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low fodmap mashed hearts of palm fauxtatoes in a blue and white bowl garnished with chives and a pad of butter

Creamy Low FODMAP Low Carb Mashed Hearts of Palm "Fauxtatoes" (Instant Pot / Stovetop)


  • Author: Gail
  • Total Time: 30 minutes
  • Yield: 5 servings 1x

Description

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. Keto friendly, lactose-free (if needed), and vegetarian.


Ingredients

Units Scale
  • 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
  • 1/4 cup unsweetened almond milk (or milk of choice, lactose-free if needed)
  • 1/2 - 1 teaspoon salt (or to taste)
  • 1/2 teaspoon ground black pepper
  • 1/8 teaspoon liquid stevia or sweetener of choice, to taste (optional)
  • Fresh chives, chopped, for garnish (optional)

Instructions

Instant Pot Instructions:

  1. 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.
  2. 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. 
  3. 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 seasonings as needed. If too acidic, add liquid stevia or sweetener of choice in very small quantities until acidity dissipates but doesn't completely disappear. 
  4. 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:

  1. 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.
  2. Remove pot from heat and pour contents through a colander. Set in the sink to drain.
  3. 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 seasonings as needed. If too acidic, add liquid stevia or sweetener of choice in very small quantities until acidity dissipates but doesn't completely disappear.
  4. 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.
  • Prep Time: 5 minutes
  • Time to come to and release pressure: 15 minutes
  • Cook Time: 10 minutes
  • Category: Side Dish
  • Method: Instant Pot / Stovetop
  • Cuisine: American

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