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Healthy Potato Salad Recipes



Potato salad is normally served as side dish to accompany the main course. With potatoes as the main ingredient, the recipe of a healthy potato salad varies throughout different countries and regions of the world.

As potato salad is easy to prepare, convenient to be stored, and uses inexpensive ingredient, it is a popular recipe choice for events that involve a large number of people, such as picnics and outdoor barbecues.

Health Benefits of Potatoes

A healthy potato salad serving not only offers the vitamins and minerals from the salad greens, it also provides significant health benefits from the main ingredient, potatoes:

  • Potato is a good energy supplier with the high complex carbohydrates. And yet, potatoes are not that high in calories.
  • Potato contains fiber that good for our digestive tract.
  • Potato is a good source of potassium for our body growth and cell maintenance.
  • Potato is rich in vitamin C and vitamin B6, which are important for our body in building strong immune system, prevent blood clotting and wound healing.
healthy potato salad

How to choose the best potatoes for your healthy potato salad?

A perfect potato salad starts with the potatoes! We want a potato that holds its shape after cooking. Red skinned potatoes or white potatoes are best as they are low in starch. Starchy potatoes, like Russet potatoes form soft, fluffy texture after boiled, just too mushy for potato salad.

How to boil potatoes for your healthy potato salad?

Boiling potato is a must step to prepare a healthy potato salad. Whether your healthy potato salad is delicious or not, it is much impacted by how the potatoes are cooked. Potatoes vary, so a cook must be smart in looking for signs and indicators to determine whether the potatoes are ready, else the potatoes can be easily undercooked or overcooked. Here are the steps and some tips on how to boil the potatoes for your potato salad:

  1. Peel the potatoes. Cut them into as equal size as possible so that the potatoes will cook evenly.
  2. In a large pot, place the potatoes and cover them with enough cold water just to cover them.
  3. If you want the potatoes to have some flavor, you may season the water with some salt and vinegar.
  4. Bring the water to boil. When the water starts to bubble, lower the heat to medium and continue boiling the potatoes.
  5. Boil the potatoes for about 5 minutes, and then start checking them. If you found that the potatoes can be easily pierced with a fork, they are ready. Else if they are not, boil for another 5 minutes and do the checking again.
  6. Once done, drain off the water. Let the potatoes cool while you prepare for the other ingredients needed in your healthy potato salad recipe.

How to make a baked potato salad?

If you found that boiling potatoes is just so troublesome for you, consider a baked potatoes salad. Unlike boiling potatoes where you need to peel the potatoes, you save yourself the trouble of peeling if you bake them. Moreover, baked potatoes make great potato salad too. We have some recipes on how to bake the potatoes for your healthy potato salad too.

How to make a healthy potato salad?

Try out these healthy potato salad recipes by following the instructions:

  1. Bacon and Red Skinned Potato Salad with Dill.
  2. German Potato Salad with Sour Cream.
  3. Simple Potato Salad with Mayonnaise.
  4. Loaded Baked Potato Salad.
  5. Mustard Sweet Potato Salad.

Easy Healthy Recipe #1: Bacon and Red Skinned Potato Salad with Dill

Ingredients:

  • Red potatoes - 1 1/2 lbs
  • Bacon, 4 strips
  • Onion – 1, diced
  • Honey - 6 tbs
  • Cider vinegar - 6 tbs
  • Cornstarch - 1/2 tsp
  • Water - 1/2 tsp
  • Dried dill weed - 1 tsp dill
  • Watercress - 1 bunch, washed and chopped

Directions:

  1. Boil potatoes until tender but firm. Drain and set aside to cool.
  2. In a pan, sauté bacon until crisp. Remove bacon from heat to a plate.
  3. Add onion into bacon drippings in the pan. Cook for about 3 minutes or until onion becomes soft. Stir in honey and vinegar and bring to boil.
  4. In a small bowl, blend cornstarch with water. Pour into the honey mixture and boil until mixture thickens. Remove from heat.
  5. Crumble bacon. Add bacon and dill into mixture to form salad dressing.
  6. Cut the cooled potatoes into smaller pieces. In a large bowl, mix together potatoes and chopped watercress. Pour salad dressing over and toss gently.
  7. Your potato salad serving is ready.

