These low FODMAP potato wedges are super simple to make and are much more nutritious than what you might buy at a restaurant. The potatoes are first washed and scrubbed well so they don’t need to peeled. Potato peels are full of fibre so skip peeling as often as you can! The wedges are coated lightly in extra virgin olive oil and roasted rather than fried. This recipe is much more heart healthy than deep fried french fries, but definitely tasty enough to be enjoyed by the whole family!
You can add any spices or herbs you wish, or just stick with classic salt and pepper. I most often sprinkle on thyme as I think it goes really well with potatoes. I also enjoy sprinkling on chilli powder. With chilli powder, you need to make sure it doesn’t have any added onion or garlic powder. Ancho chili powder is typically onion and garlic free and adds flavour without too much spice. If you are looking for a spicier chilli powder, look for chipotle chilli powder!
I’m Canadian and I absolutely love covering my potato wedges and fries in white vinegar post roasting. It reminds me of salt n vinegar flavoured chips, but a much healthier version! Luckily white vinegar is low FODMAP and can be used to boost flavour if wanted.
You can keep any leftover potato wedges in the fridge for up to 5 days. This is another recipe that is easy to double or triple to make enough for multiple meals. Batch cooking can save you tons of time each week!
I recently realized I should have more easy dinner recipes on my blog. Over the next week I will be posting two more recipes. One will be an easy dip recipe, and the other will be a chicken recipe to go with the dip and potato wedges, so stay tuned! Sign up for my email newsletter to receive my weekly email update on my new blog posts and recipes. You can sign up by entering your email in the newsletter box in the sidebar!
Potato Wedges
Ingredients
- 2 lbs yellow potato approx. 4 medium potatoes
- 1 tbsp extra virgin olive oil plus extra for greasing pan
- 1/4 tsp salt
- 1/8 tsp black pepper or more
Instructions
- Preheat oven to 400F. Optional to line baking pan with tin foil (makes clean up easier). Lightly grease tin foil or baking pan using oil or an oil spray.
- Wash potatoes in water and gently scrub off any dirt. The potatoes do not need to be peeled if washed well and this will increase the fibre! Dry off potatoes.
- Use a sharp chef’s knife to cut potatoes into wedges (1/8s) by halving three times (i.e., cut potato in half, cut each potato halve in half, and then cut each potato quarter in half to make eighths).
- Toss the potato wedges in a large bowl with the oil, salt and pepper until evenly coated. Spread wedges on pan in a single layer.
- Roast in oven for 15 minutes. Flip potato wedges over using a spatula and roast for another 10-15 minutes until both sides of wedges are browned.
- Keep leftover potato wedges in a container in the fridge for up to 5 days.
Notes
- Option to sprinkle on dried herbs or spices, I like thyme!
- You can use white potatoes if you don’t have any yellow potatoes
- According to Monash, potatoes do not contain any FODMAPs so there is no serving size limit per meal/snack.
What types of recipes are you hoping to see in the future? I always want to know what recipes you’re looking for, since I am writing this blog for you! Do you want to see more dinner recipes? Healthy snacks? Delicious treats? More easy recipes like these low FODMAP potato wedges? All of the above? Let me know by leaving a comment down below or commenting on my Facebook page!
Hi Lauren, The wedges look delicious! And so easy to do! But I’ve heard that left-over starches develop resistant starch which is hard to digest. Hence, batch cooking may not work for everyone on a low FODMAP diet. Would appreciate it if you could speak to this issue. Thanks!
Hi Devna! Thanks for your comment 🙂 Resistant starch is quite different from FODMAPs. It can be very beneficial for digestive health and less likely to trigger digestive symptoms. I actually often encourage my clients on the low FODMAP diet to eat resistant starches to help them get more gut healthy prebiotics in their diet. Here is a quote from Monash University on resistant starches: “Resistant starch is slowly fermented in the large intestine. It differs from FODMAPs due to this slow fermentation rate. FODMAPs are rapidly fermented and result in rapid increases in intestinal gas which, in IBS, can induce symptoms of pain, bloating and discomfort. Resistant starch is slowly fermented over time. The gradual release of gas does not result in the same degree of gaseous distension and discomfort as with FODMAPs.” http://fodmapmonash.blogspot.ca/2016/11/dietary-fibre-series-resistant-starch.html
Hope that is helpful!
Thanks, Lauren. These are really good with some dukkah spice mix on them. Monash recently posted a recipe for a low FODMAP one.
Thanks for the tip!!
When you say batch cook. Do you fully cook the wedges then keep in the fridge for 5 days once cooled, then simply heat through when needed?