My Flare-Friendly Potato Salad

Everyone loves potatoes and I'm thankful they're one of my belly friendly foods. I used to love potato salad in particular on a summer's day but sadly, that isn't quite as belly friendly for me since the store-bought kind often contains cream or milk. Therefore, I've got into the habit of making my own dairy-free potato salad instead; which lasts a few days in the fridge and seems to make my belly a lot happier.

The dressing is vegan and uses apple cider vinegar for tang (also a great belly-settling remedy) and dairy-free yogurt for creaminess. You can add things like carrots and sauerkraut if you like but I usually just chop and peel apples instead (peeling removes some of the fiber).

Ingredients for dairy-free potato salad

  • 1kg of new potatoes (this makes around 4 servings for me but if you want to make a smaller batch, go ahead)
  • 4 tablespoons of olive oil (If you're on the low FODMAP diet, garlic-infused olive oil works great)
  • 1/2 lime
  • 5 tablespoons of plain dairy-free yoghurt (make sure you use PLAIN and not sweetened)
  • A handful of chopped fresh chives (also a great low FODMAP flavoring)
  • 1 large apple, peeled and chopped
  • 2 tablespoons of apple cider vinegar
  • 1 tablespoon of dairy-free butter
  • Optional extras: Sauerkraut or grated carrot

Directions for flare-friendly potato salad

  1. Add your potatoes to a pan of cold water and cook for approx 15 minutes (keep checking on them as you don't want them to go too soft and end up with mashed potato!)
  2. Meanwhile, chop your apple and, if using, grate your carrot.
  3. In a small mixing bowl, start to make your dressing. First, add the olive oil and apple cider vinegar and mix.
  4. Now stir in the dairy-free yogurt to the dressing.
  5. Squeeze 1/2 a lime into the dressing and mix it all together. Now you've got your dressing!
  6. Once potatoes are cooked (you can keep them on longer if you prefer a softer potato salad), drain and stir through 1 tablespoon of dairy-free butter.
  7. .Add your potatoes to the large bowl with the apple and any other veggies your using.
  8. Stir in your dressing and coat the potatoes as evenly as possible.
  9. Add a sprinkle of chives to serve. You could also add in some sauerkraut if you have some.

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Nutrition facts

Per Serving

  • calories: 193
  • cholesterol: 0mg
  • dietary fiber: 3.1g
  • potassium: 394mg
  • protein: 3.5g
  • saturated fat: 1.3g
  • sodium: 301mg
  • total fat: 7.6g
Do you have any recipe requests? Share them in the comments below! Or, let us know if you tried this recipe and how it turned out!

Disclaimer: Everyone with inflammatory bowel disease is different. We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.


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