Low FODMAP Air Fryer Potatoes
Crispy low FODMAP air fryer potatoes in 25 minutes. Golden and crunchy outside, fluffy inside - better than restaurant fries.
Instructions
- 1
Wash potatoes thoroughly and pat dry. Leave skin on for extra nutrients and texture.
- 2
Cut potatoes into 1/2-inch cubes or wedges for roasted potatoes, or into 1/4-inch fries for French fries.
- 3
Place cut potatoes in a large bowl and cover with cold water. Soak for 10 minutes to remove excess starch (this makes them crispier).
- 4
Drain potatoes and pat completely dry with a clean kitchen towel. Moisture prevents crisping.
- 5
Return dried potatoes to bowl and toss with garlic-infused olive oil until evenly coated.
- 6
In a small bowl, mix paprika, rosemary, salt, pepper, and cayenne.
- 7
Sprinkle seasoning over potatoes and toss until evenly distributed.
- 8
Preheat air fryer to 400°F (200°C) for 3 minutes.
- 9
Add potatoes to air fryer basket in a single layer (work in batches if needed).
- 10
Air fry for 18-20 minutes for cubes/wedges, 15-18 minutes for fries, shaking basket every 5 minutes.
- 11
Potatoes are done when golden brown and crispy. For extra crispy, increase heat to 425°F for final 2 minutes.
- 12
Season with additional salt if desired and garnish with fresh herbs. Serve immediately.
FODMAP Notes
Regular white, Yukon Gold, and russet potatoes are low FODMAP and safe in typical serving sizes (1 medium potato or about 5 oz/140g). Sweet potatoes are also low FODMAP up to 1/2 cup (70g). Garlic-infused oil is safe - the FODMAPs in garlic don't transfer to oil. All herbs and spices used are FODMAP-free. Potatoes are an excellent source of resistant starch, which can be beneficial for gut health.
Tips
- 💡 Soaking in cold water removes starch for maximum crispiness
- 💡 Make sure potatoes are completely dry before adding oil
- 💡 Don't skip shaking the basket - this ensures even browning on all sides
- 💡 For wedges, cut potatoes into 8 equal pieces per potato
- 💡 Add a pinch of cornstarch to the oil for even crispier potatoes
- 💡 Reheat leftovers in air fryer at 375°F for 3-4 minutes to restore crispiness
Recipe Notes
These air fryer potatoes are absolutely addictive. They rival any restaurant version with their incredibly crispy exterior and fluffy interior. The best part? You’ll use just a fraction of the oil needed for deep frying while achieving superior results. This recipe works for breakfast hash browns, dinner sides, or snacking.
Why Air Fryer Potatoes?
- Healthier: Uses 80% less oil than deep frying
- Faster: Ready in 30 minutes vs. 45+ minutes in the oven
- Crispier: Circulating air creates incredible texture
- Versatile: Make fries, wedges, cubes, or hash browns
- Easy Cleanup: No oil splatter or greasy pans
Potato Varieties
Best for Air Frying:
- Russet: Classic choice for fries, high starch content makes them fluffy
- Yukon Gold: Naturally buttery flavor, holds shape well, great for roasting
- Red Potatoes: Waxy texture, perfect for cubes and roasting
- Fingerling: Naturally small, no cutting needed, elegant presentation
Cutting Styles
- French Fries: 1/4-inch sticks, cook 15-18 minutes
- Steak Fries: 1/2-inch thick sticks, cook 20-22 minutes
- Wedges: Cut potato into 8 pieces, cook 20-25 minutes
- Cubes: 1/2-inch cubes, cook 18-20 minutes
- Halves: Small potatoes halved, cook 22-25 minutes
Seasoning Variations
- Classic Salt & Pepper: Keep it simple with just salt and pepper
- Cajun: Paprika, cayenne, oregano, thyme, and black pepper
- Herb Garden: Fresh or dried rosemary, thyme, and parsley
- Parmesan: Toss with grated Parmesan in last 2 minutes (if tolerated)
- Ranch: Toss with ranch seasoning (check for onion/garlic powder)
- Lemon Pepper: Lemon zest and cracked black pepper
Serving Suggestions
- For Breakfast: Serve alongside eggs and bacon
- For Lunch: Add to grain bowls or salads
- For Dinner: Perfect side for grilled meats or fish
- As a Snack: Serve with low FODMAP dipping sauces
- In Tacos: Use as a taco filling with cheese and lettuce
Dipping Sauces (Low FODMAP)
- Lactose-free sour cream with chives
- Mayo mixed with Dijon mustard
- Ketchup (check for high fructose corn syrup)
- Garlic-infused mayo
- Buffalo sauce (check ingredients)
Storage
- Refrigerator: Store cooked potatoes for up to 4 days in airtight containers
- Freezer: Freeze for up to 2 months. Reheat from frozen at 400°F for 8-10 minutes
- Reheating: Air fry at 375°F for 3-4 minutes for crispy texture. Microwave makes them soggy.
FODMAP Stacking Note
A serving of 5 oz (140g) or about 1 medium potato is considered low FODMAP. This recipe provides approximately this amount per person. Potatoes contain resistant starch, which acts as a prebiotic and may support beneficial gut bacteria. If you’re in the reintroduction phase, potatoes are generally well-tolerated.
Troubleshooting
Not crispy enough? Make sure potatoes are completely dry before cooking. Soaking removes excess starch. Don’t overcrowd the basket.
Cooking unevenly? Cut potatoes to uniform sizes and shake the basket every 5 minutes. Some air fryers have hot spots.
Burning? Your air fryer may run hot. Reduce temperature to 375°F and increase cooking time by 2-3 minutes.
Sticking together? Make sure each piece is coated in oil and don’t overcrowd. Leave space between pieces for air circulation.
Make It a Meal
Turn these potatoes into a complete meal:
- Breakfast Bowl: Top with scrambled eggs, spinach, and salsa
- Loaded Potatoes: Add lactose-free cheese, green onion tops, and bacon
- Buddha Bowl: Combine with roasted vegetables, greens, and tahini dressing
- Protein Bowl: Serve with grilled chicken or salmon and a side salad
The Science of Crispy Potatoes
The secret to ultra-crispy potatoes is removing excess starch before cooking. Starch on the surface prevents browning and creates a gummy texture. Soaking in cold water draws out surface starch. Drying thoroughly ensures the oil clings to the potato rather than creating steam. The air fryer’s high heat and circulating air then creates the perfect crispy crust.