Yes, you can absolutely enjoy potatoes on a heart-healthy Mediterranean diet, especially when you skip the heavy mayonnaise. This vibrant salad swaps the cream for a light, zestful dressing made with olive oil and Champagne vinegar, making it naturally low in sodium and saturated fat.
Fresh herbs like basil and thyme pair with savory Kalamata olives to give this dish a bold flavor profile that tastes great warm or at room temperature. It’s a delicious, gluten-free French potato salad recipe that proves healthy sides don’t have to be boring.
If you enjoy the fresh, zesty flavors in this dish, be sure to check out more of our Mediterranean-inspired recipes for vibrant meal ideas. We also offer a wide variety of healthy side dishes that make it simple to build a nutritious, low-sodium plate without sacrificing taste.
Unlike traditional potato salads that rely on saturated fats from mayonnaise or sour cream, this recipe uses a heart-healthy olive oil base. The inclusion of red and white potatoes with their skins on adds texture and nutrients, while the vinegar-based dressing keeps the dish light and refreshing without spiking sodium levels.
Yes, potatoes are a vegetable and fit well within the Mediterranean diet, provided they aren't deep-fried or smothered in high-fat dairy. This recipe uses olive oil and fresh vegetables, making it perfectly compliant.
A vinaigrette made from olive oil and vinegar (like Champagne, white wine, or apple cider vinegar) is a classic French-style alternative to mayonnaise. It offers a lighter, tangier flavor profile that holds up better in warm weather.
This salad keeps well in an airtight container for 3 to 4 days. In fact, the flavors often improve after sitting for a day as the potatoes absorb the vinaigrette.
Freezing is not recommended. Thawed cooked potatoes can become grainy and watery, and fresh ingredients like cucumbers or tomatoes will lose their crisp texture.
Craving comfort food without the heavy cream or excess salt? These lighter potato side dishes offer the perfect balance of flavor and nutrition to complement any heart-healthy meal.
Keep your menu fresh and exciting with these Mediterranean and low-sodium salads. Packed with antioxidant-rich vegetables and healthy fats, these recipes are designed to support your heart health.
Recipe yields 10 servings
In a large pot of boiling water add white and red potatoes and cook for 20 to 30 minutes, or until fork-tender but not mushy. Drain and cut into quarters. Place in a large bowl. Toss gently with the wine and set aside.
Bring another pot of water to a boil. Boil the green beans for 3 to 5 minutes, or until just tender. Drain and immerse in ice water to stop the cooking process. Drain again and set aside.
In a small bowl, combine the vinegar, mustard and black pepper. Add the olive oil and whisk to combine. Add the vinaigrette to the potatoes.
Add the green beans, capers, tomatoes, onion, olives and fresh herbs to the potatoes. Season with additional black pepper to taste. Toss.
Serve cold or at room temperature.
If you want to save time or try a different texture, you can steam the potatoes instead of boiling them; steaming preserves more water-soluble nutrients. For a hands-off approach, you can cook the cubed potatoes in an Instant Pot or pressure cooker on high pressure for 3–4 minutes, then quick-release to prevent them from becoming mushy.
Because this salad contains no mayonnaise or dairy, it is an excellent choice for outdoor picnics, potlucks, and barbecues where refrigeration might be limited. It tastes delicious served slightly warm, at room temperature, or chilled. Store any leftovers in the refrigerator for up to 4 days; simply give it a gentle toss before serving to redistribute the dressing.
This salad pairs beautifully with grilled meats and Mediterranean flavors. Try serving it alongside Heart Healthy Hamburgers for a lighter take on a cookout classic, or pair it with Grilled Turkey London Broil or Grilled Chicken Kebabs for a protein-packed dinner. It also works well with simple baked fish or a veggie-forward main like stuffed peppers.
For Champagne Vinegar: White wine vinegar or apple cider vinegar are excellent substitutes that provide a similar level of acidity.
For White Wine: You can substitute vegetable broth or chicken broth if you prefer not to cook with alcohol.
For French Green Beans: Regular green beans work well; just trim the ends and slice them into 1-inch pieces if they are large.
For Cherry Tomatoes: Grape tomatoes or diced regular tomatoes can be used in a pinch.