I’ve got two super easy and delicious low FODMAP potato salad recipes for you today! Regular potato salad has red onions or other pesky FODMAPs but both of these low FODMAP potato salad recipes have no onion, celery or garlic.
The first is a healthier lighter version of a classic potato salad with hard boiled eggs. The second recipe is a European dill and caper potato salad recipe.
These low FODMAP potato recipes are gluten free, vegan, lactose-free and absolutely yummy. You can serve these potato salads warm or cold. They’re perfect for BBQ’s, cookouts or a hearty lunch.
Ingredient FODMAP Notes
An important part of following the IBS low FODMAP diet is knowing your own tolerances, serving sizes and FODMAP levels of certain foods. This section will cover information about the ingredients used in this recipe.
Remember to listen to your body. We all have different tolerance levels and you need to figure out what works for you. The serving size recommendations below are based on Monash University’s FODMAP app.
Potatoes are FODMAP free food with or without the skin. Red, white, yellow, peeled or unpeeled, potatoes have virtually no FODMAPs and have a large serving size. Monash recommends a serving size of 75 grams or ½ cup of potatoes in line with nutritional dietary guidelines.
Classic Potato Salad Low FODMAP Notes
This is a lighter version of a classic potato salad. I’ve never really been a fan of the mixed frozen vegetables (you know the corn, peas and carrot mix) or celery, so I left those out. But here’s everything I used:
- Mayonnaise: Mayo is low FODMAP at 2 tablespoons or 40 grams. Check the ingredient list and make sure that your brand of mayo doesn’t have high FODMAP ingredients.
- Yellow mustard: Mustard is low FODMAP at 1 tablespoon or 11 grams. Just make sure there’s no onion or garlic powder in it. This is sometimes labeled as “spices.”
More about condiments here: 10 Low FODMAP Condiments
- Parsley: Parsley has a low FODMAP serving of 1 cup or 16 grams.
- Hard boiled eggs: Eggs are protein and have no FODMAPs
- Lemon juice: lemon juice is low FODMAP up to ½ cup or 125 grams.
Dill & Caper Low FODMAP Potato Salad Notes
This low FODMAP potato salad starts off with a vinaigrette with dill and capers. The warm potatoes soak up all the dressing and make for a delicious and bright low FODMAP potato salad.
- Garlic infused olive oil: Garlic infused olive oil is the base of the vinaigrette and is a great way to add garlic flavor without the FODMAPs.
- Dill: Fresh dill has a low FODMAP serving size of 1 cup or 16 grams.
- Capers: Capers have a low FODMAP serving size of 1 tablespoon or 8 grams.
- Vinegar: I used white vinegar and that has a green light serving of 2 tablespoons or 42 grams.
More about different kinds of vinegars here: All About Vinegars & FODMAPs
- Mayonnaise: Mayonnaise is low FODMAP at 2 tablespoons or 40 grams.
We can finally get cooking now that we’ve gone over the FODMAP notes of all the ingredients.
2 Low FODMAP Potato Salad Recipes
Cooking the potatoes is the first step to making this low FODMAP potato salad. Simply add the washed and cut potatoes into a large pot filled with boiling water. Let them cook for 15 minutes or until they are tender enough to pierce with a fork.
Make the dressings while the potatoes are boiling. Add all the ingredients into a bowl and mix them with a whisk for a couple of minutes or until combined.
Drain the potatoes and add them to the dressing while they’re still warm. This will let the potatoes soak up the dressing. You can serve this potato salad warm or cold.
This potato salad recipe is perfect to make ahead of time or on the spot. You can even elevate it by adding your own favorite ingredients like baon, celery*, carrots, green beans, pickles, etc.
*Celery has a yellow light indicator in the FODMAP App by Monash. A ¼ of a medium stalk (about 12 grams) is low FODMAP.
Frequently Asked Questions About Low FODMAP Potato Salad
Have some questions about potato salad? You are not the only one. Here are some of the web’s most asked potato salad related questions and IBS.
What Is The Best Potato For Potato Salad?
Waxy potatoes are best for potato salads, scalloped potatoes (potato gratin) or roasted potatoes. Waxy potatoes hold their shape when boiled whereas starchy potatoes crumble like yukon gold or russet potatoes.
How To Cook Potatoes For Potato Salad?
The best way to cook potatoes for potato salad is to boil them but I have seen some roasted potato salads!
How Long Do You Boil A Potato For Potato Salad?
13-15 minutes in boiling water will give you tender potatoes that hold their shape without crumbling. This time will vary depending on how big your potatoes are cut and if the water is already boiling.
Is Potato Salad Low FODMAP?
Potato salad is low FODMAP if there is no onion or garlic and as long as the other ingredients in the salad are FODMAP friendly. Potatoes have zero FODMAPs.
Are Yukon Gold Potatoes Low FODMAP?
Yes, yukon gold potatoes are low FODMAP. This is because all potatoes (except sweet potatoes) don’t have any FODMAPs.
Is Mayonnaise OK On Low FODMAP?
Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Mayonnaise is usually made from oil and eggs, both of which have no FODMAPs. Be sure to check the ingredient label to make sure there are no high FODMAP ingredients like garlic or onion powder.
Vegan mayonnaise made from aquafaba or chickpea water is not low FODMAP.
Are Potatoes OK On A Low FODMAP Diet?
Yes! Potatoes are FODMAP free and are a great source of fiber in a low FODMAP diet.
What Kind Of Salad Dressing Is Low FODMAP?
Oil based dressings are perfect for the low FODMAP diet. Here are two of my favorite low FODMAP dressings:
Low FODMAP Italian Dressing
Looking for more recipes like this low FODMAP potato salad? Why not try these other low FODMAP potato recipes:
Other low FODMAP Salad Recipes:
2 Low FODMAP Potato Recipes
I've got two delicious healthy light low FODMAP potato salad recipes for you. One is a classic and the other is a European dill and caper version. Both versions have no celery, onion or garlic and are perfect for any occasion.
- 700g or 1.5 lbs waxy potatoes (I used red and yellow new potatoes)
- salt and pepper to taste
- Classic Low FODMAP Potato Salad Dressing:
- 1 cup of mayonnaise
- 1/4 cup chopped parsley
- 2 hard boiled eggs
- 1/2 tbsp mustard
- 1/2 tbsp lemon juice
- 1/2 tsp sugar
- Dill, Caper And Mustard Low FODMAP Potato Salad Dressing:
- 1 tbsp chopped dill (you can add more)
- 1 tbsp mustard
- 2 tbsp garlic infused olive oil
- 1 tbsp vinegar
- 1 1/2 tbsp capers, chopped
- 1 tbsp mayonnaise
- 1/2 tsp sugar
Bring a large pot of water to a boil on high heat.
Cut the potatoes into small piece and boil for 15 minutes or until fork tender.
Drain the potatoes once they are cooked and toss them in the dressing.
Classic Low FODMAP Potato Salad Dressing:
Chop the eggs into small pieces.
Add the parsley, mayonnaise, mustard, lemon juice and sugar into a large bowl and mix until combined.
Add the potatoes to the dressing and mix together.
Add in the chopped hard boiled eggs and mix together.
Season with salt and pepper.
Dill, Caper And Mustard Low FODMAP Potato Salad Dressing:
Chop the fresh dill and capers.
Add them to a large bowl with the vinegar, mustard, sugar, garlic infused oil and mayonnaise or yogurt. Whisk everything together until combined.
Add the potatoes to the dressing and mix everything together.
Season with salt and pepper.
Serve warm or cold.
You can make this dish in advance and refrigerate until necessary.