Healthy Potato Salad

2 lbs red russet potatoes, cut into ½-inch pieces
Red russets hold their shape but get creamy when slightly mashed. Leave the skin on for fiber and more texture.

½ cup nonfat plain Greek yogurt
Adds protein, tang, and a rich creaminess without adding extra fat.

¼ cup fat free sour cream
Helps mellow out the yogurt’s tanginess with a smooth, neutral finish.

2 Tbsp apple cider vinegar
Brightens everything and keeps the dressing fresh-tasting.

1 Tbsp reduced sodium pickle brine
One ingredient adds both flavor and saltiness without having to use additional sodium.

1½ tsp whole grain mustard
Gives texture and a punch of sharpness and very mild spiciness. Dijon works if you’re out.

2 garlic cloves, finely grated
Use a microplane for even flavor distribution. Raw garlic gives a little heat.

½ tsp freshly ground black pepper
Balance the creamy base with peppery kick. Adjust to taste.

1 medium stalk celery, diced
Adds crunch and freshness. Dice small for better texture.

¼ cup diced lightly salted dill pickles
Choose firm, crisp pickles over sweet ones. Adds acid and texture.

2 green onions, thinly sliced
Use both white and green parts for flavor and color.

¼ cup chopped fresh dill
Essential to that classic deli-style flavor. Dried dill won’t taste the same.

1 whole hard-boiled egg, chopped
Gives richness and texture. Prep ahead for easy mixing.

1 hard-boiled egg white, chopped
Adds volume and protein without extra fat or cholesterol.

Boil the Potatoes:
Place chopped potatoes in a large pot and cover with cold water by about 1 inch. Add a pinch of salt, then bring to a boil. Reduce to a gentle simmer and cook for about 10 minutes, or until fork-tender. Drain and let cool to room temperature (Note: don’t skip the cooling step or the dressing will become too runny).

Make the Dressing:
While the potatoes cool, whisk together the Greek yogurt, sour cream, vinegar, pickle brine, mustard, grated garlic, and black pepper in a medium bowl. Taste and adjust vinegar or pepper as needed.

Assemble the Salad:
Add cooled potatoes to a large bowl. Pour the dressing over and gently mix, mashing some of the potatoes as you go to create a creamy texture (Note: be careful not to overmix because you want a mix of chunks and creamy bites).

Fold in the Add-Ins:
Gently stir in celery, pickles, green onions, dill, parsley, and chopped eggs. Mix just enough to combine without smashing everything.

Chill Before Serving:
Cover and refrigerate for at least 1 hour (or up to 24 hours). This step is key to help the flavors meld together.

No red russet potatoes?
Yukon Golds work well too. Avoid starchy varieties like Idaho. Starch-heavy potatoes break down too much.

Want to use sweet potatoes instead?
Go for it if you like a sweeter spin. 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.

Can’t find fat-free sour cream?
Use extra Greek yogurt and add a touch of lemon juice for brightness.

No pickle brine?
Sub with a splash of white vinegar and a pinch of salt.

Don’t like dill?
Try chives or just parsley for a more neutral herb flavor. Or for more zestiness, try using chopped fresh cilantro.

Need it egg-free?
Leave out the eggs and add a scoop of white beans for protein and creaminess.

Most traditional potato salad recipes are naturally gluten free, since potatoes, eggs, and dairy-based dressings don’t contain gluten. But it’s always smart to double-check ingredients if you’re cooking for someone with celiac disease or a gluten sensitivity. Watch out for hidden gluten in store-bought dressings, spice blends, or pickles that may use malt vinegar.

This recipe is a gluten free potato salad as written. It does not contain wheat, barley, or rye ingredients, and we use apple cider vinegar and plain Greek yogurt with clean labels. Just be sure any add-ins (like pickles or mustard) are labeled gluten free if you’re being extra cautious.

• Low-fat and cholesterol-conscious with a nonfat yogurt-based dressing
• High in fiber and potassium from skin-on potatoes
• Heart-healthy and low sodium, meets hospital diet standards
• Approved for diabetic, bariatric, and GLP-1 supportive diets
• No added sugars, saturated fat, or processed mayonnaise

• Chill for at least 1 hour before serving so flavors can meld
• Store in an airtight container in the fridge for up to 3 days
• If it dries out, stir in a spoonful of yogurt, a splash of vinegar, or a fresh squeeze of lemon juice
• Great alongside grilled chicken, fish, or as a picnic side
• For extra crunch, top with more celery or green onions before serving. And for you meat lovers, try adding crumbled reduced sodium bacon.

Prep Time: 15 minutes
Cook Time: 15 minutes
Chill Time: 60 minutes
Total Time: 90 minutes

Calories: 122 per ½ cup

Dietary Tags: Vegetarian, Low Fat, Heart Healthy, Diabetic-Friendly, Bariatric, Low Sodium, Gluten-Free, GLP-1 Supportive

Can I make this potato salad ahead of time?
Yes, it actually gets better after chilling. Make it the night before and it’ll be perfect for serving the next day.

Is this potato salad good for weight loss?
It can be. It’s low in fat and calories but high in fiber and protein, helping to keep you feeling full longer, which is especially useful for GLP-1 users.

What if I need more protein?
Add extra egg whites or stir in a few tablespoons of plain Greek yogurt before serving.

If you’re into this recipe, we’ve got more healthy potato salad ideas that bring big flavor without the heaviness.

• Sweet Potato Salad: Roasted sweet potatoes, fresh herbs, and a light, zesty and creamy dressing make this one perfect as a vegetarian side dish for meal prep.
• Mediterranean Potato Salad: A mayo-free mix of red and white potatoes, green beans, olives, cherry tomatoes, and a medley of herbs (parsley, basil, and thyme) with a lemony herb dressing.
• German Potato Salad: Served warm with a creamy mustard vinaigrette, fresh herbs, and crispy turkey bacon, this one’s a great low sodium side dish for spring and summer months.