Is Potato Salad Healthy?
Creamy healthy potato salad is possible with yogurt and my Ukrainian heritage help. I combined my childhood favorite egg, radish and cucumber salad with traditional North American potato salad. And the result is lighter and healthier potato salad without sacrificing the flavour.
According to Organic Facts, potatoes contain a lot of potassium (especially skin and right underneath), vitamins C and B, and fiber. Potatoes help reduce inflammation, treat kidney stones and diarrhea, and prevent heart disease.
Tips for Best Healthy Potato Salad
- One tablespoon of mayo makes all the difference. Don’t skip.
- No fat free or low fat yogurt because potato salad will taste “skinny”.
- This Greek yogurt potato salad is extra delicious after chilling for a few hours.
- If you want potatoes to hold their shape, choose waxy type like yellow, red or Yukon gold.
- If you want more mushy salad use russet potatoes.
- Stir salad with wooden spoon – metal one just rips potatoes apart.
How to Make Healthy Potato Salad
I tested recipe three times and me and my 10 year old agreed in unison that radishes and cucumbers add a nice crunch, slicing potatoes in rounds is the way to go, and without eggs potato salad is not a potato salad.
1. Boil Potatoes and Eggs
Start by boiling potatoes and eggs together. This method saves a pot to wash and yields the same result – cooked eggs and potatoes.
All you have to do is remove eggs after 5 minutes and cool off in cold water. Keep cooking potatoes for another 10 minutes, drain and then let cool off for 10-15 minutes. Using baby potatoes with thin skin eliminates need for peeling and adds extra vitamins and nutrients to the salad.
2. Slice Vegetables and Eggs
I decided to slice and not chop potatoes to complement the radishes.
Long English cucumber has soft skin, however if you have got field of garden cucumbers with thicker skin and feel like you would enjoy them more peeled – go ahead. The most important step is to remove (and eat) the seeds in the middle that contain a lot of water. Then cut cucumber lengthwise and chop into quarters.
3. Make Healthy Greek Yogurt Dressing
I added 3 hard boiled eggs and reduced mayo to 1 tbsp.
OK, here is my position on replacing mayo with Greek yogurt in traditional creamy salads. No matter how much Greek yogurt you add, salad won’t be the same as the mayo version. However, if you add just a touch of mayo, it will gain that extra oomph and mayo like taste (same goes for tuna zucchini fritters and Greek yogurt tartar sauce).
I used organic whole milk yogurt that is same thick and creamy as Greek yogurt. And when it comes to dairy and meat, it has to be organic or grass fed for me. I am a strong believer in more nutrition, lesser exposure to harmful chemicals and humane treatment of animals that organic products offer.
Make Ahead Salad?
You can refrigerate salad for up to 24 hours. Because it contains radishes and cucumbers, some liquid will accumulate at the bottom of the bowl with leftovers. Nevertheless, vegetables didn’t become soggy and we stirred everything right before serving each time (after testing recipe three times, needless to say we were eating potato salad for 5 days).
To make ahead: Refrigerate chopped vegetables and eggs covered for up to 48 hours. Add dressing right before serving.
More Healthy Potato Salad Recipes:
- Cauliflower potato salad – I promise it tastes 99% like potato salad.
- Sweet potato noodle salad with lime and peanuts.
- 30 healthy salads to try this year because they are better than any restaurant’s.
Healthy Potato Salad
Healthy Potato Salad Recipe with Greek yogurt, chock full of vegetables and just a touch of eggs and mayo. Everyone will love this potato salad full of flavour and not drowning in cups of mayo!
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 6 servings 1x
- Category: Salad
- Method: Stove
- Cuisine: American Ukrainian
- 2 lbs baby potatoes
- 2 1/2 tsp salt
- 3 large eggs, chopped
- 1 tbsp any vinegar except balsamic
- 2 bunches radishes, sliced
- 1 long English cucumber
- 2 tbsp chives or green onions, finely chopped
Healthy Potato Salad Dressing:
- 1 cup Stonyfield Greek yogurt, whole milk
- 1 tbsp avocado oil mayo
- 1 tsp any mustard
- 1 small garlic clove, grated
- 1/2 tsp salt
- Ground black pepper, to taste
- In a medium pot, add potatoes, eggs and 2 tsp salt; add enough cold water to cover, place lid on top and bring to a boil on high heat. Reduce heat to low and cook for 5 minutes. Remove eggs with a slotted spoon into a bowl with cold water; cook potatoes for another 10 minutes or until fork tender. Drain potatoes and let cool for 10 minutes uncovered.
- Slice potatoes into small rounds and transfer to a large salad bowl. Add 1 tbsp vinegar and 1/2 tsp salt, toss or mix with a wooden spoon and set aside.
- In the meanwhile, cut cucumber lengthwise, remove seeds with a teaspoon (eat them), then cut each half lengthwise one more time, slice and transfer to a bowl with potatoes. Slice radishes, peel and chop eggs, whisk with a fork all Healthy Potato Salad Dressing Ingredients in a small bowl, and add to the salad.
- Gently stir with wooden spoon. Enjoy immediately or chill for a few hours for best results.
Store: Refrigerate in an airtight container for up to 3 days.
Did you make this recipe? Please give it a star rating in the comments.