Crispy Roasted Potatoes

Low FODMAP roasted potatoes with garlic-infused olive oil, smoked paprika, fresh rosemary, and Parmesan.

Prep 10 min

Cook 40 min

Serves 4

Gluten-freeDairy-free optionVegan option

Ingredients

• 2 lb (900 g) Yukon Gold or baby potatoes, scrubbed
• 3 tablespoons garlic-infused olive oil
• 1 teaspoon fine salt, plus more to finish
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon smoked paprika (optional)
• 1 tablespoon fresh rosemary, finely chopped (or 1 teaspoon dried)
• 2 tablespoons finely grated Parmesan (optional, about 1 1/2 teaspoons per serve)
• 1 tablespoon chopped scallion greens or chives, to finish

Instructions

Prep

1. Heat the oven to 425°F (220°C). Line a rimmed sheet pan with parchment.
2. Cut the potatoes into evenly sized 1 1/2-inch chunks. For baby potatoes, halve the small ones and quarter the larger ones. Uneven pieces cook at different rates and you end up with some burnt and some underdone.
3. Bring a large pot of salted water to a boil. Add the potatoes and cook for 8 minutes, until a paring knife slides into the edge with a little resistance. Drain well and let them steam dry in the colander for 2 to 3 minutes.

Roast

1. Return the drained potatoes to the empty pot. Add the garlic-infused oil, salt, pepper, paprika, and rosemary. Put the lid on and shake the pot a few times to rough up the edges. The starchy, broken-up surface is what turns into the crispy crust.
2. Tip the potatoes onto the sheet pan and spread them in a single layer with a cut side down. Leave space between pieces. Crowding steams them instead of roasting.
3. Roast for 30 to 40 minutes, flipping once at the 20-minute mark, until the cut sides are deep golden brown, crisp outside, and tender when pierced.
4. If using Parmesan, sprinkle it over the potatoes in the last 5 minutes of roasting.

Finish

1. Transfer to a serving dish. Scatter the scallion greens over the top, add a pinch of flaky salt, and a final grind of black pepper.

Tips & Substitutions

• Most potato varieties work. Russets crisp readily, Yukon Golds hold their shape well, red potatoes stay creamy in the center, and baby potatoes need only a halving. Monash lists potatoes as low-FODMAP, with no strict serve-size cap listed.
• Don't skip the boil-then-roast step. Skipping the parboil gives you potatoes that are either crisp outside and raw inside or soft throughout. The starchy, rough surface from shaking the pot is what makes the crust.
• Don't use onion powder. Onion powder and garlic powder are concentrated fructans and become high-FODMAP in very small amounts. The garlic-infused oil plus scallion greens gives you that flavor without using onion or garlic powder.
• Swap the herbs to match the meal. Thyme, oregano, and sage all work in the same amount as rosemary. Add woody herbs before roasting and tender herbs (parsley, chives, dill) after.
• Skip the Parmesan for dairy-free. The recipe is vegan without it. If you include it, Monash lists Parmesan as low-FODMAP up to 40 g per serve, well above the 2 tablespoons split across 4 portions here.
• Use duck fat or ghee for a richer taste. Both are low FODMAP and swap tablespoon for tablespoon, but neither is vegan and ghee is dairy.

Why This Works

Potatoes are low FODMAP at the tested serves. Monash tests Yukon Gold, russet, red, and baby potatoes as low FODMAP at every serving size measured, so they make an easy swap for pasta or rice.

Garlic-infused oil gives a garlic flavor. Garlic's fructans don't dissolve in oil, so strained oil carries the flavor without them. Full method in the garlic-infused olive oil recipe.

Parboil, then roast. Parboiling and shaking the pot roughs up the surface, and those starchy edges crisp on a hot oiled pan, the same trick behind British roast potatoes.

Scallion greens replace the onion. The green tops are low FODMAP at this amount while the white bulbs are high, so the chopped greens provide onion flavor. Chives work the same way.

Storage

Refrigerate in a sealed container for up to 4 days at 40°F (4°C) or below. Reheat in a 425°F oven or an air fryer for 5 to 8 minutes to recover the crispy edges; the microwave softens them but works if you're in a hurry. Cooked potatoes don't freeze well (the texture turns grainy), so eat them fresh or from the fridge.