by Olena

Healthy Potato Salad

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Olena Osipov
5 from 25 votes

Healthy Potato Salad is creamy, flavorful and made low fat with simple ingredients. Healthier Greek yogurt potato salad recipe still has a touch of mayo to retain authentic taste and is a must at any summer gathering. No one will even guess they are eating a healthified version of this classic side due to the amazing taste and texture!

Other potluck-worthy favorites around here are this low carb cauliflower potato salad, healthy pasta salad and healthy broccoli salad.

Healthy Potato Salad in a bowl

Why This Healthy Potato Salad Recipe Works?

Healthy potato salad works! Growing up in Ukraine, our version of potato salad was called “Olivi’e”. It is a cross between egg salad and baked potatoes with addition of diced kielbasa, canned peas and a lot of mayo. It is very good but after living in Canada for 20 years, I rarely cook Ukrainian version of potato and egg salad.

These days I stick to a healthy potato salad recipe with diced pickles, red onion, fresh dill (of course!) and a creamy dressing consisting of yogurt, a bit of mayo, mustard and vinegar. So good cold, especially if you pair it with healthier pressure cooker ribs or healthy pulled pork and Instant Pot corn on the cob, this dinner is heavenly!

When I am feeling “really healthy” I make cauliflower potato salad. Listen up – it is low carb “potato salad” made with cooked cauliflower instead of potatoes. No one will notice or even if they do, they will be asking for the recipe! And if I am short on time, I make potato salad in the Instant Pot.

Healthy Potato Salad closeup

Ingredients for Greek Yogurt Potato Salad

These are default healthy potato salad recipe ingredients but they can vary on your taste and ingredients you have on hand. See below for variations and substitutions.

  • Potatoes: Best potatoes for healthy potato salad recipe are Yukon gold potatoes, red potatoes or baby potatoes. Leave russet potatoes for mashed potatoes and zucchini potato bake.
  • Eggs: I use 3 eggs but occasionally I add 5 eggs because I love anything eggs like avocado egg salad!
  • Pickles: Dill pickles vs. sweet pickles are my fave. You can also use chopped sauerkraut or seeded fresh cucumber.
  • Yogurt: Plain or Greek yogurt with fat content of at least 2% is the best. 0% or non-fat yogurt tastes chalky.
  • Mayo: I am using mayo made with avocado oil. There are many healthier mayonnaise available on the market today like made with olive oil, Vegenaise, any organic and natural brand.
  • Red onion: Red onion is more mild and sweeter than yellow onion.
  • Vinegar, mustard, salt and pepper: For tang and taste!

How to Make Healthy Potato Salad

Potato salad can be healthy! Follow these steps to make the best potato salad that is also lower in fat and calories.

  • Cook potatoes and eggs together on the stove: Combine potatoes and eggs in a medium pot with enough cold water to cover them, cover and bring to a boil. Once boiling, reduce heat and cook for 7 minutes. Remove eggs and place in a bowl with cold water so they stop cooking. Keep cooking potatoes until fork tender. You can also cook potatoes in the Instant Pot – see directions below in recipe card – and then separately make Instant Pot eggs or eggs on the stovetop. (or just make Instant Pot potato salad!)
  • Drain potatoes: 20 minutes until they are cool.

Adding potatoes that are too warm could result in watery potato salad! Be sure to cool potatoes completely.

  • Chop, prep and add to a large salad bowl: pickles, red onion, dill, mustard, vinegar, yogurt, mayo, salt and pepper.
  • Chop eggs and dice/chop potatoes: add to the bowl with other ingredients.
  • Stir: all ingredients gently together.
  • Chill: place in refrigerator and chill for 3 hours or overnight.

Substitutions and Variations

  • If you do not have anything pickled, add fresh cucumber or radishes. Just like pickled veggies add a crunch and flavor, so do fresh ingredients – just a different one. Make sure to seed the cuke with a teaspoon to prevent watery salad.
  • Capers with lemon juice also could make a nice substitution for pickles or sauerkraut.
  • Celery is truly a personal taste – I add it if in the mood but mostly I save it for tuna salad.
  • Green onion or white onion will work great in place of red.
  • Mustard – Potato salad is like a hot dog – classic American food made with yellow mustard. We love it in this healthy honey mustard sauce. If you are absolutely out, Dijon mustard works and makes it a fancy salad.
  • Vinegar – I would highly recommend to stick to traditional white vinegar. Next best contender is white wine vinegar. Apple cider – if you have to. 🙂 And if pickle juice is all you have, go for it.
  • Add crumbled bacon for an earthy bite. This is when I would be also adding sour cream, chives and cheddar cheese (a loaded potato salad – which may result in using the term ‘healthy’ loosely, but remember life is about balance!).

Tips on Best Potatoes for Salad

  • Cook potatoes whole and unpeeled – This makes potatoes less watery.
  • Do not salt cooking water – As soon as salt touches food, it starts leaking moisture.

