This creamy, vegan and low FODMAP potato salad goes with EVERYTHING! If coleslaw and potato salad had a baby, this would be their pride and joy.
The trick to this dish is to create a deliciously worthy coleslaw mix, without the use of onion or garlic. Challenge accepted...
I wanted this to be low in FODMAPs so it can be enjoyed as a side dish to all your favourite main meals. It was created specifically to go with my bbq viral corn ribs but would work just as well alongside my easy tofu tacos or served with leftovers from my pumpkin spice glazed lentil loaf.
My favourite way to serve this is topped with plant-based bacon and a soft baked pretzel on the side for dunking and scooping. This Hellmann's vegan baconnaise would take this potato salad to the next level.
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Ingredients
- Waxy new potatoes are the potato of choice for potato salad. They hold their shape and texture without turning to mush. I used homegrown Charlotte potatoes.
- Shredded carrots and red radish make up the base of the coleslaw mix. I've been substituting radish, both raw and cooked, for onions since I began my low FODMAP journey. They give just the right amount of crunch and heat and make a great substitute in practically any recipe.
- The green tips of spring onions/scallions help to add a pop of colour and a signature allium flavour.
- Pickled gherkins/dill pickles are essential for me in a potato salad but they're not to everyone's taste. Leave them out if you prefer.
- The liquid part of the dressing includes a mix of vegan mayo, coconut yoghurt and mild mustard.
- The dried seasonings are nutritional yeast, salt and freshly ground black pepper.
- Finally, the herbs add freshness and a punch of flavour. I used finely chopped fresh flat-leaf parsley and dill. For maximum flavour and minimal waste, I snip the tender green stalks finely with scissors and add these too.
See the recipe card for full quantities and the FODMAP ingredient notes for detailed low FODMAP portions.
Instructions
Wash the potatoes carefully, leaving the skin on. Small potatoes can be cooked whole. Cut larger potatoes in halves or quarters so they're roughly the same size. This helps them to cook evenly.
Steam the potatoes in a steamer basket set over boiling water for 12-15 minutes. The exact timing depends on the size of your potatoes. You want them only just cooked in the centre. After 12 minutes check they are done by piercing the centre of one of the potatoes with a sharp knife.
Plunge the cooked potatoes in a bowl of iced water to halt the cooking process. Once cool enough to handle drain the potatoes and peel off the skin. It should come away easily in large pieces.
Top tip: Cooking the potatoes in their skins helps keep the potato flesh intact, makes them tastier (in my opinion) and easier to peel afterwards. Steaming rather than boiling stops the potatoes from turning watery.
Whilst the potatoes steam, finely shred the carrots and radish using a box grater or food processor. Thinly slice the spring onion greens and dice the gherkins into small chunks.
Slice the peeled potatoes evenly into 2.5cm/1 inch squares or roughly bite-sized pieces. You don't want to cut them too small or they're likely to break up when you stir them into the dressing.
In a bowl large enough to take all the ingredients, stir together the wet and dry dressing ingredients until the nutritional yeast flakes melt into the sauce.
Add the chopped veggies and herbs to the dressing and stir until well-mixed. If everyone wants gherkins you can add them now otherwise stir them into individual portions before serving.
Once the veggies have been fully mixed into the dressing carefully add the potatoes. You need to be really delicate at this point to avoid turning the potatoes into mush.
Gently fold, rather than stir, the potatoes into the slaw. You don't want to undo all your careful work by being heavy-handed at this stage. Go slow and gentle until fully incorporated.
Top tip: Use a silicone spatula, if you have one, to fold in the potatoes without crushing them.
Recipe Video
Recipe FAQ's
White, yellow and red-skinned potatoes with white/yellow flesh are low FODMAP and remain so up to large portions of 500 g. According to the Monash app, they have no excess FODMAP types listed. For this reason, they make great side dishes for low FODMAP meals.
Potatoes are a great addition to any recipe as they add calories and fibre (especially if eaten with their skins). This helps to bulk out recipes and keeps you feeling fuller for longer whilst also keeping things low FODMAP.
Sweet potatoes have a low FODMAP serving of 75 g or roughly ½ cup. They become moderate for mannitol at 100 g and high for mannitol at 112 g. Because the low FODMAP serving has a relatively small threshold, meaning it's close to the moderate and high servings, it's best to stick closely to the recommended low FODMAP serving. If you're especially sensitive to mannitol then during the elimination phase you may want to avoid including full portions of other mannitol-containing ingredients in the same meal as sweet potatoes. This helps to reduce the chances of experiencing symptoms due to FODMAP stacking.
