Roasted Potato & Chargrilled Pepper Bake (Low FODMAP)
Golden potatoes braised in sweet pepper oil with aromatic coriander seeds create a stunning side dish that's naturally low FODMAP and bursting with flavor.
This recipe is naturally low FODMAP with no modifications needed. Bell peppers (capsicum) are low FODMAP in standard serving sizes up to 75g per serve. Potatoes are FODMAP-friendly and well-tolerated by most IBS sufferers, with safe serving sizes up to 500g. Coriander seeds are a safe spice with no FODMAP content at any quantity. CRITICAL: Ensure your jarred peppers are preserved in oil (olive oil or vegetable oil) rather than brine or vinegar—check the label carefully as brine-packed versions may contain high FODMAP ingredients like garlic. Each serving provides approximately 200g of potatoes and about 58g of peppers, both well within safe limits. This recipe serves 10, so portions are appropriately sized for FODMAP safety. Total yield is approximately 2.6kg.
This Mediterranean-inspired potato bake is a revelation for anyone following a low FODMAP diet who thought they'd have to sacrifice bold flavors. The magic happens when waxy potatoes meet the sweet, smoky oil from jarred chargrilled peppers, creating a dish that's part roast, part braise, and completely delicious. Unlike traditional potato bakes loaded with onions and garlic, this recipe proves that simplicity can be spectacular. The coriander seeds add a subtle citrusy warmth that complements the peppers beautifully, while the potatoes develop crispy golden edges and tender, oil-enriched centers. What makes this particularly brilliant for IBS sufferers is that it's naturally low FODMAP without any complicated substitutions. Jarred chargrilled peppers are a pantry hero—they're already peeled, roasted, and preserved in oil, saving you time while delivering restaurant-quality flavor. The key is choosing peppers preserved in oil rather than brine, which keeps the FODMAP load low and ensures maximum flavor infusion. This dish is incredibly forgiving about timing too. Serve it piping hot straight from the oven, or let it rest for up to 45 minutes—the flavors actually deepen as it sits, making it perfect for entertaining. The potatoes soak up all that peppery goodness, creating a side dish substantial enough to be a light main course. Whether you're serving it alongside grilled chicken, fish, or as part of a mezze spread, this potato bake proves that eating low FODMAP doesn't mean compromising on taste or satisfaction. Each serving provides approximately 200g of potatoes, keeping portions well within safe FODMAP limits while delivering maximum satisfaction.
🥗 Ingredients
Metric
- waxy potatoes such as Cyprus or Yukon Gold, peeled
- chargrilled peppers in oil 2 x 290g jars, oil included, must be oil-packed not brine
- coriander seeds whole seeds, approximately 12g
Imperial
- waxy potatoes such as Cyprus or Yukon Gold, peeled
- chargrilled peppers in oil 2 x 290g jars, oil included, must be oil-packed not brine
- coriander seeds whole seeds, approximately 12g
👨🍳 Instructions
- 1
Prepare the oven and potatoes
Preheat your oven to 220°C (200°C fan/425°F/Gas Mark 7). While the oven heats, cut your peeled potatoes into slices about 2.5cm (1 inch) thick. Take each slice and cut it into quarters, creating chunky wedges. For the smaller end pieces, simply halve them instead of quartering. This size ensures the potatoes cook through while developing those coveted crispy edges. Spread the potato pieces in a single layer across a large, shallow roasting tin—overcrowding will cause steaming rather than roasting.
⏱️ 10 min - 2
Combine with peppers and seasonings
Open both jars of chargrilled peppers and check their size—if the strips are longer than bite-sized, use kitchen scissors to snip them into smaller pieces directly over the roasting tin. Pour the entire contents of both jars, including all that precious flavored oil, over the potatoes. Scatter the coriander seeds evenly across the top. Using your hands or a large spoon, toss everything together thoroughly, ensuring each potato piece gets coated in the pepper-infused oil. The oil should pool slightly in the bottom of the tin.
⏱️ 5 min - 3
Roast until golden and tender
Slide the roasting tin into your preheated oven and bake for 1 hour without stirring. During this time, the potatoes will transform—their interiors becoming meltingly soft while their exteriors turn golden and slightly crispy, especially at the corners and edges. The oil will bubble gently, essentially braising the potatoes in those sweet, smoky pepper juices. You'll know they're done when a fork slides through easily and the tops are beautifully caramelized.
⏱️ 60 min - 4
Serve and enjoy
Using a slotted spoon or slotted spatula, carefully transfer the potatoes to a large warmed serving bowl, allowing excess oil to drip back into the tin. This dish is wonderfully versatile with timing—serve immediately for maximum heat, or let it stand for 15 to 45 minutes. The flavors actually intensify as it sits, and the warm temperature is just as delicious as piping hot. Any leftover pepper oil in the tin can be saved for drizzling over salads or other roasted vegetables.
⏱️ 5 min
🔄 FODMAP-Friendly Swaps
Low FODMAP alternative
Low FODMAP alternative
Low FODMAP alternative
Low FODMAP alternative
Low FODMAP alternative
🔬 The Science Behind This Recipe
Potatoes are a low FODMAP comfort food that contain resistant starch, a type of carbohydrate that resists digestion in the small intestine and acts as a prebiotic in the colon. When potatoes are cooked and then cooled, their resistant starch content actually increases, which can benefit gut health by feeding beneficial bacteria. The waxy varieties used in this recipe have a lower glycemic index than starchy potatoes, meaning they cause a more gradual rise in blood sugar. Bell peppers (capsicum) are naturally low in FODMAPs and high in vitamin C and antioxidants, particularly when chargrilled, which concentrates their natural sugars and creates complex flavor compounds through the Maillard reaction. The oil preservation method is crucial for FODMAP safety—oil-packed peppers contain no problematic sugars or acids that might be present in vinegar-based brines. Coriander seeds contain compounds like linalool that have been traditionally used to ease digestive discomfort, and unlike the leaves (cilantro), the seeds are universally low FODMAP with no serving size restrictions. The roasting process creates a unique texture gradient in the potatoes: the exteriors undergo caramelization (browning of natural sugars) while the interiors steam in the pepper-infused oil, creating maximum flavor with minimal ingredients. This cooking method also makes the nutrients in the peppers more bioavailable, as the fat-soluble vitamins A and E are better absorbed when consumed with the oil they're preserved in.
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