With Canada Day and the 4th of July coming up, you definitely want to have this Low FODMAP Instant Pot Potato Salad recipe in your back pocket! This healthy, low FODMAP potato salad recipe features tender potatoes and crunchy veggies coated in a creamy, tangy, mouthwatering dressing. The perfect low FODMAP side salad for a summer barbecue or holiday get-together, this low FODMAP potato salad is also Paleo, Whole30, dairy-free, gluten-free, and refined sugar-free.
- Low FODMAP Potato Salad: A Summer Favourite
- Why Low FODMAP Instant Pot Potato Salad?
- Some Things to Consider Before Making this Low FODMAP Instant Pot Potato Salad Recipe
- Necessary Equipment
- Low FODMAP Instant Pot Potato Salad: Ingredients & Success Tips
- Low FODMAP Instant Pot Potato Salad (Dairy-Free, Paleo, Whole30)
- Related Recipes
Low FODMAP Potato Salad: A Summer Favourite
Potato salad has always been my favorite summer side dish. Before my clean eating days, I'd buy a tub of it at the store and quickly devour it. Now that I've been enlightened in the benefits of clean eating and unwillingly forced into the ways of low FODMAP eating, I don't do that anymore, which is clearly better for my health.
Why Low FODMAP Instant Pot Potato Salad?
Because, well...Instant Pot. I love using it, and it makes cooking certain things so easy and hands-off. In the case of this low FODMAP potato salad, you add water to the Instant Pot, chop the potatoes, put them in on top of a veggie steamer, close the lid, set the pressure release valve to "Sealing," push the "Pressure Cook" button and set the timer for 2 minutes. When you open the lid, you have potatoes that are cooked perfectly for potato salad. They're tender but not too tender so that they fall apart when you mix them together with the other ingredients. Unless you're a particularly brutal stirrer.
Some Things to Consider Before Making this Low FODMAP Instant Pot Potato Salad Recipe
One slight drawback to this particular recipe is that you need to have a vegetable steamer basket. Using the trivet that comes with the Instant Pot will not work. The potatoes are too small and will fall right through.
Some recipes tell you to chop the potatoes into larger pieces initially so that they don't fall through the trivet. Then, you chop them after they're cooked. That idea didn't appeal to me since I have a veggie steamer basket and can just use that.
Secondly, I don't like eggs in my potato salad, so this recipe does not include the cooking of eggs, just potatoes. If you need eggs in your potato salad, I can respect that; there are tons of Instant Pot potato salad recipes with eggs out there that cook both the potatoes and eggs in the Instant Pot at the same time. I think this is brilliant but not necessary for my particular needs.
Here's the full list of equipment I use to make this low FODMAP potato salad in the Instant Pot:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Vegetable steamer basket
- Chopping board
- Chopping knife
- Measuring cups and spoons
- Large spoon
- Two large bowls
- Small bowl
- Colander (a.k.a. strainer)
- Sink with cold water
Low FODMAP Instant Pot Potato Salad: Ingredients & Success Tips
Not all potatoes work well when it comes to making homemade potato salad. Waxy potatoes - such as red, purple, or fingerling potatoes - work best. This is because they are better at keeping their form when cooked than starchier potatoes like russet or Idaho. I use red potatoes for potato salad as they are easy to find around here.
To start, I wash and chop 2 pounds of red potatoes into ½-inch pieces. You can remove the potato skins beforehand if you want to. I leave them on as I like keeping the nutrients that they bring in the salad. I'm also all about doing less work.
After pouring a cup of cold water and placing the veggie steamer into the Instant Pot, I pile on the chopped potatoes so that they are evenly stacked on the veggie steamer within the Instant Pot. I close the lid, set the pressure release valve to sealing, press "Pressure Cook" or "Manual" and set the cooking time to 3 minutes. My pot took about 13 minutes to come to pressure, so your potatoes will take about 15 minutes total to cook and then take about 2 minutes to quickly release the pressure.
After the potatoes have finished cooking, I open the lid, let the steam dissipate for a few seconds, and scoop them out with a large spoon into a colander. I gently rinse the potatoes with cold water for a few minutes until they are lukewarm to the touch. Then, I let them sit to drain and cool the rest of the way. You could just let them sit to cool without rinsing, but rinsing them with cold water is way faster and doesn't make them fall apart as long as you don't pressure wash them.
While the potatoes are cooking, I chop the rest of the produce for the potato salad. The produce I've selected is a bit non-traditional as I wanted to make this low FODMAP potato salad more refreshing and also compensate for having minimal celery to keep it low FODMAP. Here's the full list:
- Scallions: a.k.a. green onions, the green tops only for low FODMAP.
- Red bell pepper: Provides some refreshing flavor, crunch and color.
- Celery: ¼ stalk per serving is Monash University's recommended tolerable amount for low FODMAP. We're only putting in one medium stalk, which comes to only 1/10 of a stalk per serving.
I finely chop everything but the scallions (just slicing them is okay), add it to a large bowl, and set the bowl aside until the potatoes have cooked and cooled. Once the potatoes have cooled, I add them to the bowl with the chopped produce and gently stir with a spoon until combined.
Low FODMAP Potato Salad Dressing
The low FODMAP Potato Salad Dressing ingredients include the following:
- Dairy-free mayo: I use avocado oil mayo by Chosen Foods. I'm providing the link for reference purposes, but I buy it way cheaper at Costco.
