Healthy Herbed Potato Salad
Danielle Gaffen, MS, RDN, LD
- Last Updated
If you’re looking for a light and refreshing side dish to kick off a summer potluck or complete a refreshing homemade lunch, this herbed potato salad is a fantastic option and gentle on digestion, too!
Made without mayonnaise, this healthy herbed potato salad is great for a variety of dietary needs, including vegan, gluten-free, and low FODMAP diets. With the benefits of fresh herbs, extra virgin olive oil, and easily digestible mini potatoes, this no mayo potato salad is packed with flavor and nutrients, making it ideal for those managing Crohn’s or colitis.
Health Benefits of Potato Salad with Herbs
Peeled Mini Potatoes:
Peeled mini potatoes provide a soft, easily digestible starch, which can be gentle on the digestive system when cooked fully. Peeling removes a significant amount of insoluble fiber. For many people with IBD—particularly during a flare—insoluble fiber can be difficult to tolerate, as it adds roughage that may further irritate an already inflamed digestive tract. That’s why we recommend these potatoes are peeled as a gentler option.
- Peeled potatoes still offer a good source of potassium and vitamin C.
- If you’re experiencing an IBD flare with diarrhea, peeled potatoes can help thicken stool.
- Plus, a fun thing happens when you cook and cool potatoes (as in in the fridge, like a potato salad traditionally requires). After being fully cooled, they develop what’s called resistant starch. Resistant starch basically works like a prebiotic. That means it feeds the good bacteria in your gut, which can help with IBD management in the long run!
Fresh Flavors:
Herbs don’t just add flavor—they also help with digestion!
- Dill can help with bloating and digestive discomfort.
- Parsley provides a boost of vitamin K. We are fans of vitamin K because it can help support bone health.
- Both herbs are rich in antioxidants, which contribute to overall wellness and may have anti-inflammatory properties.
Extra Virgin Olive Oil:
The olive oil helps boost the overall nutrient value of this meal. Olive oil is a healthy fat with anti-inflammatory effects, making it an excellent choice for those managing Crohn’s disease or IBD.
The natural fats in olive oil also help your body absorb other important vitamins that rely on fat to travel through the body. For example, vitamin K mentioned above!
Nutritional Highlights
This herbed potato salad is:
- A good source of fiber for digestive health, regulating bowel movements, and IBD comfort.
- Rich in vitamin K and vitamin C, helping bone health and offering antioxidant support.
- A good source of iron, one of the top 5 most common mineral deficiencies that many IBD warriors experience.
Is Potato Salad Healthy for Sensitive Digestion?
Traditional potato salads can sometimes include ingredients that are harder to digest for some people, like mayo, red or white onions, pickles, and mustard. It depends on your body, but this herbed potato salad is crafted with sensitive digestion in mind. Peeling the potatoes removes a significant amount of insoluble fiber, making them nice and soft for those with IBD.
This simple, clean combination makes it an ideal option for individuals seeking a delicious side dish that’s easy on the gut.
Meal Pairing Suggestions
This herbed potato salad makes a perfect side dish for grilled or roasted poultry, fish, or as part of a picnic spread. You can even enjoy it with a refreshing carrot & fennel soup!
Add more your favorite summer meals with this delicious no mayo potato salad!
How to Make Healthy Herbed Potato Salad
Start by boiling the mini potatoes until fork-tender, about 12 minutes. Then, let them cool and gently rob off the skins with a towel or your fingers. Cut the peeled mini potatoes in half. In a bowl, toss the potatoes with the remaining ingredients. Serve the salad warm or refrigerate it for at least an hour for a chilled option that’s higher in resistant starch.
Healthy Herbed Potato Salad
Equipment
- 1 Pot large
- 1 Bowl
Ingredients
- 3 cups Mini Potatoes
- 2 Tbsps Extra Virgin Olive Oil
- 1 Tbsp White Wine Vinegar
- 2 stalks Green Onion chopped
- 2 Tbsps Fresh Dill finely chopped
- 2 Tbsps Parsley finely chopped
- Sea Salt & Black Pepper to taste
Instructions
- In a large pot, add the potatoes and enough water to cover them.
- Bring the pot to a boil and cook for 12 to 15 minutes or until fork-tender.
- Drain and let them cool slightly until safe to handle.
- Gently rub off the skins with a towel or your fingers.
- Cut peeled mini potatoes in half.
- Place the halved potatoes in a bowl and add the oil, vinegar, onion, dill, parsley, salt, and pepper. Toss to combine.
- Serve warm or refrigerate for at least an hour before serving. Enjoy!
Notes
Nutrition
Take Home Message
Sometimes potatoes get a bad rap, but this healthy herbed potato salad proves they can be a nourishing, well-tolerated addition to an IBD-friendly diet—gentle on digestion, easy on the gut, and packed with flavor and nutrients.
Learn More
- Check out more IBD-approved Lunch and Dinner Recipes here
- Learn when salad is okay to eat with Crohn’s disease
- Dive deep and learn about lectin foods and IBD
References
- Muow M. In defense of potatoes: How resistant starch from potatoes affects the gut microbiota. European Society for Neurogastroenterology and Motility. Published August 2019. Accessed June 2025. https://www.gutmicrobiotaforhealth.com/in-defense-of-potatoes-how-resistant-starch-from-potatoes-affects-the-gut-microbiota/
- Naseri M, Mojab F, Khodadoost M, et al. The Study of Anti-Inflammatory Activity of Oil-Based Dill (Anethum graveolens L.) Extract Used Topically in Formalin-Induced Inflammation Male Rat Paw. Iran J Pharm Res. 2012;11(4):1169-1174.
- Bolton-Smith C, Price RJ, Fenton ST, Harrington DJ, Shearer MJ. Compilation of a provisional UK database for the phylloquinone (vitamin K1) content of foods. Br J Nutr. 2000;83(4):389-399.
- Farzaei MH, Abbasabadi Z, Ardekani MR, Rahimi R, Farzaei F. Parsley: a review of ethnopharmacology, phytochemistry and biological activities. J Tradit Chin Med. 2013;33(6):815-826. doi:10.1016/s0254-6272(14)60018-2
- Vrdoljak J, Kumric M, Vilovic M, et al. Effects of Olive Oil and Its Components on Intestinal Inflammation and Inflammatory Bowel Disease. Nutrients. 2022;14(4):757. Published 2022 Feb 11. doi:10.3390/nu14040757
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