Add potatoes to cold water to cook – That’s just the rule from grandma. 🙂

  • On the stove, cook potatoes and eggs together – All you have to do is remove eggs after 5 minutes and cool off in cold water. Keep cooking potatoes for another 10-20 minutes depending on their size.
  • Add vinegar while potatoes are cooling and toss them around. Acid penetrates into the flesh of potatoes adding that punch of flavour we all crave with a potato salad. I do so if I remember. 🙂
  • Peel potatoes after cooking or leave skin on – It is a personal preference. I leave skin on for less mushy salad with more nutrients contained in the skin.
  • Let potatoes cool almost completely before mixing with mayo and yogurt to get rid of moisture completely. My grandma always cooled her cooked potatoes outside.

Toss the potatoes with vinegar while they are cooling to really ramp up the flavor and give it the classic potato salad taste!

FAQs

Is potato salad healthy?

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. Everything else is a sprinkle of love and flavour and this potato salad made as is, is healthier with lower fat and calories, so, yes potato salad can be healthy. 🙂

Can I make mayo free potato salad?

This recipe adds a touch of mayo for authentic taste, just like my healthy tuna salad. If you really must ditch the mayo, you can use all yogurt or some readers have added a touch of avocado oil to the greek yogurt for great results. (I have not tried either, though!)

Is potato salad dangerous?

Well, this recipe is dangerously good! But, I think the real question is ‘how long can potato salad be left out unrefrigerated’? Because of the mayo and yogurt, 1 – 2 hours is probably max for leaving this classic picnic salad at room temp (and if its a hot day, 1 hour to be safe!).

Serving Recommendations

Serve healthy potato salad cold. The following recipes go well for a complete summer BBQ:

Making Potato and Egg Salad in Advance

Let it rest! It is super important to refrigerate this Greek yogurt potato salad for 3 hours or overnight to allow flavor to build on. All ingredients penetrate each other and as Buddy Valastro says “marry each other”.

This is what makes healthy potato egg salad a superb make ahead and leftover salad. Either way it is good for 3-4 days before or after making it. Like borscht, it tastes even better next day.

More Healthy Potluck Salad Recipes

Healthy Potato Salad recipe stirred and served in a blue bowl
Healthy Potato Salad

Healthy Potato Salad {Classic Taste!}

Healthy Potato Salad is creamy, flavorful and made low fat with simple ingredients. Healthier Greek yogurt potato salad recipe still has a touch of mayo to retain authentic taste and is a must at any summer gathering. No one will even guess they are eating a healthified version of this classic side due to the amazing taste and texture!
5 from 25 votes
Print Save Rate
Course: Salad
Cuisine: American Ukrainian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 6 servings
Calories: 232kcal
Author: Olena Osipov

Ingredients

  • 2 lbs baby potatoes Yukon gold or red potatoes
  • 3 eggs large
  • 3/4 cup pickles sauerkraut or fresh cucumber, diced
  • 5 tbsp red onion finely chopped
  • 4 tbsp dill finely chopped
  • 1 tbsp yellow mustard
  • 1 tbsp any light colour vinegar
  • 1/2 cup plain yogurt 2%+ fat
  • 1/4 cup mayo
  • 1 tsp salt
  • 1/2 tsp ground black pepper

Instructions

  • To cook potatoes and eggs on the stove: In a medium pot, add potatoes, eggs and enough cold water to cover. Place lid on top and bring to a boil on high heat. Reduce heat to low and cook for 7 minutes. Remove eggs with a slotted spoon into a bowl with cold water. Keep cooking potatoes more depending on size: baby – extra 10 mins, medium – 20 mins, large – 25 mins. Or until fork tender.
    Healthy Potato Salad
  • To cook potatoes in Instant Pot: To 6 or 8 quart Instant Pot, add 1 cup cold water, basket or trivet and place potatoes on top. Cook on High Pressure with Quick Release: baby potatoes – 10 mins, medium 12 mins, large – 15 mins. Then you will have to make Instant Pot eggs separately or boil them on the stove for 7 minutes.
  • Drain potatoes and let cool for 20 minutes uncovered.
  • In the meanwhile, prep and add to a large salad bowl: pickles, red onion, dill, mustard, vinegar, yogurt, mayo, salt and pepper.
    Healthy Potato Salad
  • Chop the eggs and add to the bowl.
  • Cut potatoes into desired size pieces – some like chunky potato salad (cut into 2 inch cubes) and some more mushy (diced potatoes). Add to the bowl and gently stir salad with large spoon.
    Healthy Potato Salad
  • Chill for at least 3 hours or overnight before serving.

Store: Refrigerate in an airtight container for up to 3 days. Do not freeze.

    Notes

    • To avoid watery potatoes, do not salt cooking water, peel or dice potatoes before cooking.
    • I used avocado oil mayo. 0% yogurt will lack flavor, so use at least 2%.
    • If using fresh cucumber, remove seeds with a teaspoon.
    • If using sauerkraut, chop it coarsely.
    • Dijon mustard will work and any mustard I use is wet – from a bottle.
    • You can also add diced celery or crumbled bacon.

    Nutrition

    Serving: 0.75cup | Calories: 232kcal | Carbohydrates: 29g | Protein: 7g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 88mg | Sodium: 526mg | Potassium: 727mg | Fiber: 4g | Sugar: 3g | Vitamin A: 192IU | Vitamin C: 31mg | Calcium: 65mg | Iron: 2mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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