Simple Low FODMAP Potato & Egg Salad
Ingredients
MAKE GLUTEN FREEServings:
Potato & Egg Salad
800
potato
1.5
green beans (cut into bite-sized pieces)
4
large egg
0.75
red bell pepper (seeds removed, diced)
1
cucumber (peeled & diced)
3
fresh chives
3
green onions/scallions (green tips only)*
0.33
mayonnaise*
1
lemon juice*
1
wholegrain mustard*
1
black pepper
Equipment
- large saucepan
- small saucepan
Simple Low FODMAP Potato & Egg Salad
This simple low FODMAP potato & egg salad makes a nutritious low FODMAP recipe and delicious lunch or side salad.
Recipe updated 26 July 2024.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free
Ingredients
MAKE GLUTEN FREEServings:
Potato & Egg Salad
800
potato
1.5
green beans (cut into bite-sized pieces)
4
large egg
0.75
red bell pepper (seeds removed, diced)
1
cucumber (peeled & diced)
3
fresh chives
3
green onions/scallions (green tips only)*
0.33
mayonnaise*
1
lemon juice*
1
wholegrain mustard*
1
black pepper
Equipment
- large saucepan
- small saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
321
Fat
10.9g
Saturates
2.7g
Protein
13.5g
Carbs
43.6g
Sugars
5.8g
Fibre
6.3g
Salt
0.4g
Iron
3.5mg
Calcium
88.3mg
Calories
321
Fat
10.9g
Saturates
2.7g
Protein
13.5g
Carbs
43.6g
Sugars
5.8g
Fibre
6.3g
Salt
0.4g
Iron
3.5mg
Calcium
88.3mg
Calories
321
Fat
10.9g
Saturates
2.7g
Protein
13.5g
Carbs
43.6g
Sugars
5.8g
Fibre
6.3g
Salt
0.4g
Iron
3.5mg
Calcium
88.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Scrub and cut the potatoes into bite sized pieces (peel if necessary). Prepare the green beans by cutting into small pieces. Place the potatoes in a large saucepan and cover with water. Place the lid on the saucepan and bring the water to a rolling boil over medium high heat. Then turn down the heat to medium low and allow to boil for 15 to 20 minutes until the potatoes are tender. Add the green beans to the saucepan, about 3 minutes before you drain the potatoes. Allow the green beans to cook for 2 to 3 minutes, until tender and brightly coloured. Drain and place to one side to cool.
- While the potatoes cook, hard-boil the eggs. Place the eggs in a small saucepan of water and cover with cold water. Place the saucepan over medium high heat and bring the water to a rolling boil. Allow to boil for two minutes before turning the heat down to the lowest heat setting. Cook for 10 to 12 minutes. Drain and run the eggs under cold water before peeling. Cut the eggs into quarters.
- While the eggs cook, prepare the cucumber and red bell peppers. Peel the cucumber and cut into short sticks. Deseed and dice the red bell peppers. Finely chop the green onions/scallions (green tips only) and chives.
- Make the salad dressing by mixing together the wholegrain mustard, mayonnaise, lemon juice and a couple of grinds of black pepper.
- In a large bowl gently mix together the potatoes, green beans, hard-boiled eggs, cucumber, red bell peppers, green onions/scallions (green tips only), chives and salad dressing. Season with a couple of grinds of black pepper.
- Enjoy.
Buying Tips
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Make your lemon juice and lemon zest from fresh lemon.
Check your mustard does not contain onion or garlic powder.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
