This healthy potato salad with Greek yogurt is the perfect summertime dish to bring to a BBQ, potluck, or picnic. It is mayo-less, if that’s what you’re into! I love the strong flavor of dill, so I add it heavy-handedly, but if you’re dill averse, feel free to tone it down.
A quick note on types of potatoes that are best to use for a healthy potato salad. Red potatoes, Yukon Gold potatoes, and fingerling potatoes (also known as “waxy potatoes”) tend to hold their texture the best. Russet potatoes are much starchier, thus are not the best for using in potato salad. They will tend to get sort of “gummy” when cooked and cooled.
let’s talk resistant starch
Have you heard of resistant starch?? It’s one of the main things that makes a healthy potato salad, well, healthy!
Resistant starch is a special type of carbohydrate that our digestive systems cannot break down, which makes it more like fiber. Thus, it is resistant to digestion. When resistant starch reaches our colon (large intestine), our good gut bacteria go to town on it and metabolize it into short-chain fatty acids (SCFAs).
Because resistant starch feeds our good gut bacteria, it is known as a prebiotic. Prebiotics are food for probiotics. SCFAs are also food for the good gut bacteria, which keeps your microbe population healthy and thriving.
what foods have resistant starch?
The best food sources of resistant starch are unripe (green) bananas, plantains, cooked-then-cooled potatoes, cooked-then-cooled rice or legumes, and oats.
Cooked-then-cooled potatoes are the main form of resistant starch in potato salad! It’s very interesting that the glycemic load of potatoes decreases once they are cooked, then cooled. When a cooked potato is cooled in the fridge, the structure of the sugars changes. A cooled potato will have a 55% increase in resistant starch, compared to eating a cooked potato hot.
The glycemic load of cooked-then-cooled potatoes will decrease by about 25-35%, which can have a huge benefit by not spiking your blood sugar as much. This would be beneficial for people with type 2 diabetes or insulin resistance. This is one of the main reasons why potato salad can be healthy!
healthy potato salad with Greek yogurt recipe
Alright, back to the recipe! This recipe is super easy and only uses a few ingredients. I blended the dressing to incorporate the dill better, but feel free to whisk well if you prefer.
I also added a scoop of Further Food collagen to the dressing, just to add a little bit of extra protein to this dish. Feel free to use the code VEGGIES10 on their website for a discount on collagen protein powder.
Healthy Potato Salad with Greek Yogurt and Dill
Ingredients
- 1 pound small red potatoes quartered
- 5 oz Greek yogurt 2%
- 2 Tbsp olive oil
- 2 Tbsp Dijon mustard
- 3 Tbsp dill fresh
- 1/8 tsp salt
- 1/8 tsp pepper
- 2 cloves garlic
- 1-2 scoops collagen protein Further Food
- 1/4 cup red onion diced
- 1/4 cup green onions diced
Instructions
- Boil large pot of water and add quartered potatoes once at a rapid boil.
- Boil potatoes for 10-15 minutes, until easily able to pierce with a fork.
- Drain potatoes and let cool.
- In a food processor (or small bowl with whisk), add Greek yogurt, olive oil, 2 Tbsp dill, salt, pepper, garlic, and collagen. Pulse until combined.
- To a large bowl, add potatoes, red onion, green onions, and Greek yogurt sauce. Top with additional dill.
- Cool in the fridge for at least 1 hour to get benefits of resistant starch.
want more healthy potato recipes?
Check these out: Everything but the Bagel Potato Chips + Caramelized Yogurt Dip, and Roasted Cauliflower and Potato Soup.
- Honey-Walnut Goat Cheese Spread (5-Minute, 4-Ingredient) - August 6, 2021
- Vegan Red Pesto Recipe (Pesto Rosso) - February 24, 2021
- My Favorite Digestive Enzyme + The Basics of Digestion - November 5, 2020
