Wednesday, September 2, 2015

Classic Potato Salad {Low-FODMAP}

Classic Potato Salad {Low-FODMAP}  /  Delicious as it Looks

It looks like summer is finally drawing to a close and I didn't get nearly as many blog posts done as I would have liked to. I should have gotten this potato salad post done earlier, so you could have been enjoying it all summer long! One of these days, life will be less crazy and maybe I will catch up and find my equilibrium. One of these days. Until then, I just keep plodding through, trying to do my best, reminding myself that I am enough just as I am.

Well, back to potato salad. Who doesn't love potato salad to go with your grilled favorites? I used to just buy potato salad from the deli at the grocery store because it is so good! But it's full of onions and lots and lots of eggs. That is not so good! For my sensitive belly, that is. So I set out to make a potato salad that tastes just as good as the deli's, but is low in FODMAPs.

Classic Potato Salad {Low-FODMAP}  /  Delicious as it Looks

The green parts of scallions (also called green onions) and a little bit of crunchy celery add a punch of flavor. The kefir is 99% lactose-free and adds a nice tang to the dressing (kind of like sour cream!). If you don't tolerate kefir, or don't have any on hand, just add a bit more mayo instead. I use unpeeled red potatoes: the skins are tender and add essential fiber to the diet.

Due to my sensitivities to eggs, I also reduced that amount as well. After some experimenting, I finally figured out that one egg about every other day is my limit. I no longer have scrambled eggs for breakfast, but a little bit of egg in salad once in a while works for me. If you prefer, you can add more hard-cooked egg to your liking.

I hope you enjoy this potato salad recipe, and maybe try it out for your Labor Day cookout this weekend. It looks like it's going to be hot one this year!

Classic Potato Salad {Low-FODMAP}  /  Delicious as it Looks

print recipe

Classic Potato Salad
(Low-FODMAP, Gluten-Free)
serves 6


1 ½ pounds red potatoes, scrubbed and cut into ¾” cubes
1 1/2 teaspoons kosher salt, divided
4 scallions/green onions (green parts only!), thinly sliced
2 hard-cooked eggs, peeled and chopped*
1 rib celery, finely diced
1/2 cup light mayonnaise (I use Hellmann's)
1/4 cup Lifeway Low-Fat, Plain 99% Lactose-Free Kefir**
1 1/2 teaspoons Dijon mustard
1/4 teaspoon freshly ground black pepper

  1. Place potatoes in a large saucepan and cover with about one inch of water. Add 1 teaspoon kosher salt. Bring to a boil over high heat. Reduce heat to medium to medium-high. Simmer the potatoes, uncovered, for about 8 to 10 minutes, or until tender, being careful to not overcook. Drain potatoes and cool to room temperature.
  2. In a large bowl, combine the cooled potatoes, scallions, hard-cooked eggs and celery. In a medium bowl, whisk together the mayonnaise, kefir, Dijon, remaining 1/2 teaspoon kosher salt and pepper. Pour over the potato mixture and toss gently to combine.
  3. Sprinkle with paprika, chill potato salad and serve.

* I like to use this method to hard-cook eggs: Hard-Cooked Eggs from Better Homes and Gardens. Make sure to use eggs that you purchase at least a week before cooking. Works for me every time!

** If unavailable, the Lifeway Kefir can be omitted and replaced with a couple more tablespoons mayo.


  1. Hi there,
    First time visitor to your blog, and I am finding it really helpful! I'm new to FODMAP and am not yet sure whether it is working for me, but time will tell and I'm willing to give a good shot :)
    I just wanted to ask about 'kefir' - I've never heard of it before or seen it over here (Australia). Do you know of anything that could replace it in this recipe, or whether it would work just to leave it out?
    Many thanks, and thanks for all the effort you put into Delicious As It Looks!

    1. Hi Caragh, you can just leave the kefir out, or add in a little more mayo to replace it.

  2. I just found your blog...sooo helpful to make meals interesting for my daughter who has been on a lowfodmap diet for the past two months...thankyou!

    1. Thanks for reading! So glad my blog has been helpful to you.

  3. Hi! I have made many of yourr ecipes since starting the low-fodmap diet, and am finding your blog very useful. I was going to make this salad tonight to eat with lobster, but am confused about kefir. According to the Monash app, it is red at 100 ml. Is it ok in this recipe because it is used in a small quantity?



    1. Hi Manon! Thanks for your question. In the case of this recipe, I specifically list Lifeway brand kefir because it is tested as 99% lactose-free. In other brands of kefir, lactose levels are really unknown and could be much higher, in which case it is wise to be cautious and not consume them on the elimination phase of the diet. However, for this recipe, you can easily leave the kefir out and just add more mayo until you get the consistency you desire. Hope this helps!

    2. I updated the recipe to make it more clear! :)