This low fodmap potato salad with dill and eggs is easy to make and yummy! It is tossed in a creamy yogurt dressing with olive oil, apple cider vinegar, whole grain mustard, and honey.
Enjoy this low fodmap potato salad as a side dish to accompany a dinner meal composed of low fodmap salmon and parmesan roasted green beans. Such a delicious low fodmap dinner meal!
The low fodmap potato salad recipe serves 4-6 when used as a side dish. This fresh dill in the potato salad is an excellent herb for gut health and to help reduce bloating. Not to mention it makes the potato salad super flavourful.
It only takes 30 minutes to prepare the potato salad then. It is best to chill the potato salad in the fridge before serving.
How to cook potatoes for potato salad
The first step to making this low fodmap potato salad is to boil the potatoes, which takes the longest time. Wash 4 cups of potatoes, then slice in half lengthwise.
Bring a pot of water to a boil, then place the potatoes in the water for 20 minutes while simmering on low heat.
Once the potatoes are cooked, strain through a colander and run cold water over the cooked potatoes to cool, be sure to set a 20-minute timer for the potatoes so that they don’t overcook.
In another small pot, bring the water to a boil, then place four eggs with the shell still on in the water. Boil the eggs for 10 minutes, then discard the boiling water and refill the pot with cold water to prevent the eggs from overcooking (also, a cold potato salad is way better than a warm potato salad).
How to make the low fodmap potato salad and dressing
While the potatoes and eggs are cooking, prepare the potato salad dressing by combining the oil, apple cider vinegar, whole grain mustard, yogurt, and honey in a glass jar and whisk using a fork, then set aside.
Finely chop ½ a cup of fresh dill and place in a medium bowl.
Once the potatoes and eggs have cooled down after cooking, chop them into 1 cm chunks. Combine with the fresh chopped dill, then drizzle with the low fodmap potato salad dressing.
Set the prepared potato salad in the fridge to cool until ready to serve. Season the potato salad with sea salt and fresh cracked pepper to taste before eating. Enjoy as is or with a low fodmap dinner with salmon and green beans.
Benefits of this potato salad with fresh dill and eggs
Potatoes are a low fodmap root vegetable that, when cooked and cooled, contains ample amounts of resistant starches that are beneficial for gut health and provide satiety with fewer calories.
While many people with IBS and SIBO can tolerate potatoes, they were one of my trigger foods and would cause acid reflux, one of my primary SIBO symptoms. The resistant starches in potatoes were causing acid reflux due to an overgrowth of bacteria in the small intestine.
This is how I pinpointed SIBO as the cause of my acid reflux. Now that I have overcome SIBO, I can enjoy potatoes without experiencing acid reflux.
Eggs are an excellent source of protein and fat to balance the carbohydrates in the potato. They are also an excellent source of choline required by the PEMT gene. A well-functioning PEMT gene is crucial for preventing SIBO.
Dill is a fresh-tasting culinary herb with anti-bloat properties. Anytime I see dill at the farmers market, I buy some to put into my salads, such as this potato salad.
Culinary herbs such as dill also inhibit the growth of pathogenic and opportunistic bacteria while feeding the beneficial gut bacteria. For this reason, I love cooking and flavoring food with fresh herbs such as dill.
Enjoy this simple yet tasty low fodmap potato salad with fresh dill as a side dish that goes well with many low fodmap dinner meals such as BBQ meat or this maple mustard salmon with roasted green beans!
Also, be sure to sign up for my gut health guide and gain access to my FREE resource library with recipe E-books for SIBO and IBS.
Low Fodmap Potato Salad
Equipment
- 2 pots
- 1 salad bowl
- 1 chopping board & knife
- 1 glass jar
Ingredients
- 4 cups potato
- 4 eggs
- ¼ cup fresh dill
- Potato Salad Dressing Ingredients
- 3 tbsp olive oil
- 2 tbsp apple cider vinegar
- 2 tsp honey
- 2 tbsp yogurt
Instructions
- Bring 2 pots of water to a boil and place potates chopped in half in one pot and eggs in the second pot. Turn the heat to low and let the potates cook for 20 minutes and the eggs cook for 10 minutes.
- Once the eggs and potatoes have cooked discard the boiling water and run under cold water to cool. Chop the potatoes and eggs into 1 cm chunks. Place in a salad bowl with finelychoppped dill.
- Make the salad dressing by combining the olive oil, apple cider vinegar, honey, whole grain mustard and yogur into a glass jar then whick with a fork. Drizzle over the potato salad and stir.
- Season the potato salad with salt and pepper to taste then set in the fridge to cool.
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