These creamy Low FODMAP Low Carb Mashed Hearts of Palm "Fauxtatoes" made in the Instant Pot or on the stovetop are a delicious and easy low FODMAP, low carb alternative to mashed potatoes. While not having the exact same flavor or texture of mashed potatoes, mashed hearts of palm bring a deliciously-unique flavor and texture that beautifully complements a variety of main dishes (like my Low FODMAP Turkey Meatballs and Gravy). In addition to being low FODMAP and low carb, this fantastic side dish is also Keto, lactose-free, and vegetarian.
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- Hearts of Palm: My New Favorite Low FODMAP, Low Carb Ingredient
- A Low FODMAP, Low Carb Potato Alternative
- Store-Bought Mashed Hearts of Palm
- Necessary Equipment
- Low FODMAP Low Carb Mashed Hearts of Palm "Fauxtatoes:" Ingredients & Instructions
- What can I serve these Low FODMAP Low Carb Mashed Hearts of Palm with?
- Creamy Low FODMAP Low Carb Mashed Hearts of Palm "Fauxtatoes" (Instant Pot / Stovetop)
- Related Recipes
Hearts of Palm: My New Favorite Low FODMAP, Low Carb Ingredient
A few months ago I published my first recipe featuring hearts of palm as a potato alternative: my Low FODMAP Keto Faux Potato Salad (or simply, "Fauxtato Salad"). The hearts of palm lend themselves so well to the salad, and while it doesn't taste exactly the same as "real" potato salad, it's still extremely delicious and way easier on my blood sugar.
At that point I decided to take hearts of palm in another direction for a low carb, blood sugar-friendly alternative to mashed potatoes. This I found a bit more challenging as the acidic flavor of hearts of palm (from the brine they're canned in) was more prominent in the mashed version, but I found ways to tone down that acidity so that it is not only palatable but also delicious in its own right. I also find mashed hearts of palm very filling and a perfect complement to a ton of dishes on this blog, which I will link at the bottom of the post.
A Low FODMAP, Low Carb Potato Alternative
As I discuss at length in my Low FODMAP Keto Fauxtato Salad post, canned hearts of palm only contain trace amounts of FODMAPs according to Monash University's Low FODMAP Diet app. They're also very low in carbs (only 2 grams of net carbs per ½ cup) as well as considered by some to be a superfood, containing a variety of healthy nutrients.
Store-Bought Mashed Hearts of Palm
There are store-bought mashed hearts of palm options available, but I haven't yet tried them as they are difficult to come by in Canada. Plus, I've figured out how to make my own. Palmini produces a version of mashed hearts of palm; I've tried Palmini's hearts of palm rice and hearts of palm lasagna noodles (an exciting recipe featuring these is coming soon! Subscribe to stay tuned!) and found them to be really good, so hopefully the mashed version is good as well. If you have tried them, please let me know what you thought in the comments below!
Necessary Equipment
The equipment I use to make these Low FODMAP Low Carb Mashed Heart of Palm "Fauxtatoes" includes:
- 6-quart Instant Pot, 8-quart Instant Pot, comparable electric pressure cooker, or
- Stovetop and 3-quart saucepan (larger pots will also work)
- Large colander / strainer
- Measuring cups and spoons
- Blender or food processor - an immersion blender can also be used, but it's a lot more work
- Spatula
Low FODMAP Low Carb Mashed Hearts of Palm "Fauxtatoes:" Ingredients & Instructions
Ingredients
The ingredients I use to to make these mashed fauxtatoes includes:
- Cold water - to boil them in
- 2 cans whole hearts of palm, drained and rinsed
- Cream cheese, lactose-free if needed - this helps make them extra creamy
- Ghee or butter, melted
- Garlic-infused olive oil
- Unsweetened almond milk (or milk of choice, lactose-free if needed)
- Salt
- Ground black pepper
- Liquid stevia or sweetener of choice, to taste (optional - not pictured) - I add a tiny bit of sweetener that helps tamper the briny flavor of the hearts of palm.
- Fresh chives, chopped, for garnish (optional)
Cook Hearts of Palm
To start, pour the contents of the canned hearts of palm into a colander / strainer, rinse them under cold water, and allow them to drain.
Add 6 cups of cold water and the rinsed hearts of palm to an Instant Pot or a 3-quart saucepan (larger pots can also be used).
If using the Instant pot, close the lid, set the pressure release valve to sealing, and set the timer for 10 minutes.
If using a saucepan, place it on the stovetop on high heat. Once the water is at a rolling boil, reduce the heat to medium high, and blanch the hearts of palm for 30 minutes (yes, 3-0). This amount of time is necessary to make the canned hearts of palm less briny.
Once cooked, quick release the pressure of the Instant Pot (if using it) and carefully pour the contents of the pot through a large colander / strainer. Set the colander in the sink or over a bowl to drain for a few minutes.
Blend
Due to the fibrous nature of the hearts of palm, a blender or food processor is essential to making this recipe. A potato masher will not do the job. A standing blender creates more of a hearts of palm puree (which is what is pictured), while using a food processor keeps the hearts of palm a bit more solid unless you over-blend them. I have also tried to use an immersion blender, but it is a lot more work and tends to leave some larger pieces no matter how long you blend it.
