Fermented Potatoes Recipe (+ VIDEO)

by Sarah Pope MGA | Affiliate linksComments: 86

fermented potatoes
Is there anything quite as satisfying as mashed potatoes with dinner?   I just love all forms of potatoes – baked, fried, mashed, even boiled! This article gives you a delicious recipe plus video demo for making fermented potatoes to add to your potato making repertoire. Hands down, this is the favorite fermented foods recipe on this blog that folks email me to rave about!

Why would you want to ferment potatoes in the first place? Because, unfortunately, the starch in potatoes is really not all that easy to digest for many folks. Especially these days with so many people suffering from digestive complaints of all kinds, starch can be a real pain  – literally! Potatoes are also nightshade vegetables, and fermenting them can help ease the issue of eating them for people who are sensitive.

The problem is with the starch molecule itself. Each starch molecule is comprised of hundreds of monosugars connected in long, branch-like strands.

It takes much digestive work to break down the starch molecule and, as a result, much of it goes undigested in most cases. For those with an imbalanced gut, the undigested starch is the perfect food for pathogens and they grow and produce toxins which cause a variety of unpleasant symptoms in susceptible individuals.

Easy to Digest Fermented Potatoes

If you enjoy potatoes but find that they trigger digestive or autoimmune symptoms, it might be worth it for you to try your hand at fermented potatoes.

In addition, if you are coming off the GAPS

or SCD
diets and reintroducing resistant starch to your diet after a period of gut healing, fermented potatoes would be a great first step. While resistant starch is reduced during cooking, the bonds reform when the potatoes are cooled and these “new resistant starches” remain even if the dish is reheated before eating! (1)

We like fermented potatoes in our home to simply add that probiotic element to a meal of primarily cooked foods. Adding enzyme rich, live food to your meals is nothing short of miraculous for boosting immunity and improving nutrient absorption.

If you’ve been wanting to make a fermented dish at home for the first time, this would be an easy and delicious one to start with!

Fermented Potatoes Recipe

This recipe for fermented potatoes made with white or sweet potatoes are an enzyme and probiotic-rich side dish that adds resistant starch that is more easily digested and shown to reduce belly fat.

Author Sarah Pope MGA



  1. Peel the potatoes. This greatly reduces the chances for fermentation mold. Bake or boil potatoes and then mash them in a large glass bowl. Do not microwave.

  2. With a handheld mixer or food processor, blend well with yogurt and sea salt. 

  3. Cover with a clean, cotton cloth and secure with a rubber band. Leave the covered bowl on the counter for 2 days and then refrigerate.

  4. Fermented potatoes will last about a month in the refrigerator.

  5. Serve fermented potatoes with steak as an enzyme rich side dish or with any meal where potatoes work well.

  6. Fermented potatoes may be slightly warmed on the stove before serving, but take care not to warm them too much or enzymes and probiotics will be lost.

Recipe Notes

Yukon Gold potatoes make for the tastiest dish! Sweet potatoes may be substituted for the white potatoes if desired.

Store bought or homemade kefir may be substituted for the yogurt. Coconut kefir may also be used for a dairy free version.

Fermented Potatoes Video Demo

The video demonstration below shows how to make fermented potatoes using the Nourishing Traditions

 method. If you are not eating white potatoes, feel free to substitute sweet potatoes instead.


Sarah, The Healthy Home Economist

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