the oven to 400F or 200C and place potatoes cut side down on a lined baking sheet. Bake them for 30 minutes and remove from the oven. Set them aside to cool.
Do you have an air fryer instead of an oven? Luckily, you can easily make this low FODMAP potato recipe in an air fryer too.
2. Air Fryer Potatoes
A more modern way to make this low FODMAP potato recipe is in the air fryer. Prepare the potatoes as per the instructions above and place them in the air fryer for 30 minutes at 400F or 200C.
The third and final way to make baked potatoes is perfect if you don’t have an air fryer or oven.
3. Microwave ‘Baked’ Potato
Hear me out, I know a microwaved potato doesn’t sound great and technically isn’t a baked potato but it does save a lot of time. And this method is so popular that many microwaves even have a potato button.
The texture might be a little different (closer to a steamed potato than baked potato) but it is great on a time crunch! Prepare the potatoes as mentioned above and place your potatoes on a plate. Put them in the microwave and press the potato button.
If your microwave does not have a baked potato option: Microwave the potatoes on high or full power for 5 minutes. Flip the potato and microwave for another 3-5 minutes. Poke it with a fork to test the doneness.
Be sure to let the potatoes cool completely before handling them, no matter which method you use! Let’s move on to FODMAP notes before we get to the low FODMAP baked potato filling.
Low FODMAP Notes & FAQ
Worried about FODMAPs in this low FODMAP baked potato skins recipe? I’ll answer some of the web’s frequently asked questions about potatoes and list the FODMAP levels of the ingredients used in this recipe.
Can I Eat Baked Potato On The FODMAP Diet?
Is potato low FODMAP? All potatoes are low FODMAP according to Monash University but starchy baking potatoes have NO FODMAP! Red-skinned, yellow-skinned and purple potatoes also have no FODMAPs.
Are Baked Potatoes Okay For IBS?
Yes! According to WebMD, baked potatoes are beneficial for people with IBS. Potatoes are high in fiber. A high fiber diet helps with diarrhea and constipation. So, baked potatoes and their fiber actually help regulate digestion.
Are Potato Skins Low FODMAP?
Potato skins are low FODMAP as long as they don’t contain high FODMAP ingredients and seasonings. I know you can buy ready made potato skins at the grocery store but those likely contain high FODMAP ingredients like garlic, onion, or lactose.
I haven’t found any store-bought low FODMAP potato skins but give these suppliers a shot if you’re in the states of Canada.
Next up, the FODMAP levels for this stuffed baked potato recipe:
- Is mayo low FODMAP? Yes, mayo is low FODMAP at 2 tablespoons or 40 grams. Check the ingredient list and make sure that your mayo doesn’t have high FODMAP ingredients.
- Are grapes low FODMAP? Yes, grapes are low FODMAP at 6 grapes or 28 grams. This amount is the same for red, green or purple grapes.
- Are chives low FODMAP? Yes, chives are low FODMAP with some sources claiming that it’s FODMAP free.
Now that we’ve covered all the details, let’s finally get baking, air frying or microwaving.
More about condiments like mustard, ketchup and mayo FODMAPs here!
How To Make Low FODMAP Baked Potato Skins
I’ve made these low FODMAP baked potato skins in the air fryer, microwave and oven with great results. But I used an oven this time because I was making a big batch of low FODMAP potatoes.
Start by preheating the oven to 400F or 200C. Wash the potatoes thoroughly while the oven preheats. Pat them dry with a towel and then poke them with a fork. Cut them in half and lightly coat them in garlic infused olive oil.
Bake the potatoes in the oven for 30 minutes. Take them out of the oven after 30 minutes and let them cool. Use a small spoon to scoop out the center. Season the insides with garlic infused olive oil and salt.
Add the potato skins back into a 425F or 230C oven for about 10 minutes to crisp up. Let them cool before filling them.
Creamy Mashed Potato Filling
Make a creamy mashed potato filling for your crispy potato skins. Use the scooped potatoes to make the filling. Mash the potatoes with 2 tablespoons of butter, salt and 5 tablespoons of our low FODMAP dressing.
Garnish with a sprinkling of parmesan cheese and chives or top with bacon bits! Or make our low FODMAP chicken salad for a lighter protein packed filling. It’s savory, healthy, a fun way to add grapes into your diet and super easy to make.
Sometimes I don’t have time to bake potatoes, scoop them out, bake them again and make the filling. But that doesn’t mean I have to live a life without these potato skins. Luckily, this recipe is perfect for making ahead!
Make Ahead Tip
Bake the potatoes ahead of time and prepare them later. They stay good for 2-3 days in the fridge after they’re baked. Take them out of the fridge, scoop the middle out and place them in the oven for 10 minutes to crisp up.
Then you can fill them with whatever you’d like whenever you’re in the mood for baked potato skins. Speaking of fillings, the next section is a whole bunch of low FODMAP baked potato filling ideas for any occasion.
Low FODMAP Baked Potato Filling Ideas
The sky’s the limit when it comes to fillings for these low FODMAP potato skins. These are the best low FODMAP snacks because they’re fun, easy to make and super versatile. You can fill them with anything you like!
- Make a low FODMAP potato salad with the scooped up filling. Toss the scooped up filling with our low FODMAP dressing and top with lactose free sour cream.
- Stuff it with low FODMAP chicken salad.
- Mashed Potatoes and Bacon: Stuff with mashed potatoes, bacon and cheese!
- Taco Tex-Mex Potato Skins: Stuff potatoes with seasoned ground meat, lettuce, tomatoes, pickled jalapenos for spice and guacamole.
- Have A DIY Potato Skins Bar: Make your potato skins and set up a whole bunch of ingredients so everyone can fill their own potatoes. Choose from meats like chicken, beef or bacon! Add greens like avocado, cucumber, salads, cooked veggies, sauces, low FODMAP cheeses and garnishes like chives, cilantro, parsley or dried herbs. The list is endless!
These are just some simple low FODMAP baked potato skin filling ideas. The only advice I have is to track FODMAP levels of the ingredients you use and be careful of stacking FODMAPs to avoid triggering IBS symptoms.
Looking for more delicious IBS friendly recipes?
Loaded Low FODMAP Baked Potato Skins
Try making these easy, fun and delicious loaded low FODMAP baked potato skins. Make it vegan with creamy mashed potato or fill it with low FODMAP chicken salad!
Preheat the oven to 400f or 200c.
Wash and pat the potatoes dry.
Cut them in half and rub 1 tablespoon of garlic infused olive oil all over them.
Bake cut side down (skin side up) for 30 minutes.
Set the potatoes aside to cool for at least 10 minutes before scooping out the center.
Turn the oven up to 450f or 230c.
Scoop the center of the potato out with a small spoon.
Brush the insides of the potato skins with the remaining garlic oil and season the insides with salt.
Return to potato skins to the oven for 10 more minutes.
Take the potato skins out of the oven and let them cool before filling them.