Low FODMAP Loaded Potato Skins
Recipe

Low FODMAP Loaded Potato Skins

Published on Friday, September 22, 2023
by
Jessie Hulsey

Low-FODMAP
Acid Reflux
GERD
IBS
Jump to Recipe

Crafting Flavorful and FODMAP-Friendly Potato Skins: Creative Options and Pairings

Potato skins are not only a popular appetizer but also a good source of essential nutrients. These crispy delights are often enjoyed for their texture and versatility. Potato skins are essentially the outer layer of the potato that is left intact when cooking. They are rich in dietary fiber, which supports digestive health, and contain valuable nutrients such as potassium, vitamin C, and B vitamins. 

While their deliciousness is unquestionable, it's important to ensure that the preparation aligns with dietary requirements, such as the Low FODMAP diet for those with sensitivities.

Low FODMAP Potatoes

The good news is that all potato varieties are naturally low in FODMAPs, making them a versatile and safe option for individuals following a Low FODMAP diet. Potatoes contain minimal levels of fermentable carbohydrates, which means they are generally well-tolerated by those with sensitive digestive systems. Whether you prefer Russet, red, Yukon gold, or any other type of potato, you can enjoy them without worrying about FODMAP content.

However, portion control is still important, as consuming large amounts of any food can potentially trigger discomfort. Cooking methods, such as baking or roasting, can further enhance the suitability of potatoes for a Low FODMAP diet.

FODMAP-Friendly Fillings

Crafting delicious potato skins within the guidelines of a Low FODMAP diet involves selecting fillings that combine both taste and digestive comfort. Here's a lineup of FODMAP-friendly options to spice up your potato skins:

  • Seasoned Cooked Meat: Elevate your skins with the savory goodness of seasoned turkey, beef, or chicken. For the classic potato skin combinations, try sprinkling bacon bits. When selecting Low FODMAP bacon, it's essential to check the ingredient label for any additives or high FODMAP ingredients, such as garlic or onion powder, as these can trigger digestive issues. Additionally, opt for bacon labeled as "uncured" or "natural" to reduce the risk of added FODMAP-rich preservatives. Applegate Naturals Thick Cut Bacon is an excellent Low FODMAP bacon option!
  • Cheese: To add a touch of creaminess, opt for cheeses such as cheddar or mozzarella.
  • Fresh Herbs: Sprinkle on the freshness with finely chopped chives, parsley, or basil.
  • Sauces:  Drizzle Low FODMAP tomato-based sauces or garlic-infused oil.

Have fun mixing and matching these fillings, crafting yummy combinations while aligning with the principles of the Low FODMAP diet.

Serving and Pairing

Serving your Low FODMAP potato skins with compatible accompaniments can enhance the overall. Try pairing them with:

  • Dipping Sauces: A simple Low FODMAP tomato salsa, BBQ sauce, or ketchup can add extra zest.
  • Side Salads: A light spinach or arugula salad with a lemon vinaigrette can balance the richness of the potato skins.
  • Crunchy Crudités: Present your potato skins with a colorful assortment of crisp vegetable sticks, such as carrots, cucumbers, and celery.
  • Buffalo Turkey Meatballs: Spice things up by serving your potato skins with zesty buffalo turkey meatballs. These flavorful bites bring a hint of heat and a protein-packed twist to your meal.

Remember, the goal is to enjoy a well-rounded meal that satisfies your cravings while keeping FODMAPs in check.

Potato Skins Variations

Don't let dietary restrictions limit your creativity! Here are some variations to consider:

  • Smoky BBQ Bliss: Infuse your potato skins with the allure of barbecue. Load them up with shredded smoked chicken, a sprinkle of green onions, and a brush of Low FODMAP barbecue sauce.
  • Mediterranean: Fill your skins with tangy Kalamata olives, diced cucumbers, and a sprinkle of crumbled feta cheese. Top with a drizzle of lemon-infused olive oil for a Mediterranean-inspired delight.
  • Asian Fusion: Embrace Asian flavors by stuffing your skins with marinated tofu cubes, julienned carrots, and sliced scallions. Finish with a touch of sesame seeds and a drizzle of gluten-free soy sauce.

Feel free to mix, match, and adapt these variations to craft your own signature Low FODMAP potato skins!

[[ recipeID=recipe-8llxtl44o, title=Low FODMAP Loaded Potato Skins ]]

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Jessie Hulsey

RD, LD

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Low FODMAP Loaded Potato Skins

Perfectly crispy and rich in texture, these potato skins are designed to cater to individuals following a Low FODMAP diet without compromising on taste. From the golden-brown skins to the loaded fillings, this appetizer is perfect for your next game-day party!

Servings: 8

Keywords:

  • Prep Time: 15 mins
  • Cook Time: 1 hours 0 mins
  • Total Time: 1 hours 15 mins

Ingredients

Instructions

Ingredients

  • 4 medium Russet potatoes
  • 1 tablespoon Olive oil (for brushing)
  • Salt and pepper (to taste)
  • 1/2 cup shredded cheddar cheese
  • ¼ cup bacon bits
  • 2 tablespoons chopped green onions (green parts only)

Instructions

  1. Preheat the oven to 400°F.
  2. Scrub the potatoes clean and pat them dry. Using a fork, poke a few holes in each potato to allow steam to escape during baking.
  3. Place the potatoes directly on the oven rack and bake for about 45-50 minutes, or until the potatoes are tender when pierced with a fork.
  4. Once the potatoes are cooked, remove them from the oven and let them cool slightly. Reduce the oven temperature to 375°F.
  5. Cut the potatoes in half lengthwise and scoop out the insides, leaving a thin layer of potato on the skins. Reserve the scooped-out potato for another use.
  6. Brush the potato skins with olive oil and sprinkle with salt and pepper. Place the skins on a baking sheet and bake for an additional 10-15 minutes or until they are crispy and golden.
  7. Once the potato skins are done baking, remove them from the oven and fill each skin with the cheese and bacon bits.
  8. Return the skins to the oven and bake for an additional 5-7 minutes or until the cheese is melted and bubbly.
  9. Remove from the oven and garnish with chopped green onions.
  10. Serve the loaded potato skins warm. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 8

Amount Per Serving
Calories 101
% Daily Value*
Total Fat 3.8g 5%
Saturated Fat 1.1g 5%
Trans Fat 0g
Sodium 85.1mg 3%
Total Carbohydrate 14.1g 4%
Dietary Fiber 1.4g 5%
Sugars 0.5g
Protein 3.4g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Ensure that the ingredients used are Low FODMAP and suitable for your dietary needs.


Feel free to customize the fillings with other Low FODMAP options like cooked and seasoned ground beef, sour cream, or fresh herbs.