Waxy potatoes are the best choice for potato salad. Some varieties of waxy potatoes include;
Any small potato variety described as new, fingerling or baby potatoes
Annabelle
Anya
Ayrshire
Charlotte
Cornish Kings
Jersey Royals
Maris Peer
Waxy potatoes are lower in starch and higher in moisture. This allows them to hold their shape better once cooked and chopped. Their flesh stays firm and holds its bite. Waxy potatoes have a tendency to turn gluey if you try to mash them.
Avoid any varieties described as floury, starchy or good for mashing. These potatoes have a much higher starch content which makes them fluffier and easier to mash.
Coconut yoghurt is the only dairy-free, yoghurt option listed in the Monash app that is low FODMAP at a full serving. It has a low FODMAP serving size of 125 g with no excess FODMAPs listed.
Update 2023. Soy yoghurt was recently added to the Monash app. Unfortunately, it's only low FODMAP in 38 g or 2 Tablespoon portions. It becomes moderate for fructans at 49 g and high for fructans and GOS at 140 g.
If FODMAPs are not an issue for you then feel free to swap with any plain or Greek-style yoghurt you prefer. I often use plain soya yoghurt as it's easier to find and cheaper than coconut yoghurt but is generally not as thick or creamy.
If you don't eat dairy-free yoghurt then you can substitute it with plain lactose-free yoghurt which can be eaten freely according to appetite. All other dairy yoghurts contain high amounts of lactose. This includes natural yoghurt, Greek and goat's milk yoghurts. If lactose is not an issue for you then substitute with any plain yoghurt that you prefer.
Substitutions
- Onion for radish - if FODMAPs are not an issue for you then swap the radish for finely sliced red or white onion.
- Mayo - the vegan mayo can be swapped for equal parts of regular mayo if preferred.
- Pickles - swap the gherkins/ dill pickles for capers or add capers to the existing recipe to pack a pickle punch!
Variations
- Grainy - swap the mild mustard for an equal amount of wholegrain mustard.
- Herby - I think the combination of parsley and dill works well together but feel free to use any fresh herbs you prefer. It's likely you'll need to reduce the amounts of stronger herbs to avoid overpowering the creamy dressing. Tarragon and chives would be a nice addition but I'd use something like rosemary a little more sparingly.
- Garlicy - garlic chives, garlic scapes (when in season) or garlic scape powder all have low FODMAP portions listed in the Monash app. This vegan garlic mayo by Bay's Kitchen is certified by FODMAP Friendly. However, be aware that these will likely add some level of additional FODMAPs to the overall dish.
- Punchy - substitute the parsley for finely chopped rocket.
- Bold - If you're feeling brave try adding my new favourite garden find, green nasturtium seed pods! These look like a hard caper and taste like a cross between rocket and wasabi. They add a fiery kick and you can eat them fresh from the garden, pickled or fermented. Be aware that these have not been tested for FODMAPs so they're best avoided in the elimination phase of the diet.
Gluten Free Tips
Double-check that your chosen brands of mustard, yoghurt and mayo are gluten free.
Storage & Food Safety
This potato slaw can be made in advance and stored in the fridge for at least 3 days.
After storing it in the fridge, you may need to stir it before serving. Plant-based yoghurt has a tendency to separate so you may notice some excess liquid on top. Either drain this off carefully or stir it into the dish before serving.
This recipe doesn't freeze well due to the creamy yoghurt dressing.
Money Saving Tips
Ingredients
It's always cheaper to buy fresh vegetables when they're in season. Here in the UK new potatoes are typically in season from April to August.
When buying potatoes (and all fresh produce) I recommend looking at the price per kilo rather than just the individual piece or pack price. The price per kilo can vary dramatically depending on
- seasons,
- varieties,
- pack sizes,
- place of origin,
- availability,
- production pressures or farming issues,
- where you shop and
- whether the product has been washed, peeled, or readily prepared.
For example, when it comes to new potatoes Jersey Royals are often much more expensive per kilo than regional new potatoes. In addition to this, the cost per kilo of Jersey Royals is higher in more high-end supermarkets such as Waitrose and Booths than it is in Aldi, Lidl or Asda, despite the fact they've likely come from the same farms.
