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Low-FODMAP Ham & Broccoli Twice-Baked Potatoes

What does everyone have against potatoes?

About a year ago, I was at a swing dance lesson where we were supposed to introduce ourselves and say what vegetable we would be, if we could be a vegetable. One guy said he’d be potato, and the instructor scoffed. “Well, I guess they count as a vegetable. They just have, like, no nutritional value.”

There’s also the perception that potatoes make you gain weight. This semester, in one of my courses, we mentioned potatoes, and one of my classmates said, “I shouldn’t eat those so much. They’re just empty calories.”


Okay, so I’ll concede–because of their high starch content, potatoes are higher in calories than a lot of vegetables. A large potato (10 oz.) can have up to 300 calories. (300 calories? Gasp! It will surely kill me!)

But this about them having no nutritional value: a potato of that size (with skin) would also have…

  • 7g of dietary fiber
  • 7g of protein
  • 48% of your daily value (DV) of vitamin C
  • 46% of your DV of vitamin B6
  • 18% of your DV of iron
  • 33% of your DV of manganese
  • 46% of your DV of potassium
  • 38mg of Omega-3 fatty acids
  • And more!

Plus, they’re good for lots of folks with food allergies and intolerances. They’re:

  • Low sugar
  • Low in fat, especially saturated fat
  • Gluten-free, grain-free, dairy-free, and soy-free (perhaps a duh, but still)
  • Vegan
  • Paleo
  • Low-FODMAP
  • Whole 30

In fact, pretty much the only diets that wouldn’t allow you to eat potatoes are low-carb diets, and frankly, I think that low-carb diets are total bullsh *cough cough dangerously misguided. (Although, to be fair, I do know that folks with some digestive disorders do struggle to digest any and all starches.)

And besides, a potato is much more filling and satisfying than many foods with just as many carbs/calories (like muffins, brownies, soda, etc.) Not that you should be ashamed of eating those things, but if you’re going to eat carbs (which you should!), potatoes are an excellent way to get ’em.

And this rant is probably not the most appealing way to introduce a recipe. Or maybe it is. Who knows.

Anyway, if you now want to eat some delicious potatoes to get their awesome health benefits, these ham-and-broccoli stuffed baked potatoes are a great way to do it. They’re made with inexpensive, healthy ingredients you can get at your regular supermarket, and they’re gluten-free and low-FODMAP too!DSCN2469But first…because it’s Wednesday, I’m sharing my eats from Monday. To see what other bloggers have been nomming, check out What I Ate Wednesday–at Arman‘s todayWHAT-I-ATE-WEDNESDAY-NEW-BUTTON-PEAS-AND-CRAYONS

Breakfast: Blueberry muffins (another recipe I’m experimenting with for the blog; they turned out pretty, but the texture still needs work), plus half a grapefruit. The Trader Joe’s grapefruits have been so good and sweet!DSCN2464 (2)Mid-morning snack: Some roasted kabocha squash. Random, yes; I just wanted to finish up my leftovers and clear up some space in the fridge.DSCN2465Lunch: Leftover Thai Peanut Noodles with Tempeh from Diane Fastenow Benjamin’s new low-FODMAP cookbookDSCN2466 (2)Afternoon snack (unpictured): vanilla Greek yogurt

Supper: Twice-baked potatoes, of course 😉DSCN2468Evening snack: Tried a batch of flourless pumpkin brownies from Running with Spoons. As Laura would say, weird but good. Very good.DSCN2471Aaaaand here’s the recipe! Enjoy!

Ham & Broccoli Twice-Baked Potatoes
Serves 2
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  1. 2 medium to large russet potatoes
  2. 2 Tbsp lactose-free milk
  3. 1/4 tsp. salt
  4. 1/4 tsp. pepper
  5. 2/3 cup diced ham (check ingredients for FODMAPs like honey, onion, or garlic)
  6. 2/3 cup finely diced broccoli florets
  7. 1/2 cup shredded cheddar cheese
  8. Diced green onion stems
  1. Preheat the oven to 375 Fahrenheit. Scrub the potatoes and pierce several times with a fork. Bake 1 hour and 15 minutes, or until tender.
  2. Remove potatoes from the oven. Cut in half and scoop out the flesh from each potato half into a bowl, leaving a little bit of potato flesh around the skins of the potatoes so they don't fall apart. (Careful--you will need a pot holder or oven mitt to hold your hot potatoes.)
  3. Increase oven temperature to 400.
  4. With a potato masher, hand mixer or immersion blender, mash together the potato flesh, milk, salt, and pepper, adding more milk as needed. Then, stir in the ham, broccoli, and 1/4 cup of the cheese.
  5. Stuff a generous scoop of filling back into each potato skin. Use your creativity and mad skills to stuff the remaining filling into the crevices. (If you end up with a little extra filling, that's okay, but it's also okay to heap over the top of the skins a bit.)
  6. Sprinkle the remaining cheese on top of the stuffed potatoes, about 1 Tbsp. per potato half, followed by a few diced green onion stems on each.
  7. Place on a baking pan and return to the oven. Bake at 400 degrees for 20 minutes, or until the cheese starts to brown.
The Hungry Caterpillar
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  1. Potatoes are probably one of my favorite foods. period! A life without potatoes is something I don’t want to be a part of 😀 Those brownies look really good–I havent tried that recipe! Great idea for the potatoes!

  2. Cora says:

    Ugh. RIGHT!! Thank you. I sadly have to admit, though, that my irrational silly ED brain has been and still is wary of potatoes. But I hate that! Because like you said, potatoes are so high in so many nutrients, and they are just plain bloody good for you! I hate that society has weedled in the belief that for some reason, because they are “starchy,” potatoes are bad for you. Hell, they are what people used to live off of. So I’m constantly just getting angry when I have those thoughts come into my brain and reminding myself that its all just silly. Sorry to rant. Obviously we have a similar passion on this one.
    In nicer thoughts, I love twice baked potatoes so much. And no, they are not the same made with sweet potatoes. My mom makes them all the time, so they bring such thoughts of home and comfort. Ham and cheese and broccoli? I feel better already.

  3. Quill says:

    As I don’t have any dietary restrictions, these low-FODMAP recipes generally aren’t that interesting to me, but this time I was practically drooling just from reading the title. Spuds, ham, cheese, and broccoli are pretty much my favorite foods. I’ll have to give this one a try! Potatoes are great – lot of nutritional value, not to mention cheap. The greatest thing about them that I’ve found is a big spud will keep me running all day – the complex carbs last a long time, unlike most other foods that will leave me hungry again in a few hours. I guess it’s that I’m more an engineer than nutritionist, I don’t think of carbs as “empty calories,” but as fuel necessary to run my body, and potatoes are excellent for that. I have some other potato recipes I like as well, maybe I could show you someday.

  4. These look delicious! I am featuring them tonight on Allergy-Free Thursdays. Can’t wait to see what you share this week!

    1. Joyce says:

      Thanks, Elle! That’s an honor!

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