Low FODMAP Maple & Bourbon Sweet Potato Mash

Low FODMAP Maple & Bourbon Sweet Potato Mash

Low FODMAP Maple & Bourbon Sweet Potato Mash

This Low FODMAP maple and bourbon sweet potato mash is an incredibly tasty addition to your Thanksgiving dinner. 

Not only is it so quick and easy to make, it is perfect for helping keep your Thanksgiving dinner low FODMAP, so you can enjoy the day without having to worry!

Sweet potatoes and carrots

Sweet potatoes are definitely a classic at Thanksgiving. And every year they always end up disappearing like crazy as people always go back for seconds. Unfortunately they aren’t completely low in FODMAPs and Monash suggests a maximum of 75 grams (you can check out their FODMAP app for more information). While 75 grams is a fair amount, it doesn’t make a gigantic portion, which if you’re looking to keep your Thanksgiving dinner a little lighter it sadly doesn’t go as far as you’d like.

So in this recipe we decided to bulk the mash out with some carrot to really keep the FODMAP content down. It does very little to the end flavour, appearance or texture, so it is the perfect way to increase the portion size, and still end up with a sweet potato mash. In this recipe we added a few extra flavours to make the dish extra special but as long as you have your sweet potatoes and carrots you really can’t go wrong with this dish on Thanksgiving.

Maple syrup and bourbon

Did you know that maple syrup is low FODMAP? I use it so much in my low FODMAP cooking, partly because honey is high in FODMAPs, so it makes a perfect replacement. However, in this recipe it is absolutely delicious! Couple the maple syrup with a little bourbon and you have a real winner flavour-wise. The bourbon really helps cut through the sweetness of the syrup (and the sweet potatoes!) which is great if, like us, you end up eating huge amounts of heavy and sweet food for Thanksgiving. 

Looking for more Low FODMAP Thanksgiving recipes?

Low FODMAP Maple & Bourbon Sweet Potato Mash

Bourbon and Maple syrup will bring you a whole new experience when it comes to sweet potato mash.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dinner, Side Dish, Thanksgiving
Cuisine: American
Keyword: Bourbon, Maple, Mash, Sweet Potato
Servings: 4 servings
Cost: $



  • 300 grams Sweet Potato
  • 200 grams Carrots


  • 25 grams Butter
  • 50 grams Cream Lactose Free
  • 25 ml Bourbon or slightly more if you want
  • 25 grams Maple syrup
  • 1 pinch Salt & Pepper


Cooking vegetables

  • Start by peeling the carrot and sweet potato and cut them in small bits (1,5cm cubes).
  • Bring a pot of salted water to a boil, add the sweet potato and carrots. Boil until softened and a fork/knife easily pierces through them. This should take around 15 minutes.

Making mash

  • Place the rest of the ingredients in a small saucepan and bring to a gentle simmer over medium heat for about 3 minutes. This is to cook off the alcohol in the bourbon.
  • Mash the vegetables with a potato masher. Pour over the bourbon cream mixture and give it a mix to make sure its all nicely blended.


  • Serve with a drizzle of maple syrup and chopped pecan nuts if desired.

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