Healthy Potato Salad with Eggs

(5.0)
By Adam Fisher
Updated 10/29/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Low Sodium | Gluten Free | Diabetic | GLP-1 | Vegetarian

This Healthy Potato Salad with Eggs is the perfect (and lighter!) take on the classic. We skip the mayo completely, using protein-rich Greek yogurt for that creamy, tangy flavor you crave. It’s a low-calorie, low-sodium side dish loaded with fresh herbs, crisp celery, and tender red potatoes. This is the ultimate guilt-free, high-protein side that's fantastic for potlucks, meal prep, or supporting weight loss goals.

Heading to a party and need a quick and healthy dish to bring? Check out our incredible lineup of heart healthy side dishes that will be a hit! Or if you are tater lovers like us, tempt your taste “spuds” with even more healthy potato and sweet potato recipes!

Total Time
90 minutes
Servings
8
Calories
122

What Makes This Potato Salad with Eggs Healthy

This potato salad is a balanced, healthy side dish. By swapping mayonnaise for Greek yogurt, we cut fat and calories while adding protein. It's a diabetic-friendly, low-sodium recipe that fits perfectly into a heart-healthy lifestyle.

Key Health Highlights

  • Excellent for Weight Loss: Low in calories (122 per serving) and fat (1g) but high in protein (6g) to help you feel full and satisfied.
  • Low Sodium (102mg): This recipe is ideal for a low-sodium or heart-healthy diet, using herbs and pickle brine for flavor instead of salt.
  • High in Protein: Packed with 6g of protein per serving from hard-boiled eggs and nonfat Greek yogurt.
  • Diabetic Friendly: With no added sugar and a good source of fiber (2g), this is a smart choice for a diabetes-friendly meal plan.
  • Gluten-Free & Heart-Healthy: Naturally gluten-free and approved for a heart-healthy lifestyle.
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FAQs About Healthy Potato Salad

Yes, it's excellent for weight loss. It's low-calorie and low-fat, and the high protein content from the Greek yogurt and eggs helps you stay full longer.

We recommend red russet or Yukon Gold potatoes. They are less starchy, hold their shape well, and you can leave the skins on (as we do in this recipe) for extra fiber.

Yes, this recipe is naturally gluten-free. We use potatoes, eggs, and dairy, none of which contain gluten. Just be sure to check your specific brands of pickles and mustard to ensure they are certified GF if you are highly sensitive.

This potato salad is a great, diabetic-friendly option. It has no added sugar, contains fiber from the potatoes, and is balanced with protein. As always, consult your doctor regarding your specific dietary needs.

Add extra egg whites or stir in a few tablespoons of plain Greek yogurt before serving.

Yes, it actually gets better after chilling. Make it the night before and it’ll be perfect for serving the next day.

More Healthy Side Dishes

More Potato & Veggie Sides

Healthy Sweet Potato Casserole (Gluten-Free, Diabetic-Friendly)
Heart Healthy Butternut Squash Gratin
Heart Healthy Buffalo Roasted Cauliflower
Heart Healthy Squash Casserole

What to Serve with Potato Salad

Healthy Main Courses

Heart Healthy Chicken Parmesan
Heart Healthy Meatloaf
Brown Sugar Glazed Salmon
Heart Healthy Veggie Burger
Heart Healthy Chicken Stir Fry (Low Cholesterol Dinner)
Photo Credit: Adam Fisher, Baldwin Publishing

Ingredients

Recipe yields 8 servings

Helpful How-To Video

Directions

  1. Step 1

    Place cut potatoes in large pot and cover with cold water by 1 inch. Lightly salt water and stir to combine. Bring to a boil over high heat, then reduce heat to low and simmer for 10 minutes, until fork tender. Drain into a colander and set aside to cool to room temperature.

  2. Step 2

    While the potatoes are boiling, make the dressing. In a medium mixing bowl, whisk together Greek yogurt, sour cream, pickle brine, apple cider vinegar, whole grain mustard, garlic, and black pepper.

  3. Step 3

    Once the potatoes are completely cooled to room temperature, place in a large mixing bowl. Add dressing and stir to combine until potatoes are completely coated, mashing the potatoes slightly to make the salad creamier.

  4. Step 4

    Fold in celery, diced dill pickles, green onions, chopped dill, chopped hard-boiled egg, and chopped hard-boiled egg white. Cover bowl with plastic wrap and chill for at least 1 hour or up to 1 day before serving (this allows the flavors to meld together).

  5. Step 5

    Serve cold and enjoy! Store leftover potato salad in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving Size:
1/2 cup

122
Calories
1
g
Fat
25
mg
Cholesterol
102
mg
Sodium
23
g
Carbs
0
g
Sat. Fat
2
g
Fiber
6
g
Protein

Serving & Storage Tips

  • Serving: Chill for at least 1 hour before serving so flavors can meld. This potato salad is the perfect healthy side dish for BBQs, potlucks, and picnics. It pairs wonderfully with grilled chicken, salmon, or our Heart-Healthy Veggie Burgers.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, so it often tastes even better on day two!
  • Freezing: We do not recommend freezing this potato salad, as the texture of the potatoes and the Greek yogurt dressing will become watery and grainy upon thawing.

Ingredient Substitutions

Yukon Golds are a great substitute for red russet potatoes. We advise against using starchy baking potatoes (like Idaho), as they will fall apart and become mushy.

You can use all fat-free sour cream if you prefer. For a richer, classic flavor, you could use a light mayonnaise or an avocado oil-based mayo.

If you don't have fresh dill, fresh parsley or chives will also work beautifully.

If you aren't a fan of celery, you can add crunch with finely diced red onion, bell pepper, or radish.

Peel and cube sweet potatoes into ½-inch chunks. Boil for 8 to 10 minutes until just fork-tender (just don’t overcook or they’ll get mushy). Or roast them at 400°F for 20 to 25 minutes with a light spray of olive oil for richer depth of flavor. Let them cool fully before mixing to keep the salad from turning too soft.

Sub with a splash of white vinegar and a pinch of salt.

Try chives or just parsley for a more neutral herb flavor. Or for more zestiness, try using chopped fresh cilantro.

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