These oven baked Herbed Low FODMAP Sweet Potato Tater Tots are my new favorite thing. They’re crunchy on the outside but soft on the inside and have so much herby, green onion flavor. The freshness of the herbs and the subtle sweetness are balanced out by the Lemon Aioli (or ketchup if you prefer), making these perfect as a game day appetizer or snack! Let’s get into it!
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What You’ll Need
Baking Sheet & Parchment Paper – To bake the tots.
Knife & Cutting Board – To cut the sweet potato & mince the green onions.
Medium to Large Pot – To boil the sweet potato.
Ziplock Bag & Rolling Pin or Mallet (or Food Processor) – To crush the sweet potato chips.
Shallow Bowl & Spoons – To hold the chips & maneuver each tot for coating.
Measuring Cups & Spoons
Large Bowl & Potato Masher or Fork – To mash sweet potato with flours and seasonings.
About the Ingredients & FODMAP Content
For the Tots
Sweet Potato Chips – Sweet potato is Low FODMAP in 1/2 cup servings. I like to use Terra Sweet Potato Chips for this recipe, but any sweet potato chip you prefer will work.
Sweet Potato – The weight of sweet potato should be somewhere from 1 to 1-1/4 pounds.
Green Onion – Be sure to use the green portion of the green onion, as the white portion is high FODMAP. There are no detectable FODMAPs in the green portion. Pro tip: If the white portion has roots attached, you can place it in a cup with water to re-grow another serving of the green portion.
Almond Flour – Almond flour is Low FODMAP in 1/4 cup servings. Any almond flour will work here. I prefer to buy the 2 to 4 pound bag by Anthony’s Goods off of Amazon for the cheapest per-pound price.
Tapioca Flour – Low FODMAP in 2/3 cup servings. Any brand will do as well. I usually buy my tapioca flour off of Thrive Market or Amazon.
Fine Sea Salt – Any salt will do of course, but if you are using a coarser salt, be sure to taste your mixture and adjust as needed. I love to use Redmond’s Real Salt – the flavor is noticeably better than regular salt!
Dried Rosemary, Dried Sage & Dried Thyme – As we are only using a small amount, the FODMAP content is negligible.
For the Lemon Aioli
Low FODMAP Mayonnaise – Low FODMAP in 2 tablespoon servings (if no other high FODMAP ingredients have been added like garlic/onion or HFCS). My favorite Low FODMAP mayonnaise is the avocado oil mayo by Primal Kitchen. They also have a plant-based version. For a more accessible option, Hellmann’s Mayo is also Low FODMAP.
Garlic-Infused Olive Oil – If using a store-bought oil, make sure it is actually FODMAP-friendly! Depending on the manufacturing proces, commercially produced oils have high FODMAP ingredients in the final product. More on that in this article by FODMAP Everyday. My favorite Low FODMAP oil is by Garlic Gold, which I buy in bulk off of Amazon for the cheapest per-bottle price. You can also purchase a single bottle to try if you don’t want to commit to a 6-pack.
Fresh Lemon Juice – We are only using a small amount so the FODMAP content is negligible.
Dijon Mustard – Low FODMAP in 1 tablespoon servings. My go-to Low FODMAP brand is Maille, which I am able to find at most standard grocery stores.
Enjoy! <3
If you tried these Herbed Low FODMAP Sweet Potato Tots, I’d love to know! Drop me a comment and a star rating to let me know how you like them. Or you can snap a photo and tag me on Instagram @thefodmapfactor. I absolutely love it when you guys try my recipes, and I’d love to know if you enjoy them as much as I do!
Looking for other snacks perfect for game day? Try my Buffalo Ranch Popcorn or my Smokey Air Fryer Chicken Wings.
Low FODMAP Sweet Potato Tots with Lemon Aioli – Paleo, Dairy Free, Whole30
Equipment
- Stove
- Medium pot
- Baking Tray
- Measuring Cups & Spoons
Ingredients
For the Sweet Potato Tots
- 3 cups sweet potato chips
- 2 medium sweet potatos (1-1.25lbs.) peeled and cut into 2" pieces
- 1/4 cup minced green onion green part only
- 3 tablespoons almond flour
- 1 tablespoon tapioca starch/flour
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon dried rosemary
- 1/4 teaspoon dried sage
- 1/4 teaspoon dried thyme
For the Lemon Aioli
- 1/4 cup Low FODMAP mayonnaise use plant-based if preferred
- 2 teaspoon garlic-infused olive oil
- 1 teaspoon fresh lemon juice
- 1/8 teaspoon Dijon mustard
- dash of salt
Instructions
- Preheat oven to 400°F. Prepare baking sheet with parchment paper.
- Place cut sweet potatos in a medium to large pot and cover with water. Bring to a boil and cook potatoes for 15-30 minutes, until potatoes are fork tender.
- While the potatoes cook: 1) Crush the chips: place sweet potato chips in a ziplock bag and use a rolling pin or mallet to crush them into small, even pieces. You can also use a food processor – just be sure not to turn them into a fine powder. Place crushed chips into a shallow bowl along with a spoon and set aside. 2) Make the Lemon Aioli: Combine all aioli ingredients in a small bowl and set aside.
- Once potatoes are done, drain and place into a large bowl. Add flours and seasoning and mash together with a fork or potato masher until ingredients are evenly distributed.
- Spoon out 1 to 1.25" balls of sweet potato mixture and drop into crushed chips. Use chip spoon to scoop chips into sweet potato ball, and to roll the ball around until it is completely coated in chips. Place onto baking sheet. Note: Balls will be sticky, but once you roll them in the chips, you can form them roughly into shape. Repeat until you are out of the sweet potato mixture.
- Bake in the oven for 15 minutes, flipping halfway through. Once done, allow to cool slightly and then serve immediately with Lemon Aioli & Ketchup if preffered.
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- Sweet potato is Low FODMAP in 1/2 cup servings.
Did you make this recipe?
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