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FODMAP IT!™ Potato & Fennel Salad with Cucumber Yogurt Raita


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Low FODMAP Potato & Fennel Salad for a Company-Worthy Salad

This Potato & Fennel Salad with Cucumber Yogurt Raita is a bit more complex than our other quick and easy low FODMAP recipes for potato salad, but the results are surprising and well-worth the time.

I first saw the original recipe in the June 2018 issue of Food & Wine magazine. The idea of combining the ingredients as presented was enticing.

overhead image of Potato & Fennel Salad with Cucumber Yogurt Raita on blue and white plate

Potato & Fennel Salad Inspiration

The article was about a chef native to Kerala, India but now cooking in Denver, hence the dualistic flavors and culinary approach.

His cooking technique was to grill the fennel and potatoes and indeed the smokiness imparted by hardwood charcoal is incomparable, but I wanted to be able to have this dish anytime, with indoor techniques.

Below you will see how to make this Potato & Fennel Salad with your oven cranked up high to roast the fennel and potatoes.

Making the Cucumber Yogurt Raita

This Potato & Fennel Salad is brought together with a creamy cucumber raita.

Grate the cucumber, peel and all, on the largest holes of a box grater. Gather up in several layers of paper towels or a clean tea towel and squeeze firmly over the sink; a lot of liquid will emerge and you want the cucumber shreds as dry as possible.

Do not skimp on this step or you will have a watery mess.

It sounds like a pain, but it goes quickly. You can use several layers of paper towels if need be.

closeup of Potato & Fennel Salad with Cucumber Yogurt Raita

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overhead image of Potato & Fennel Salad with Cucumber Yogurt Raita on blue and white plate
5 from 2 votes

FODMAP IT!™ Potato & Fennel Salad with Cucumber Yogurt Raita

This FODMAP IT!™ Potato & Fennel Salad with Cucumber Yogurt Raita is an elegant potato salad and perfect alongside grilled meats.

Makes: 8 Servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Author: Dédé Wilson


  • 1 pound (455 g) small, waxy potatoes, scrubbed (I used red, white and blue)
  • 1 medium (250 g) fennel bulb with stalks
  • 2 tablespoons Fody Shallot-Infused Olive Oil or Garlic-Infused Oil, made with olive oil
  • 3/4 about 12 ounces/(340 g) hothouse English cucumber, end discarded
  • 1 1/4 cups (306 g) lactose-free yogurt
  • 1 tablespoon plus 1 teaspoon freshly grated peeled gingerroot
  • 2 tablespoons lemon juice, divided
  • Kosher salt
  • Freshly ground black pepper
  • 1/4 cup (8 g) torn mint leaves
  • 1 teaspoon toasted fennel seeds, cracked (see Tips)


  1. Position rack in hottest area of oven. Preheat oven to 425°F/220°C.
  2. Halve the potatoes if necessary; some might be small enough to leave whole. Steam or cook in boiling water for 10 to 12 minutes; drain. They will not be cooked through but should be about halfway cooked. Cool slightly and place in large mixing bowl.
  3. Meanwhile, remove any feathery fronds from the fennel bulb and save, setting aside. Cut the stalks very thinly, crosswise into 1/8-inch (3 mm) rounds; set aside in a small bowl and stir together with 1 tablespoon lemon juice and season with salt and pepper; save for later.
  4. Remove and discard root end of fennel bulb, then cut bulb into sixths and add to mixing bowl holding potatoes. Toss with oil, then spread out in single layer on a rimmed half-sheet pan and roast for about 15 minutes or until tender and cooked through.
  5. While potatoes and fennel are roasting, prepare the cucumber as follows: grate, skin and all, on the largest holes of a box grater, then gather in a clean tea towel and wring as dry as possible over sink; a lot of liquid will be discarded. You want the cucumber as dry as possible. Empty cucumber shreds into mixing bowl and add yogurt, ginger, remaining lemon juice and season with salt and lots of pepper; stir together well.
  6. Schmear the cucumber yogurt raita on a large platter. Scatter the potatoes and cooked fennel bulb on top of the yogurt. Scatter fennel rounds over the top, then sprinkle with mint leaves, fennel seeds and any reserved fennel fronds and serve immediately while potatoes and fennel are warm. Scoop up the yogurt raita with the vegetables upon serving.



  • You can toast the fennel seeds by tossing them around in a skillet over medium heat for a few minutes or just until they smell fragrant. After they cool you can “crack” them by placing on a cutting surface and pressing hard on top of them with a mallet or even a heavy canned good!


Course: Salad, Side Dish
Cuisine: American, Indian


Calories: 109kcal | Carbohydrates: 15g | Protein: 3g | Fat: 3g | Fiber: 2g | Sugar: 3g | Vitamin C: 1.5mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

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