This low FODMAP potato salad is a firm family favourite that’s been regularly requested ever since I created the recipe 10 years ago. It’s actually the first low FODMAP recipe I ever created, back when we needed a potato salad that could suit many food intolerances at family gatherings.
How I made this potato salad suit most food intolerances
This recipe had to be wheat-free, onion-free, dairy-free and corn-free. Back then though we didn’t call it low FODMAP, instead it was suitable for “fructose malabsorption and lactose intolerance” (that’s the wheat-free, onion-free, dairy-free bit) and also corn-free for me (since that was the only intolerance I knew of back then).
Ten years ago, ingredient choices were even more limited than they are today, which meant that bottled mayonnaise couldn’t be used. In a way, this restriction was actually a blessing in disguise because I never really liked potato salads that swim in a mayonnaise-based dressing. But it did mean that adding flavour was going to be more challenging, especially since I wasn’t allowed to use onion like I normally would.
Adding in flavour the low FODMAP way
Thankfully, there’s still lots of ways to add flavour to a low FODMAP diet. So instead of the mayonnaise and spring onions that are commonly used in potato salads, I used lots of fresh herbs and a grainy mustard vinaigrette. This gave it a burst of freshness and lightness that you don’t normally see in potato salads. Then I added a small amount of lean bacon for extra flavour and saltiness – the trick here is to slice the bacon very thinly so it’s evenly spread throughout the salad.
I hope you’ll enjoy this potato salad as much as my family does. It makes an excellent side dish in warmer weather and for BBQs, but I like it any time of the year. In fact, you can even eat it warm just after it’s made. So how about giving it a go today.
An easy to make recipe for a low FODMAP potato salad that uses fresh herbs and bacon for flavour, instead of mayonnaise. It’s also gluten-free + dairy-free.
- 1kg potatoes, peeled and chopped into small bite-sized pieces (kipfler or chat potatoes are particularly good choices)
- 100g shortcut bacon
- 1/2 cup chopped fresh flat-leaf parsley
- 1/2 cup chopped fresh dill
- 1/2 cup chopped chives
- 2 tbsp extra virgin olive oil
- 1 tbsp white wine vinegar
- 2 tbsp grainy mustard (see notes)
- Put potatoes into a steamer, cover and place over a pot of boiling water. Steam the potatoes for 15-20 minutes or until cooked and just soft – don’t overcook or they’ll fall apart in the salad.
- Meanwhile, prepare the bacon by halving the rashers lengthways and slicing across very thinly. Heat a non-stick pan over low-medium heat and cook the bacon for about 5 minutes or until golden. Tip into a large bowl.
- Chop up the parsley, dill and chives, then add to the bowl with the bacon. Add the olive oil, vinegar and grainy mustard. Toss in the potatoes when they’re cooked and mix well to combine all of the ingredients.
- This potato salad can be served warm or cold, and will keep for several days in the fridge.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements. Particularly pay attention to the bacon if you need to avoid gluten.
- I use the Maille brand of grainy mustard, which doesn’t contain added ‘spices’ (i.e. garlic).
- If you don’t have chives, you can use the thinly sliced green tops of 4 spring onions. You can either add them with the other fresh herbs or you can cook them with the bacon.
Low FODMAP Portion
- Serving Size: 1/8 of the recipe