Maple Glazed Sweet Potatoes - Low FODMAP, Gluten Free & Vegan
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I grew up eating sweet potatoes as an Autumn/Winter roasting vegetable but it wasn't until I moved to Seattle that I discovered that it came in either chip (fry) or maple glazed form. To be fair to Australia, though, real maple syrup can be pretty pricey down there, so I'm not surprised that this wasn't a well-known side dish when I was growing up.

There was a bit of a false start over our first Thanksgiving, when I was served sweet potatoes with marshmallow topping (do not recommend!) but the next year we were served a similar dish to this one... And so began my love affair with maple glazed sweet potatoes. 

These maple glazed sweet potatoes are not overly sweet and remain low FODMAP if you stick to the recommended serving size. I would make the entire recipe, though, as this is always the first side dish to go, thanks to our non-FODMAP restricted Thanksgiving guests being able to eat as much as they'd like. Bastards.

Friendly Notes

  1. Maple Syrup is low FODMAP in 1 tbsp (20 g) serves, however an upper limit is not given. The single cup used in this recipe is equivalent to 16 tablespoons (in Australian measurements), which means each low FODMAP serve has less than 1 tbsp of maple syrup. 
  2. Sweet potato is low FODMAP in 70 g (1/2 cup) serves. The 1.5 kg (1500 g) of sweet potato that I began with dropped down to 1.3 kg once peeled; this left me with just under 20 low FODMAP serves. This might sound like a lot but, if you only have one or two FODMAPpers at your table, this will be the perfect amount for 12 adults if the majority don't need to restrict themselves.
  3. Butter, Nuttelex (an Aussie vegan butter product) and Earth Balance (an American vegan butter sub) are all low FODMAP but, as I have made this recipe vegan, I used a butter alternative. It works well with either. 
  4. Thyme and salt are both low FODMAP. 

Maple Glazed Sweet Potatoes

Serves: 20 Fodmappers (12 non-Fodmappers) | Time: 45 minutes 

Dietary Restrictions

Low FODMAP - Fructose Friendly - Gluten Free - Wheat Free - Dairy Free - Egg Free - Nut Free - Soy Free - Vegan


Maple Glaze

  • 250 ml (1 cup) maple syrup 
  • 110 g (1/2 cup, 1 stick ) butter alternative
  • 1 tsp thyme, dried or fresh
  • 1/2 tsp salt

Sweet Potato Dish

  • 1.5 kg (3.3 lbs) sweet potatoes, peeled and diced into roughly 2.5 cm/1 inch cubes
  • 2 tbsp. olive oil
  • A few good pinches of sea salt (to season sweet potatoes)


Preheat the oven to 200 C/400 F.

Peel and dice the 1.5 kg sweet potatoes (will reduce to about 1.3 kg - hence the approx. 20 FODMAP friendly serves), coat with oil and season with salt. Spread them out evenly on a baking tray and bake for approx. 30-40 minutes, until easily pierced by a fork. 

*If you are like us and don't personally own an industrial-sized kitchen with two ovens, you might need to pre-bake the sweet potatoes and set them aside while other dishes are cooking. Once you are about ready to serve, say, 15 minutes beforehand, proceed with the recipe below - just make sure you let the sweet potatoes simmer for long enough in the glaze to properly heat up.*

When the sweet potatoes are almost done, melt the butter, salt and thyme in a large fry pan over a low heat and let simmer for a couple of minutes. Add in the maple syrup and mix through, then leave on a low heat until the sweet potatoes are ready.

Add the sweet potato to the fry pan and toss gently to coat. Transfer the sweet potatoes to a serving dish and the sauce to a small jug and serve warm. FODMAPpers should be careful to not go over the safe serving size and only add a couple of teaspoons of the glaze to their plate. 

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Nat xo.

Maple Glazed Sweet Potatoes - Low FODMAP, Gluten Free and Vegan | The Friendly Gourmand | #lowfodmap #glutenfree #vegan #thanksgiving #christmas