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Low Calorie Potato Salad is packed with protein by swapping mayo for Greek yogurt. A healthier potato salad that's mayo free, super simple and delicious!
Summer cookouts aren't the same without a low calorie potato salad on the menu along with low calorie bacon broccoli cauliflower salad, chickpea cucumber tomato salad and Mexican street corn salad.
With the exception of BBQ Sweet Potato Salad, the majority of traditional potato salads are drowning in vinegar and mayo. The texture is super mushy and the taste is bland.
That's where this protein packed potato salad comes in handy!
Healthy potato salad with yogurt is creamy, tangy and the texture is the same as traditional potato salad recipes.
It's always a hit whenever I make this lighter potato salad for potlucks and BBQ's.
What Makes This Potato Salad Healthier
Most potato salads are not healthy as they are usually made with large amounts of mayo and sour cream which is a higher-fat ingredient.
This Greek yogurt potato salad has the same amount of creaminess as mayo and a nice tang. Compared to mayo, this salad has great flavor and bonus - it's better for you!
- Low Calorie - This salad has 6 servings and has 163 calories per serving which is much lower than traditional potato salad recipes.
- Higher Protein - Healthy potato salad has 8 grams of protein. The Greek yogurt is what gives the salad its protein boost. Protein is so important and the most commonly overlooked macronutrient.
- Lower Fat - This potato salad has 8 grams of fat which is much lower than traditional potato salad recipes and the majority of the fat in this recipe is coming from healthy fat.
- Simple - Very easy to make this salad. The hardest part is boiling the potatoes and eggs!
Ingredients For Healthy Potato Salad
Here's what you need to make potato salad with Greek yogurt. See the recipe card at the end of the post for specific measurements, nutritional information and to print the recipe!
- Potatoes - Potatoes that are waxy like red potatoes, fingerling potatoes, Yukon gold potatoes or new potatoes work best for potato salad recipes. Avoid using russet potatoes as they will not hold up after cooking.
- Hard Boiled Eggs - Make sure you fully cool your hard boiled eggs prior to peeling and dicing so they hold up well in the potato salad.
- Greek Yogurt - I used low fat Greek yogurt to keep the protein high and calories lower. The yogurt is the secret ingredient to making the potato salad's creaminess and comforting texture like this healthy broccoli salad.
- Celery Salt - This is the sneaky ingredient you must not forget! It gives the salad it deep flavor of savory with a touch of pepper-like flavor.
- Salt - You do need to salt the salad liberally otherwise the flavor is guaranteed to be very bland.
Ingredient Substitutions
Here are the substitutions you can make with low calorie potato salad. Remember when you make ingredient substitutions it does alter the nutritional values from what you see in the recipe card below.
- Potatoes - Potatoes are key to make a potato salad. I used red potatoes in my recipe. Red potatoes, fingerling, Yukon gold or new potatoes are what I recommend. I do not recommend russet potatoes in a potato salad.
- Greek yogurt - I used low fat, plain yogurt for the recipe. You can use nonfat or full fat if you like. Dairy free yogurt that is high protein like this can be used instead of Greek yogurt if you need something dairy free.
- Hard Boiled Eggs - You can do full hard boiled eggs or just the egg whites. You can also omit the eggs if you want to.
- Dijon Mustard - Any mustard can be used I the recipe.
- Olive Oil - Any neutral tasting oil may be substituted.
- Celery Salt - I do not recommend omitting the celery salt as it does give the salad great flavor.
- Celery - Fennel bulbs are a great substitute for celery in potato salad. Green apples, cucumber, jicama or water chestnuts are good replacements too!
How To Make Potato Salad with Greek Yogurt
Step One - Prepare the hard boiled eggs then cool them fully, peel and dice.
Step Two - Place the potatoes in a large pot of water. Cover and boil until fork tender about 10-20 minutes. Do not overcook the potatoes.
Step Three - Make the dressing by blending the ingredients for the dressing together in a food processor or blender.
Step Four - Drain the potatoes and cool fully. Slice them into 1-inch pieces then transfer them to a large mixing bowl.
Step Five - Pour 3/4th of the dressing over the potatoes in the mixing bowl. Stir to combine the ingredients then let is sit for 10 minutes.
Step Six - Add the remaining ingredients with the remaining dressing and stir. Refrigerate for 20-minutes before serving.
How to Store Potato Salad
- Refrigerator - Store leftover potato salad in the refrigerator up to 3 days in an airtight container. Add additional seasoning and salt if needed.
- Freezer - No, you can't freeze potato salad. The potatoes and eggs will get mushy and gross. Don't do this!
Potato Salad Safety Tip
Potato salad should never sit at room temperature more than 2 hours. If it's really hot or you are outside, no more than 1 hour. Return to a cooler or refrigerator after the 1-2 hour mark to ensure safe consumption.
Can You Prepare Potato Salad In Advance?
You can make potato salad 1 day in advance. I personally prefer making it the same day for optimal freshness and taste.
More Healthy Salad Recipes
- Healthy Broccoli Salad
- Low Calorie Pasta Salad
- Chickpea Tomato Cucumber Salad
- Low Calorie Bacon Broccoli Cauliflower Salad
- Low Calorie Macaroni Salad
- Healthy Tabbouleh Quinoa Salad
Low Calorie Potato Salad
Ingredients
- 3 Hard Boiled Eggs
- 1 lb Mini Potatoes washed and not peeled
- 2 Celery Stalks diced small
- 3/4 cup Low Fat Greek Yogurt
- 2 tablespoons Extra Virgin Olive Oil
- 2 tablespoons Garlic minced
- 2 tablespoons White Vinegar
- 1 tablespoon Dijon Mustard
- 1 teaspoon Celery Salt
- 1/4 teaspoon Salt or more to taste
- 1/4 teaspoon Black Pepper
- 2 Green Onions diced
Instructions
- Prepare the hard boiled eggs. Cool fully then peel and dice roughly.
- Place the potatoes in a large pot of water. Cover all the potatoes with the water. Bring the water to a boil and cook until fork tender about 10-20 minutes. Do not over cook the potatoes.
- Prepare the dressing while the potatoes boil by adding the Greek yogurt, olive oil, vinegar, mustard, garlic, celery salt, salt and pepper to a blender or food processor. Blend the dressing until smooth.
- Drain the potatoes once cooked and cool fully. When they are cooled, sliced them into 1-inch pieces (halves or quarters depending on the size) then transfer them to a large mixing bowl.
- Pour 3/4 of the dressing over the potatoes then stir to combine very gently. Let it sit for 10 minutes at room temperature.
- Add the diced celery, chopped hard boiled eggs, remaining dressing and stir. Add the diced green onions to the bowl. Stir again then refrigerate 20 minutes or until ready to serve.
Notes
- Recipe makes 6 servings. 1/6th of the recipe equals one serving. You can use a food scale to weigh the entire salad in grams and divide by 6 to figure out preciously in grams how much is one serving.
- Refrigerate the salad after 1-2 hours at room temperature for food safety purposes.
Nutrition
This was excellent! The mini potatoes I bought came in 1.5lb bags. So, I increased the dressing ingredients by 50%. However, I only used about 3/4 of the dressing. This is a great recipe if you want a lower calorie potato salad.
I didn't have green onions, so just used some chopped up yellow onion. My husband and I really enjoyed it and will definitely make it again. Thanks for the recipe