Low FODMAP German Potato Salad with Kale (2024)

Low FODMAP German Potato Salad is a warm side dish made with potatoes, bacon, and a sour-sweet dressing. My version uses a little less added sugar than classic recipes and adds a veggie-boost of colorful kale.

Do you have a food that just reminds you of your childhood?

German potato salad is one of those foods for me. I grew up in a very German-American community in rural Minnesota, and my dad has been part of a German music group since before I was born. So, I attended a lot of German music festivals growing up and ate a lot of German (inspired) dishes, including German potato salad.

So, what is German potato salad?

Unlike American potato salad, which is often mayonnaise-based and served cold, German potato salad is made with a vinegar-sugar dressing and typically served warm.

WHY LOW FODMAP GERMAN POTATO SALAD?

Many recipes for classic German potato salad call for high FODMAP ingredients like onion or garlic. So, I’ve created a version using FODMAP-friendly substitutes, like garlic-infused olive oil and green onion tops.

The dietitian in me likes to add in some extra (FODMAP-friendly) veggies whenever possible. So, I’ve also added a little bit of kale. Kale isn’t a traditional ingredient, but my sister-in-law recently added it to hers and I loved the idea. It adds color, flavor, and extra nutrients (fiber, vitamins & minerals) to this salad.

Finally, many German potato salad recipes usually call for a cup (or more) of added sugar, which makes them extra delicious and great for a once-in-a-while food, but maybe not for an “everyday” side.

Although white sugar doesn’t contain FODMAPs and can certainly be part of a balanced diet, I wanted to create a low FODMAP version of this salad that used a little less added sugar and would be something I’d want to eat on a regular basis.

Did I mention this yummy veggie-packed salad calls for just 8 ingredients? 🙂

INGREDIENTS YOU’LL NEED FOR THIS SALAD RECIPE

The items you will want to grab to make this low FODMAP German-inspired potato salad are:

• Baby red potatoes
• Kale
• Apple cider vinegar
• White sugar
• Garlic-infused olive oil
• Dijon mustard
• Bacon
• Green onion (tops)

LOW FODMAP NOTES ABOUT INGREDIENTS

Ingredients used in this recipe have been laboratory-tested for FODMAPs by Monash University and have low FODMAP serving sizes. For the ingredients that I don’t discuss further below, you can find more FODMAP information on the Monash University FODMAP app.

GARLIC-INFUSED OLIVE OIL

Garlic-infused olive oil is a great way to add low FODMAP garlic flavor. For convenience, I typically use Fody Foods Garlic-Infused Olive Oil, which is a certified low FODMAP product.

However, if you don’t have garlic-infused oil, you can quickly make your own before starting the recipe. To make, saute halved (or large pieces of) garlic cloves in the called-for-amount of oil for a couple of minutes to let the flavors infuse. Then, remove the garlic pieces before adding any other ingredients to prevent FODMAPs from transferring. Proceed with the recipe.

Learn more about the science behind why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

DIJON MUSTARD

Generic Dijon mustard has been tested and is low FODMAP. However, it is generally recommended to double-check the label for high FODMAP ingredients before purchasing. As an FYI, “spices” in ingredients lists (for US products) are low FODMAP and do not contain garlic or onion per FDA labeling regulations.

GREEN ONION TOPS

Although the white bulbs are high in FODMAPs, the green tops of green onions are low in FODMAPs. So, the green onion tops are a great way to add low FODMAP onion flavor while low FODMAPing.

HOW TO MAKE GERMAN POTATO SALAD WITH KALE

Boil potatoes. Place potatoes in a large pot and cover with water. Bring to a boil over high heat and continue to cook until the potatoes are fork-tender, about 10 minutes. Drain the potatoes and transfer to a large mixing bowl.

Add kale. Gently stir the (optional) kale into the hot potatoes. The heat from the potatoes will help the kale soften slightly.

Cook bacon. While the potatoes are cooking, heat a large skillet over medium heat. Add the bacon and cook, occasionally turning until crispy, about 8 minutes. While the bacon is cooking, line a plate with paper towels. Using tongs, transfer the cooked bacon to the paper towel-lined plate soaking up some of the excess fat. Reserve 1 tablespoon of bacon fat and save the rest for another use (or discard).

Make dressing. In a small bowl, whisk together the apple cider vinegar, sugar, olive oil, Dijon mustard, and reserved bacon fat until well-mixed. Season to taste with salt and pepper.

Crumble bacon. Crumble or slice the slightly-cooled bacon into small pieces.

Toss and serve. Add the bacon bits, sliced green onion tops, and the dressing to the bowl with the potatoes and kale. Gently toss until everything is mixed and the potatoes are well-coated with dressing. Serve warm.

SERVING SUGGESTIONS

To make this part of a low FODMAP meal, I like to add a source of protein, as well as another FODMAP-friendly veggie and/or fruit. Some possible ideas:

• Protein: Baked chicken or grilled pork chops
• Veggie: Steamed carrots or green beans*
• Fruit: Grapes, orange slices, or strawberries

* Check out the Monash FODMAP app for more ideas with recommended low FODMAP serving sizes.

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