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This Low FODMAP Curried Potato Salad is seriously the perfect combination of tangy and savory. It’s highly addicting, and goes well with so many different types of flavors! Pair it with a sandwich or even with an Asian stir fry. It’s light on the mayo and heavy on the curry flavor, with refreshing bites of celery, bell pepper and green peas (in Low FODMAP servings, of course) throughout. SO perfect for these warmer months! Let’s get into it, shall we?
What You’ll Need
Cutting Board & Knife – For cutting potatoes and prepping veggies.
Medium to Large Pot – For cooking the potatoes.
Measuring Cups & Spoons
Small Bowl – For mixing the dressing.
Large Bowl – For mixing the potato salad.
About the Ingredients & FODMAP Content
Yukon Gold Potatoes – Unlike sweet potatoes, regular potatoes do not have any detectable FODMAPs, so you can eat freely! I use Yukon gold because I love the creaminess over red potatoes. But you can use whichever you prefer!
Green Onion Tips – Be sure to only use the green portion as the white portion is high FODMAP. Pro tip: Stick the white portions with short roots in a cup of water. The green portion will continue to grow until you have a full second batch of green onion tips!
Celery – Celery is Low FODMAP in 0.35 ounces and moderate FODMAP in 0.53 ounces. Using 1/3 a cup of chopped celery puts each serving in the Low FODMAP threshold to be tummy-friendly. If you are wary or if you don’t tolerate celery well, feel free to omit this and add a friendlier vegetable, like more red bell pepper.
Red Bell Pepper – FODMAPs are not detected in red bell peppers, so feel free to add more if you like! I love red bell pepper because of its natural sweetness. It also adds a pop of color to this otherwise, very yellow and green dish.
Peas – Peas are Low FODMAP in 1 tablespoon servings. As I’ve included 1/4 cup (4 tablespoons) in this recipe, this places each serving of this 5-serving dish under the Low FODMAP threshold. Feel free to omit this as well if you do not tolerate peas well!
Dressing Ingredients
Cilantro – Entirely optional. Adds a little bit of brightness in flavor.
Mayonnaise – If you are Whole30, I love to use Primal Kitchen’s Avocado Oil Mayo. If you are plant-based, Primal Kitchen’s Vegan Mayo is also a Low FODMAP option (although I’ve never tried it myself)! If you are only Low FODMAP, feel free to use Hellman’s Mayonnaise. I only use 1/4 of a cup of mayonnaise in this recipe, which is enough to lightly coat the potatoes – barely noticeable!
Low FODMAP Curry Powder – Be sure to use a curry powder that is Low FODMAP, as some variations could contain garlic or onion. My go-to is the variation by Morton & Bassett, which I’m able to find at my local grocery store.
White Wine Vinegar – This adds a pop of zesty flavor to this dish and really gives it an extra oomph!
Garlic-Infused Olive Oil – If you are using a store-bought oil, be sure it is actually FODMAP-friendly! Depending on how the oil was manufactured, it could be high FODMAP. More on those details in this article by FODMAP Everyday. My favorite garlic-infused olive oil is by Garlic Gold, which I buy in bulk off of Amazon. You can also make your own!
Enjoy! <3
If you try my Low FODMAP Curried Potato Salad, let me know by dropping me a comment or by leaving me a review. I’d love your feedback! Or you can also snap a photo or video of your creation and tag me on Instagram, @thefodmapfactor. It makes me so happy when you guys try my recipes! I love to see it!
Looking for other side dishes? For another plant-based side, try my Chickpea Avocado Salad. Or if you’re looking for more Asian flavors, try my Sticky Peanut Green Beans.
Low FODMAP Curried Potato Salad - Dairy Free, Whole30, Vegan-Friendly
Ingredients
- 1-1/2 pounds small Yukon gold potatoes peeled & cut in half or quartered, depending on size
- 1/2 cup chopped green onion tips
- 1/3 cup diced celery
- 1/3 cup diced red bell pepper
- 1/4 cup frozen peas thawed
- salt and pepper to taste
- fresh cilantro for garnish
Dressing Ingredients
- 1/4 cup mayonnaise plant-based to keep it vegan
- 1 tablespoon Low FODMAP curry powder
- 1 tablespoon white wine vinegar
- 2 teaspoons garlic-infused olive oil
Instructions
- Place cut potatoes in a medium-to-large pot and cover with water. Bring to a boil and add 1 tablespoon of salt. Boil until potatoes are tender when pierced with a fork. This should take about 20 minutes total.
- While potatoes are cooking, stir together dressing ingredients in a small bowl until well combined.
- Once potatoes are done, drain & let cool. If in a rush, place potatoes in ice water to cool quickly. When potatoes are cool enough to handle, remove potato skin with your fingers. They should come off easily.
- Cut potatoes into bite-sized pieces and place them in a large bowl. Add green onion, celery, peas, dressing and salt and pepper to taste. Stir until thoroughly combined.
- Garnish with cilantro and keep in fridge until ready to serve.
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
