Low FODMAP Simple Potato And Egg Salad

Ingredients

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Servings:

Potato & Egg Salad

800   potato
160   green beans
4   large egg
1   red bell peppers
1   small cucumbers
3   fresh chives
3   green onions/scallions (green tips only)*
85   mayonnaise*
1   lemon juice*
1   wholegrain mustard*
1   black pepper*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large saucepan
  • small saucepan

Simple Low FODMAP Potato & Egg Salad

PREP IN 5 MIN COOKS IN 25 MIN SERVES 4
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Dinner, Lunch, Side Dishes, Vegetarian Options

This simple low FODMAP potato & egg salad makes a nutritious and delicious lunch or side salad.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 327
Fat 11.2g
Saturates 2.7g
Protein 13.5g
Carbs 44.4g
Sugars 6.4g
Fibre 6.4g
Salt 0.4g
Iron 3.5mg
Calcium 87.6mg
Calories 327
Fat 11.2g
Saturates 2.7g
Protein 13.5g
Carbs 44.4g
Sugars 6.4g
Fibre 6.4g
Salt 0.4g
Iron 3.5mg
Calcium 87.6mg
Calories 327
Fat 11.2g
Saturates 2.7g
Protein 13.5g
Carbs 44.4g
Sugars 6.4g
Fibre 6.4g
Salt 0.4g
Iron 3.5mg
Calcium 87.6mg
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  1. 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.
  2. 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.
  3. 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.
  4. Make the salad dressing by mixing together the wholegrain mustard, mayonnaise, lemon juice and a couple of grinds of black pepper.
  5. 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.
  6. Enjoy.

Buying Tips

Buy a bunch of green onions/scallions with long green tips. You can use the green tips of the green onions/scallions (which are low FODMAP) and not the white stem when cooking.

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

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.

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