Add cooked hearts of palm, cream cheese, melted ghee or butter, garlic-infused oil, milk, salt, and pepper to a blender. Secure lid.
Blend until to your desired texture. Taste and adjust seasonings as desired. If too acidic, add sweetener in tiny amounts until the acidity dissipates.
You want to leave a little bit of acidity so that they taste like something but not so it is overbearing. I find that only a ⅛ teaspoon of liquid stevia does the job.
Garnish with fresh chopped chives (optional), and serve as a side dish with a variety of main dishes (listed below).
What can I serve these Low FODMAP Low Carb Mashed Hearts of Palm with?
I find these low FODMAP low carb mashed hearts of palm go well with the following Low FODMAP main dishes, most of which are also low carb / Keto (the ones with * are my favorites to go with this recipe):
- Turkey Meatballs with Gravy* (omitting the potatoes and cooking the hearts of palm separately)
- Sausage and Fall Vegetables
- Italian-Marinated Grilled Chicken Thighs
- Air Fryer Cajun-Spiced Rotisserie Chicken
- Slow Cooker Maple Glazed Ham
- Stracotto (Italian Pot Roast)
- Ratatouille (French Vegetable Stew)
- Creamy Bacon Mushroom Chicken Thighs*
- Instant Pot Meatloaf with Gravy* (omitting the potatoes and cooking hearts of palm separately)
- Instant Pot Butter Chicken (sounds weird, but don't knock it until you try it!)
- Instant Pot Lemon Chicken*
- Grilled Pork Chops with Lemon and Sage
- Chimichurri Shrimp and Broccoli Skillet
- Instant Pot Chicken Cacciatore
- Instant Pot Chicken Fricassee
I find them best served under something, like under the turkey meatballs and gravy, lemon chicken with its creamy lemon sauce, etc. Serve them under your Thanksgiving turkey and gravy! Yum!
Creamy Low FODMAP Low Carb Mashed Hearts of Palm "Fauxtatoes" (Instant Pot / Stovetop)
Equipment
- Instant Pot optional, or stove-top
Ingredients
- 6 cups cold water
- 2 14-ounce cans whole hearts of palm, drained and rinsed
- 4 ounces cream cheese, lactose-free if needed
- 2 tablespoons ghee or butter, melted
- 2 tablespoons garlic-infused olive oil
- 2 - 4 tablespoons unsweetened almond milk, or milk of choice, lactose-free if needed
- ½ - 1 teaspoon salt, or to taste
- ½ teaspoon ground black pepper
- ⅛ teaspoon liquid stevia or sweetener of choice, to taste (optional)
- Fresh chives, chopped, for garnish (optional)
Instructions
Instant Pot Instructions:
- Add cold water to your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker and place hearts of palm directly in the water. Close the lid, set the pressure release valve to “Sealing,” and set the timer for 10 minutes.
- Once the cooking cycle has completed, quick release the pressure and open the lid. Carefully pour the contents of the inner pot into a large colander and set in the sink to drain.
- Add cooked hearts of palm, cream cheese, melted ghee or butter, garlic-infused oil, milk, salt, and pepper to a blender or food processor, secure lid, and blend until creamy. Taste and adjust milk and seasonings as needed. If not blending smoothly, add more milk in 1 tablespoon increments until it starts to blend. If too acidic, add liquid stevia or sweetener of choice in very small quantities until acidity dissipates but doesn't completely disappear.
- Garnish with fresh chives (optional). Serve as a side dish with a variety of main dishes like you would mashed potatoes, such as with Low FODMAP Instant Pot Turkey Meatballs and Gravy (cooked separately without the potatoes). See full list of complementary main dishes above!
Stovetop Instructions:
- Add cold water and hearts of palm to a 3-quart saucepan. Set on high heat on the stovetop, and bring water to a boil. Reduce heat to medium high and blanch hearts of palm for 30 minutes.
- Remove pot from heat and pour contents through a colander. Set in the sink to drain.
- Add cooked hearts of palm, cream cheese, melted ghee or butter, garlic-infused oil, milk, salt, and pepper to a blender or food processor, secure lid, and blend until creamy. Taste and adjust milk and seasonings as needed. If not blending smoothly, add more milk in 1 tablespoon increments until it starts to blend. If too acidic, add liquid stevia or sweetener of choice in very small quantities until acidity dissipates but doesn't completely disappear.
- Garnish with fresh chopped chives (optional) and serve as a side dish with a variety of main dishes like you would mashed potatoes, such as with Low FODMAP Instant Pot Turkey Meatballs and Gravy (cooked separately without the potatoes). See full list of complementary main dishes above!
Notes
- Cooking time: reflects the time to cook in the Instant Pot, which is 3 times faster than cooking on the stovetop. However, if you don't have an Instant Pot or your Instant Pot is already occupied by something else (like turkey meatballs), the stovetop works, too. This is when having two Instant Pots comes in handy.
- Serving size: ¾ cup - makes about 3 ¾ cups total.
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