Whilst loose produce appears cheaper because you can buy it in smaller amounts, it is typically more expensive per kilo than pre-packed produce. Although this sucks in terms of plastic use, if you're on a budget it's worth considering if it may be cheaper in the long run to buy the produce you eat regularly in bulk or prepackaged. However, it's essential to be realistic as you'll only benefit from the lower price per kilo if you can eat it all and avoid food waste.
Cooking
This potato slaw would work well with canned new potatoes. Not only are these generally cheaper than fresh potatoes but they are available year-round. Canned new potatoes are already peeled and pre-cooked which means you'll save on time and energy. Usually, they have been cooked to retain some bite which means they will be the perfect texture for holding their own in this recipe.
If using canned potatoes I recommend rinsing off the canning water and gently patting them dry before use.
If you opt for fresh potatoes then steaming the potatoes uses less water than boiling. However, it may be even cheaper to steam the potatoes in the microwave rather than on the stove. The issue with this is that it's harder to ensure the potatoes do not become overcooked. If using this method you'll need to prick the skin of each whole potato and regularly check them to make sure they don't turn mushy.
Food waste
New potatoes typically don't store as long as main crop potatoes due to the fact that their skin is much thinner. Thin skin makes the potatoes more prone to accidental damage during harvest and storage. Store your potatoes carefully, out of direct sunlight, preferably in a thick paper or cotton bag.
FODMAP Tips
As I was writing up this recipe Monash announced that they have retested spring onion/scallion greens. Whilst they remain a low FODMAP food in generous servings of 75g or 1.5 cups they are now considered to be fructose-containing in much higher amounts.
For a more traditional slaw, you could add finely shredded white cabbage. White cabbage contains sorbitol and has a low FODMAP serving of 75g. You will likely need more dressing to cover the extra cabbage.
I used Heinz's seriously good vegan mayo in this recipe. I emailed them to confirm that the natural flavourings in this product do not contain onion and garlic. If you're using a different mayo, double-check the ingredients and contact the manufacturer if necessary.
FODMAP Servings
As written this recipe serves 4. Whilst it is low FODMAP up to ½ the entire recipe a typical portion as a side dish would be ¼ serving. One serving of this recipe contains approx:
- 0 Fructans
- 0 GOS
- 0 Mannitol
- 0 Sorbitol
- >0.5 Fructose serving
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
Always refer to the Monash app for current low FODMAP servings and FODMAP categorisations.
FODMAP Ingredient Notes
Gherkins/dill pickles
Gherkins, often referred to as dill pickles or pickled cucumbers, have a low FODMAP serving of 75 g. In large servings of 200 g, they contain high amounts of excess fructose. In this recipe, we use a total of 140 g. When divided between 4 servings this works out at 35 g per serving which is less than half a low FODMAP serving.
Spring onion greens/scallions
In Oct 2022 the listing for spring onion greens was updated. They have changed from being listed as FODMAP free, eat freely according to appetite to being fructose-containing. They are still listed as a low FODMAP food and have a generous serving size of 75 g or 1.5 cups. However, they are now listed as moderate for fructose in large amounts of 265 g and high for fructose at 330 g. It is unlikely you would ever typically eat enough in one sitting to venture into moderate portions. In this recipe, we use a total of 60 g. When divided between 4 servings this works out at 15 g per serving which is well within low FODMAP guidelines.
The white bulbs are high in fructans with no safe serving listed. To minimise waste you can regrow the green tips several times by placing the bulbs in a jar of water on the windowsill. For best results rinse the bulbs and change the water daily
The remaining ingredients have no excess FODMAPs listed and are unlikely to contribute to your FODMAP intake at the recommended serving size.
Beyond Elimination Phase
Due to its overall low FODMAP content, as written, this is a great recipe to use in your reintroduction challenges. Add the appropriate reintroduction portion to a single serving of this salad and eat it in one sitting to ensure you have eaten the correct amount. Follow the reintroduction program advised by your dietitian.
- mannitol challenge + celery
- GOS challenge + canned and rinsed chickpeas
- fructan garlic challenge + garlic
- fructan onion challenge + onion
See our blog post on which high FODMAP challenge foods to choose for more details.
Shopping Tips
Bay's Kitchen garlic-infused vegan mayo (260 g). This mayo is created by a low FODMAP UK brand dedicated to serving those with IBS. It is certified gluten and dairy free and low FODMAP by FODMAP friendly.
