• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Fun Without FODMAPs logo

  • Low FODMAP Recipes
  • About Em Schwartz RDN
    • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • Low FODMAP Recipe Index
  • About Em Schwartz, RDN
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Low FODMAP Recipes » Low FODMAP German Potato Salad with Kale

    Low FODMAP German Potato Salad with Kale

    Published: Nov 28, 2017 | Updated: Aug 13, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    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. 

    bowl of boiled potatoes and shredded kale

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

    crispy bacon on paper towel-lined plate

    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).

    German potato salad dressing being whisked in small bowl

    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.

    crispy bacon being sliced into bite sized pieces on cutting board

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

    German-inspired potato salad being tossed together

    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.

    A scoop of german potato salad

    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.

    Print

    Recipe

    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    A bowl filled with warm potato salad with kale

    Low FODMAP German-inspired Potato Salad


    • Author: Em Schwartz, MS, RDN
    • Total Time: 35 minutes
    • Yield: 6 1x
    Print Recipe
    Pin Recipe

    Description

    Sweet, sour and served warm, this Low FODMAP German Potato Salad is a hearty side dish that’s perfect for the cold weather months.


    Ingredients

    Scale
    • 2 pounds baby red potatoes, quartered or diced into ¾-inch pieces
    • 1 cup finely shredded kale, tough ribs removed (optional)
    • 3 tablespoons apple cider vinegar
    • 1 tablespoon granulated sugar
    • 2 teaspoons garlic-infused olive oil
    • 2 teaspoons Dijon mustard
    • 6 slices lower-sodium bacon
    • Salt and pepper
    • ⅓ cup sliced green onion tops, green parts only

    Instructions

    1. 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. Gently stir the (optional) kale into the hot potatoes. The heat from the potatoes will help the kale soften slightly.
    2. While the potatoes are cooking, heat a large skillet over medium heat. Add the bacon and cook, turning occasionally, 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 discard the rest (or save for another recipe).
    3. In a small bowl, whisk together the apple cider vinegar, sugar, olive oil, Dijon mustard, and reserved bacon fat until combined and smooth. Season to taste with salt and pepper.
    4. Crumble or slice the slightly-cooled bacon into small pieces.
    5. Add the bacon bits, sliced green onion tops, and the dressing to the bowl with the potatoes. Gently toss until everything is mixed and the potatoes are well-coated with dressing. Serve warm.

    Storage: This salad is best enjoyed soon after it is prepared – the flavor and texture do change slightly after refrigeration. With that said, leftovers can be refrigerated in an airtight container for up to 3 days. Freezing is not recommended.

    Notes

    FODMAP Info: Ingredients used in this recipe have been laboratory-tested for FODMAPs by Monash University and have low FODMAP serving sizes. Find more FODMAP information for specific foods using the Monash University FODMAP app.

    Dijon Mustard: Dijon mustard has been tested and is low in FODMAPs. However, it is good practice to double-check product labels for high FODMAP ingredients before purchasing. As an FYI, “spices” on a label in the US do not contain onion or garlic per FDA labeling regulations. 

    • Prep Time: 15 minutes
    • Cook Time: 20 minutes
    • Category: Side Dish
    • Method: Stove Top
    • Cuisine: German American

    Keywords: potatoes, warm salad, lactose free, dairy free, gluten free,

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    2
    « Low FODMAP Salmon with Rosemary and Chives
    Low FODMAP Carrot and Tomato Soup »
    • Share
    • Tweet
    • Yummly
    • Email

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

    Hey there! I’m Em:

    a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)! Learn more

    Hi, I'm Skylar! This is a fake profile talking about how I switched to a paleo diet and it helped my eczema and I grew 4". Trust me, I'm an online doctor.

    More about me →

    Popular

    • Baked salmon crusted with walnuts.
      Low FODMAP Walnut Crusted Salmon
    • A skillet filled with four cooked eggs sitting in a salsa verde sauce.
      Low FODMAP Salsa Verde Skillet Eggs
    • A skillet filled with a curry made with shelled edamame, tomatoes, and potatoes.
      Low FODMAP Curry with Potatoes and Edamame
    • A hard shell taco filled with low FODMAP taco beef, shredded cheddar, shredded lettuce, and diced cherry tomatoes.
      Quick and Easy Low FODMAP Beef Tacos

    You can duplicate your homepage's trending recipes section in the sidebar to reinforce the internal linking.

    We no longer recommend using a search bar, newsletter form or category drop-down menu in the sidebar. See the Modern Sidebar post for details.

    If the block editor is not narrower than usual, simply save the page and refresh it.

    Footer

    ↑ back to top

    • Privacy Policy
    • Disclaimer

    As an Amazon Associate, I earn from qualifying purchases

    Copyright © 2022 Fun Without FODMAPs