- Dried chives: One of my favorite low FODMAP herbs to replace garlic and onion powder. I use dried instead of fresh as I always have them on hand, and it's just so easy to throw them in.
- Salt and ground black pepper: These bring out all the flavors.
- Fresh dill, chopped: a common potato salad ingredient. I would not use dry dill if you can help it; you really want the flavor of fresh dill to shine through.
- Horseradish: Not a super common ingredient for potato salad, but I had potato salad with horseradish many years ago and really liked it. It gives the potato salad a bit of a kick without being too spicy. Monash University's Low FODMAP Diet App lists horseradish as low FODMAP in quantities of up to 2 tablespoons or 42 grams per serving. We're only putting in 1 tablespoon for 10 servings of potato salad.
- Yellow mustard: Monash deems yellow mustard tolerable for people with IBS in quantities of up to 1 tablespoon or 11 grams per serving as long as the mustard does not contain added garlic or onion. We're only putting in 2 tablespoons spread across 10 servings. I discuss more on mustard and suggest low FODMAP brands in my Juicy Low FODMAP Turkey Burgers post.
- White wine vinegar: I believe white vinegar is traditionally used in potato salad for acidity, but I find its flavor incredibly harsh. I use white wine vinegar, which is low FODMAP as well as Whole30 compliant.
I add the dressing ingredients to a small bowl and whisk to combine. I've ordered them a bit oddly in the ingredients list, but I did this intentionally so you can reuse your measuring spoons without having to clean them or get a new one to add the ingredients that follow. That's a bit of a pet peeve of mine when I have to do that while making a recipe. You'll see what I mean when you make it.
Once I've mixed the dressing ingredients together, I pour the dressing onto the produce mixture, using a spatula to scrape every last bit of dressing out of the bowl. I stir the salad until all of the produce is evenly coated.
Lastly, I cover and refrigerate the salad for a minimum of 1 hour prior to serving but preferably longer so it gets well chilled. If you'd like to make a side salad that you don't have to chill before serving, check out my Low FODMAP Broccoli Salad with Bacon recipe. It doesn't require chilling before serving.
Low FODMAP Instant Pot Potato Salad (Dairy-Free, Paleo, Whole30)
- 2 pounds red potatoes, skin on or off, chopped into ½-inch pieces
- 1 cup cold water
- ½ cup scallions, green parts only, chopped
- ¾ cup red bell pepper, finely chopped*
- 1 medium stalk celery, finely chopped*
Low FODMAP Potato Salad Dressing:
- ½ cup dairy-free mayo
- 1 tablespoon dried chives
- 1 ½ teaspoons salt
- ½ teaspoon ground black pepper
- 2 teaspoons fresh dill, chopped
- 1 tablespoon horseradish*
- 2 tablespoons yellow mustard*
- 2 teaspoons white wine vinegar
- You can chop all the produce before starting to cook or just chop the potatoes and then chop the remaining produce while the potatoes are cooking and cooling.
- Add 1 cup of cold water to your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker and place a vegetable steamer basket into the inner pot. Evenly pile the chopped potatoes onto the vegetable steamer basket. Close the lid of the Instant Pot, set the pressure release valve to “Sealing,” hit the “Pressure Cook” or “Manual” button and set the timer for 3 minutes.
- While the potatoes are cooking, chop the scallions, red bell pepper, and celery and add to a large bowl. Mix with a spoon until combined. Set aside.
- In a small bowl, add the mayo, chives, salt, pepper, dill, horseradish, mustard, and white wine vinegar and whisk until thoroughly mixed.
- Once the cooking cycle has completed, quick release the pressure on the Instant Pot. Open the lid and allow the steam to dissipate for a few seconds. Using a large spoon, scoop the potatoes into a colander (a.k.a. strainer). Gently rinse the potatoes in cold water for a few minutes until they are just lukewarm. Set aside to cool and drain for a few minutes while you finish chopping the produce or mixing the dressing.
- Once the potatoes have cooled, add them to the bowl containing the other produce and stir with a spoon until combined. Add the dressing from the small bowl to the bowl with the produce, scraping the bowl with a spatula to get all the dressing into the salad. Mix the salad with a spoon until all the produce is thoroughly coated in dressing. Cover and refrigerate for a minimum of 1 hour (preferably longer) prior to serving.
- Serve this low FODMAP potato salad at a summer picnic, potluck, barbecue, Canada Day or 4th of July celebration or any summer lunch or dinner. Serve alongside my Juicy Low FODMAP Turkey Burgers or Low FODMAP Instant Pot BBQ Pulled Pork for a even more delicious summer meal.
- Red bell pepper: Update: 3/4/22: Monash University's Low FODMAP Diet App now lists red bell pepper as low FODMAP in quantities of up to ⅓ cup per serving. FODMAP type: Fructose
- Celery: Monash lists celery as low FODMAP in quantities of up to 10g per serving, which is about ¼ of a stalk. The quantity in this recipe comes to 1/10 stalk per serving. FODMAP type: Mannitol
- Horseradish: Monash lists horseradish as low FODMAP in quantities of up to 2 tablespoons or 42 grams per serving. The quantity called for in this recipe comes to 1/10 of a tablespoon per serving. FODMAP type: Fructans
- Yellow mustard: For low FODMAP, the mustard should not contain garlic, onion or any other high FODMAP ingredients. Yellow mustard brands with “Spices” listed as an ingredient could still contain high FODMAP ingredients – check with the manufacturer.
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