Koko Greek-style coconut yoghurt (350 g). This fermented coconut yoghurt contains no added sugar. It is free from dairy, soy, gluten and GMOs. Importantly for vegans, Koko sources their coconuts responsibly from farms that do not employ or exploit animals in their harvesting procedures.
Engevita nutritional yeast with B12 (750 g). As with most things, the price of nutritional yeast has increased significantly. If you use this regularly it may work out better value to buy it in bulk or multipacks rather than individually. Check the cost per 100 g when calculating your costs. If you've never used it before or prefer not to buy it in bulk then start off with a single 100 g pack.
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Free From
- Celery free
- Garlic free
- Gluten free
- Onion free
- Peanut free
- Sesame free
- Soy free - Check yoghurt and vegan mayo
- Tree nut free
- Wheat free
- Fructan free
- GOS free
- Lactose free
- Mannitol free
- Sorbitol free
Please always double-check your ingredients to ensure your products, brands and version is "free from" if required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of "free from".
Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.
Pairings
These recipes would pair deliciously with this low FODMAP potato salad whilst also keeping things low FODMAP.
Recipe
Creamy Low FODMAP potato salad
AFFILIATE DISCLAIMER
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Equipment
- 1 Steamer basket with close fitting lid
- 1 Deep, heavy bottomed pot that will snugly fit the steamer
- 1 Box grater (or optional food processor with a grater attachment)
Cook mode
Ingredients
Potato slaw
- 600 g waxy new potatoes
- 60 g spring onion/scallion greens - finely chopped
- 100 g carrot - grated
- 100 g red radish - grated
- 140 g gherkins/dill pickles - allow 35g per person
- ¼ cup fresh flat leaf parsley - finely chopped
- ¼ cup fresh dill - finely chopped
Creamy dressing
- 100 g plant based mayonnaise
- 100 g coconut yoghurt
- 1 tablespoon mild mustard
- 2 tablespoon nutritional yeast
- 1 pinch salt
- 1 pinch freshly ground black pepper
Instructions
- Wash 600 g waxy new potatoes carefully, leaving the skin on. Small potatoes can be cooked whole. Cut larger potatoes in halves or quarters so they're roughly the same size. This helps them to cook evenly.
- Steam the potatoes for approximately 13 minutes, until just cooked in the centre.
- Whilst the potatoes steam, finely shred 100 g carrot and 100 g red radish using a box grater or food processor. Thinly slice 60 g spring onion/scallion greens and dice 140 g gherkins/dill pickles into small chunks.
- In a bowl large enough to take all the ingredients, stir together 100 g plant based mayonnaise, 100 g coconut yoghurt, 1 tablespoon mild mustard, 2 tablespoon nutritional yeast, 1 pinch salt and 1 pinch freshly ground black pepper until fully combined. Add the chopped veggies and herbs to the dressing and stir until well-mixed. If everyone wants gherkins you can add them now otherwise stir them into individual portions before serving.
- Plunge the cooked potatoes in a bowl of iced water to halt the cooking process. Once cool enough to handle drain the potatoes and peel off the skin. It should come away easily in large pieces.
- Slice the potatoes evenly into 2.5cm/1 inch squares or roughly bite-sized pieces. You don't want to cut them too small or they're likely to break up when you stir them into the dressing.
- Gently fold, rather than stir, the potatoes into the slaw. Go slow and gentle until fully incorporated. Use a silicone spatula, if you have one, to fold in the potatoes without crushing them.
- Serve immediately. This potato slaw can be made in advance and stored in the fridge for at least 3 days. This recipe doesn't freeze well due to the creamy yoghurt dressing.
Recipe Video
Notes
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
What will you eat this potato slaw with?
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Nikki says
Honestly this is phenomenal I have a bunch of stomach issues and commorities with my connective tissue disorder. The only thing I did was replace the mayonnaise with forajer sour cream and I replace parsley with cilantro because I am Mexican and also parsley has a hard time digesting in May Stomach. I also replaced the deal with a teaspoon of red wine vinegar to give it that zing without compromising my stomach. Super delicious I literally made it twice this week for my family and it's very substantial and money friendly. Also I use both red and Yellow potatoes
Michelle @ The Irritable Vegan says
What a glowing review! Thanks so much for letting me know that the whole family enjoyed it too. It's really important to me that my recipes are tasty enough for everyone, not just good enough for those of us with diet restrictions.