Low FODMAP Friendly Potato Salad

Your Memorial Day BBQ might look a little bit different this year in terms of your guest count, but that certainly does not mean your spread should be any different. Potato salad is one of those summer mainstays that you should not have to miss now that you’re follow low FODMAP protocol. All you need is a few tweaks to the ingredients and a healthy appetite and you’re ready to party!

I remember the first summer I was following low FODMAP. I was terrified to eat anything but meat and even then I would only eat the grassfed burger patties, free range chicken, or wild caught fish that I always brought along with me. I did not know how to navigate side dishes, so I just loaded up on protein and hoped for the best. If I was feeling brave, I’d add a few un-dressed greens to the side of my plate. Oh joy begin!

Now that I am well versed in FODMAPs, my hope is to take a lot of the guesswork out of it for you. While I can never truly provide 100% accurate recommendations for you – because I am not YOU – I can provide you with loads of info I have learned over the years so you don’t have to scour the internet, books, and doctor’s brains like I have. No need to thank me, unless you reallllly want to in which case making my recipes is truly thanks enough!

Remember, 1/2 cup of white potato is considered low FODMAP, however if you simply do not tolerate, sub in parsnips, rutabaga or a combination of the two/three root veggies.


4 small yellow potatoes, peeled

1-2 tbsp garlic infused olive oil

1/4 cup mayo, lactose free sour cream, or greek yogurt

1/4 cup pickles, chopped

1/4 cup stone ground mustard

paprika, chives, salt + pepper to taste

optional: chopped boiled egg, chopped nitrate free bacon

  1. Set a medium pot of salted water on the stove to boil

  2. Once water is boiling, add in peeled potatoes

  3. Boil about 15 minutes or until potatoes are soft. Then drain water from pot and break apart potatoes with a fork. Mash some if you like as I’ve done below.

  4. Add in your additional ingredients one by one, folding in to incorporate.

  5. Season and continue to taste until desired flavor is reached.

  6. Chill in the fridge about 20 minutes or so before serving.

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