This potato salad is packed with flavor from crispy bacon bits, chives and blue cheese, all in low FODMAP amounts.
White potatoes have been lab tested by Monash University to show no detectable FODMAPs; they have changed their language in the app (it used the literally say “no detectable FODMAPs”), but now it shows that they are low FODMAP up to 500 g. This is over a pound and it does not mean that they are High or Moderate at 501 g. It simply means that is the highest they tested during that testing round.
For more no FODMAP info, check out our article on No FODMAP Foods.
This salad is so hearty with the inclusion of bacon that it makes a great dish to bring to a potluck. You will have a low FODMAP dish to eat and everyone else will love it – whether they are following the diet, or not.
This recipe for Potato Salad with Bacon, Chives & Blue Cheese features russet-style potatoes, which varies from some of our other potato salads that use waxy potatoes, such as our classic Potato Salad with Hardboiled Eggs.
Neither type of potato is better than the other – they just give different results.
Learn About Bacon & FODMAPs
Read all about bacon in our article Is Bacon Low FODMAP?, to help guide you in your shopping purchases. It is easy to find low FODMAP bacon.
Blue Cheese Optional
The blue cheese is optional, by the way, and I have taken pictures of it both ways for you. I absolutely love it with the blue cheese alongside a nice juicy steak, but it is your choice. And, recent studies have now deemed it to be gluten-free.
For a warm, main dish potato salad, try our Warm Salmon and Potato Salad.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts – and the servings remain low FODMAP up to 500 g.
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly. Due to its chemical makeup, maple syrup contains more glucose than fructose and therefore can be considered free of FODMAPs. The FODMAP Friendly app does show you that no FODMAPs were detected in lab testing.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to initial lab testing by Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs. They are currently presented as low FODMAP by Monash up to 500 g (which is the largest amount tested; still essentially no FODMAP). FODMAP friendly has low FODMAP servings currently set at 407 g.
- Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Potato Salad with Bacon, Chives & Blue Cheese
Our low FODMAP Potato Salad with Bacon, Chives & Blue Cheese is super hearty and makes the perfect dish to take to a potluck. We love it alongside grilled meats and poultry.
Low FODMAP Serving Size Info: Makes about 6 cups (1.2 kg); about 12 servings (about ½ cup/100 g each)
Ingredients:
- 1/2 cup (120 ml) extra-virgin olive oil
- 1/4 cup (60 ml) apple cider vinegar
- 1 tablespoon very finely chopped scallion, green parts only
- 1 tablespoon Dijon mustard
- 1 teaspoon maple syrup
- Kosher salt
- Freshly ground black pepper
- 2 pounds (910 g) baking potatoes, peeled, cut into large bite-sized cubes
- 5 crisp-cooked pieces of bacon, crumbled; use gluten-free if following a gluten-free diet
- 2 ounces (55 g) crumbled blue cheese
- 2 tablespoons snipped chives
Preparation:
-
Make the Dressing: Whisk together the olive oil, vinegar, chopped scallion, mustard and maple syrup. Season well with salt and pepper; set aside.
-
Cook the Potatoes: Place potatoes in a large pot and cover with cool water. Cover and bring to a boil over medium heat, adjust heat and simmer until potatoes are tender, about 10 minutes. Drain well and add back to pot (no need to dirty another bowl!). Drizzle over the dressing while potatoes are still warm and toss to coat well; the potatoes will absorb the dressing well with this technique.
-
The salad is ready to serve. The salad can be refrigerated in an airtight container for up to 3 days, but bring to room temperature before serving. Right before serving fold in the crumbled bacon, chives and blue cheese, if using.
Notes:
Tips
- The dressing can be made the day ahead and stored at room temp. It is also easy to double and fantastic with green salads as well, especially kale salads where the sweetness of the maple syrup complements the slightly bitter green.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts – and the servings remain low FODMAP up to 500 g.
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly. Due to its chemical makeup, maple syrup contains more glucose than fructose and therefore can be considered free of FODMAPs. The FODMAP Friendly app does show you that no FODMAPs were detected in lab testing.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Potatoes: Potatoes have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to initial lab testing by Monash, starchy baking potatoes, red-skinned, yellow-skinned and purple potatoes contain no FODMAPs. They are currently presented as low FODMAP by Monash up to 500 g (which is the largest amount tested; still essentially no FODMAP). FODMAP friendly has low FODMAP servings currently set at 407 g.
- Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
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.
Yum! Made this tonight to have with some rainbow trout, and it was delicious! I can’t wait to eat it again for lunch tomorrow! Thank you!
Oh Jodi, that is right up my alley! It is so exciting for me to see how people like you are eating well and THRIVING on the low FODMAP diet. That is our raison d’être! I would deliberately build in those lunch leftovers! YUM.
Dede, I don’t think I would be eating as well, or enjoying the low FODMAP diet so much if it weren’t for this site and your book. I’ve tried recipes from other sites, of course, and other books. But I always come back here. The flavor profiles of so many of the recipes here are of the type that really appeal to my palate, and are flavor combinations that I would have sought out in my pre-low FODMAP life. That makes the food I find here “comfort food” for me. Not to mention that your recipes always turn out so well! Your site is a godsend. Without it, I think I might have given up on this diet. So thank you.