Low-FODMAP Bruschetta Potato Skins Recipe

bruschetta potato skins
Patsy Catsos, MS, RDN, LD
Total Time: 100 min
Prep Time: 30 min
Cook Time: 70 min
Servings: 6 (1/2 potato, 1/2 cup sauce)

Nutrition Highlights (per serving)

170 calories
7g fat
23g carbs
5g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 6 (1/2 potato, 1/2 cup sauce)
Amount per serving  
Calories 170
% Daily Value*
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 5mg 2%
Sodium 330mg 14%
Total Carbohydrate 23g 8%
Dietary Fiber 3g 11%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 5g  
Vitamin D 0mcg 0%
Calcium 102mg 8%
Iron 1mg 6%
Potassium 615mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Potato skins top the list of "most frequently ordered appetizers" at pubs and restaurants. No wonder—they are both hearty and tasty.

Our low-FODMAP version, which you can make at home, is IBS-friendly, being free of yogurt, wheat, beans, and typically offending vegetables. Not only that, using extra-virgin olive oil to oven-fry the potatoes instead of cooking them in a deep-fat fryer keeps it extra healthy. Olive oil is a fantastic source of mono-unsaturated fatty acids, and also contains other health-promoting compounds, such as vitamins, minerals, and polyphenols which make it a source of antioxidant and anti-inflammatory properties

We've pulled out all the stops to add flavor to these potato skins without the FODMAPs.

Infusing oil with the flavor of garlic, as demonstrated in this recipe, is a favorite technique for low-FODMAP cooking. Using extra-special tomatoes, balsamic vinegar, fresh herbs, and hand-grated Parmesan, keep things IBS-friendly while delighting the tastebuds!

Ingredients

  • 3 medium russet potatoes (1 pound 5 ounces total)
  • 2 fresh garlic cloves
  • 2 tbsp extra virgin olive oil
  • 14.5-ounce can fire-roasted, diced unsalted tomatoes, drained
  • 1 tbsp balsamic vinegar
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 1/2 cup chopped fresh basil, plus extra for garnish
  • 1/2 cup freshly grated parmesan cheese

Preparation

  1. Preheat the oven to 400F.

  2. Scrub the potatoes to remove dirt, and pierce each one several times with a fork to allow steam to escape. Place them on a baking tray and bake until fork-tender, 45 to 50 minutes. Remove the potatoes from the oven and let cool until they are safe to handle about 10 minutes.

  3. While the potatoes bake, infuse the oil with garlic. Cut garlic cloves into large pieces. In a medium saucepan, sauté the garlic over medium heat in the olive oil until it begins to brown. Discard the garlic. Pour all but 1 teaspoon of the oil into a small bowl and set aside.

  4. To the oil remaining in the pan, add the drained tomatoes, balsamic vinegar, salt, and pepper. Bring to a boil over medium-high heat, then reduce heat to keep warm.

  5. When the potatoes are cool enough to handle, cut them in half lengthwise. Using a large spoon, scoop some of the white flesh of the potato out, leaving the skins just over ¼-inch thick. Refrigerate the scooped-out potato flesh for another use.

  6. Place the potato halves on an ungreased baking tray and brush them on all sides with the reserved garlic-infused oil. Return them to the oven until crispy and brown, about 20 minutes.

  7. Just before serving, stir the chopped basil into the tomato mixture. Spoon the sauce into each of the potato skins. Sprinkle the filled potato skins with 1/4 cup of freshly grated parmesan cheese and extra chopped basil, if desired.

Variations and Substitutions


If you have garlic-infused oil on hand, substitute it for the garlic cloves and olive oil; omit the oil-infusing step.

If fresh basil is not available, substitute 1/2 teaspoon dried basil or Italian seasoning.

For a vegan variation, omit the parmesan cheese.

Cooking and Serving Tips

  • Serve with dairy-free or lactose-free sour cream, a small dollop of pesto, or a drizzle of pre-made balsamic reduction.
  • Try adding crumbled natural turkey bacon on top for additional crunch.
  • Shredded, cooked chicken can be added to the potatoes to make it a meal, or serve potatoes alongside grilled steak, chicken, or fish.
  • Try serving these potato skins at your next potluck or tailgate party.
  • This recipe was designed for thick-skinned baking potatoes such as russets. You may use other potatoes, but cooking time and texture will vary.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!
Was this page helpful?
1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Tsartsou E, Proutsos N, Castanas E, Kampa M. Network meta-analysis of metabolic effects of olive-oil in humans shows the importance of olive oil consumption with moderate polyphenol levels as part of the Mediterranean diet. Front Nutr. 2019;0.