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Easy Healthy Recipe #2: German Potato Salad with Sour Cream

Ingredients:

  • Potatoes – 1 lb, boiled
  • Sugar - 1 tsp
  • Salt - 1/2 tsp
  • Dry mustard - 1/4 tsp
  • Dry ground pepper - 1/8 tsp
  • Vinegar - 2 tsp
  • Sour cream - 1 cup
  • Cucumber, thinly sliced – 1/2 cup
  • Paprika

Directions:

  1. Slice potatoes to bite size and place them in a bowl.
  2. In another smaller bowl, add in sugar, salt, pepper, mustard, vinegar, sour cream and cucumber to form the salad dressing. Mix well.
  3. Pour the salad dressing over potatoes. Gently toss to coat.
  4. Turn the potato salad into a dish. Sprinkle with paprika and serve.

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Easy Healthy Recipe #3: Simple Potato Salad with Mayonnaise

Ingredients:

  • Red potatoes - 1 1/2 lbs, boiled
  • White wine vinegar - 1/4 cup
  • Olive oil - 1/4 cup
  • Salt - 1/2 tsp
  • Black pepper - 1/4 tsp, or more to taste
  • Red onion - 1/2 cup, thinly sliced
  • Celery - 1/2 cup, chopped
  • Low fat mayonnaise - 1/2 cup
  • Mustard - 1 tbs
  • Eggs - 3, hard-boiled, quartered
  • Parsley - 1/2 cup, chopped

Directions:

  1. Roughly cut the boiled potatoes into smaller pieces.
  2. In a big bowl, place the hot potatoes. Add in vinegar, olive oil, salt, and pepper. Toss lightly.
  3. In another smaller bowl, mix together onions, chopped celery, mustard and mayonnaise. Mix well.
  4. Pour the mustard mixture into the bowl with potatoes. Add in quartered eggs and parsley. Toss again for the potatoes to coat with dressing.
  5. Cover the potato salad and chill. Serve while needed.

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Easy Healthy Recipe #4: Loaded Baked Potato Salad

Ingredients:

  • Unpeeled red potatoes – 2 lbs, cubed
  • Salt – 1/4 tsp
  • Pepper – 1/4 tsp
  • Sliced bacon – 1/2 pound, cooked and crumbled
  • Eggs – 2, hard-boiled, chopped
  • Cheddar cheese, shredded – 1 cup
  • Onion – 1, chopped
  • Dill pickles – 2, chopped
  • Low fat sour cream – 1 cup
  • Low fat mayonnaise – 1/2 cup
  • Whole-grain mustard – 2 tsp

Directions:

  1. Preheat oven to 400.
  2. Place the potatoes in a greased baking pan. Sprinkle the potatoes with salt and pepper, and bake for about 30 minutes, or until tender.
  3. Remove potatoes from the oven and let cool.
  4. In a small bowl, combine sour cream, mustard, and mayonnaise to form salad dressing. Mix well.
  5. In another large bowl, combine the potatoes, bacon, eggs, cheese, pickles and onion.
  6. Pour the salad dressing into the potatoes mixture. Gently toss to coat.
  7. Serve.

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Easy Healthy Recipe #5: Mustard Sweet Potato Salad

Ingredients:

  • Sweet potatoes – 1 1/2 lbs, cubed
  • Chopped fresh thyme - 1 tbs
  • Chopped parsley - 2 tbs
  • Vegetable stock - 1/4 cup
  • Capers - 1 tsp
  • Whole-grain mustard - 1 tbs
  • Honey - 2 tsp
  • Balsamic vinegar - 2 tsp
  • Olive oil - 1 tsp
  • Salt - 1/4 tsp, or to taste

Directions:

  1. Preheat oven to 350.
  2. Place the potatoes in a greased baking pan. Bake the potatoes for about 30 minutes, or until tender.
  3. While potatoes baking, in a bowl, combine thyme, parsley, vegetable stock, capers, mustard, honey, vinegar, oil, and salt. Mix well to form the salad dressing.
  4. When potatoes cooked, add them into the salad dressing and toss to combine.
  5. Refrigerate for about an hour before serving.

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