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Greek Yogurt Potato Salad

by Tansy Boggon

Try a lighter, flavoursome potato salad with Greek yogurt, combining prebiotics and probiotics to support healthy gut flora.

Many popular diets shun potatoes for being high in carbohydrates.

While excessive sugar consumption can wreak havoc on our health, the humble potato (like other complex carbohydrates) is not the villain it’s made out to be.

Potatoes are nutritious.

They are high in fibre, B vitamins, potassium and vitamin C. Plus, if we’re going to name superfoods (which don’t actually exist by the way), the potato should make the list. This is because potatoes are a great source of resistant starches.

Cold potatoes are a source of resistant starch (prebiotics)

Potato and rice contain resistant starches that are increased by cooking and then cooling.

Resistant starches pass into the large intestine undigested, which also means cold potato has a lower GI than cooked potato (especially when combined with lemon juice or vinegar).

In the large intestine, resistant starches are used by the healthy gut bacteria, which produce by-products that provide nourishment for the intestinal cells and can improve colon health. Therefore, cold potatoes are considered a prebiotic food and thus a super-duper food for your health!

To unleash these health-promoting resistant starches, we need to precook potatoes by boiling, steaming or roasting.

Boiling is a great method for preparing potatoes for many other preparations such as plain boiled potato, mashed potato, roasted potatoes, and clearly, potato salad, whether a French-style or the traditional mayo variety, which is what this recipe is based on.

Potato salad using yogurt: Combining prebiotics and probiotics for gut health

I use yogurt rather than mayo in this potato salad recipe, as it contains probiotics that will work in concert with the prebiotic-resistant starches in the cold potato.

It’s somewhat a match made in heaven from a health and taste perspective.

Overhead photo of bowl of Greek Yogurt Potato Salad on pink background.

Ingredients for this potato salad

To make this potato salad recipe, you will require:

  • gourmet baby potatoes (or other potatoes of your choice)
  • natural Greek yogurt
  • chives
  • parsley
  • pepitas (pumpkin seeds) (optional)
  • capers (optional)
  • lemon juice
  • garlic or onion powder
  • Dijon mustard
  • black pepper
  • salt

How to prepare potatoes for potato salad

Before we get to the recipe, I’d like to share some considerations for preparing potatoes for potato salad. You may be well aware of this and want to skip ahead to the recipe. If so, go right ahead.

However, if you’re a little unsure, read on.

And there is no shame here. I ate mostly raw food for years during my dieting days. So, even I had to swat up on cooking potatoes when I started forming a more intuitive relationship with food.

Best choice of potatoes for potato salad

The best potatoes for potato salad are waxy varieties, as they hold their shape better when cooked than floury varieties, which are best for smashing or mashing.

Different varieties of potatoes are available in different countries and at different times of year.

Often, the box potatoes come in, or the supplier will put a sign on the potatoes to tell you what they are suitable for. This is always worth considering, as some potato varieties may start their harvest season waxy and end the season floury.

Here in New Zealand, potato varieties that are delicious in potato salad are Perlas, Nadine and Piccolos Gold. I like the baby potatoes available in a box as they can easily be cooked whole.

Cooking potatoes with the skin on may reduce the leaching of nutrients into the water, which brings me to the next consideration.

How to boil potatoes for potato salad

Boiling potatoes ensures that they are evenly cooked for a delicious salad.

To prepare the potatoes for boiling, rinse them to remove dirt and cut out blemishes.

Leave the skin on as it provides beneficial fibre and antioxidants, especially potatoes with coloured skins, such as yellow or red. The skin can also add flavour and texture.

Then, cook the potatoes whole or cut them into smaller pieces.

The main secret to boiling potatoes is to put them in cold water, not boiling water. Boiling water will cause the outside to cook faster than the inside, resulting in an uneven texture.

Simply place the potatoes in a saucepan, cover them with cold water, add a pinch of salt, and set them on the stovetop to boil.

Why add a pinch of salt to the pot when boiling potatoes?

Salt will enable the water to boil to a higher temperature, which results in a creamier texture as the potato’s starch is cooked more thoroughly.

Furthermore, the salt can flavour the potatoes a smidgin.

Potatoes cut into large cubes will take around 15 minutes to cook, while whole potatoes, depending on their size, will take 15-25 minutes.

To check if the potatoes are cooked, pierce them with a fork. The fork should easily push into the potato but shouldn’t break apart or be crumbly.

Once cooked, drain the potatoes immediately to prevent them from becoming too soggy.

Set them aside to cool, ready for potato salad. You can also enjoy your freshly boiled potatoes in many other ways—it’s up to you!

Bowl of Greek Yogurt Potato Salad on pink background.

Potato salad with Greek yogurt recipe upgrades

Although this recipe, in my opinion, is delicious, you may like to try adding some different flavours and textures. Here are just a few ideas.

Try adding:

  • diced semi-dried tomatoes
  • olives
  • pickles (gherkins)
  • crumbled feta
  • sauerkraut
  • slithers of roasted garlic
  • boiled egg
  • chopped chorizo sausage

Spice it up with paprika or turmeric.

Try other herbs such as dill, basil or mint.

Add other vegetables such as:

  • grated carrot
  • finely diced cucumber
  • thinly sliced red onion
  • finely chopped celery
  • corn kernels
  • peas

Get creative and reignite a love of potatoes!

Have you tried this recipe for Greek yogurt potato salad?

If you’ve tried this recipe, let me know in the comments below. Share any modifications you made that may give others ideas on preparing or serving this potato salad. You may also like to try my dairy-free recipe for herb potato salad.

If you are looking for other recipes to make with Greek yogurt, you may like to try my Greek yogurt frosting recipe or enjoy yogurt alongside fritters or banana bread.

Bowl of Greek Yogurt Potato Salad on pink background with spoon.
Print Recipe
5 from 1 vote

Greek Yogurt Potato Salad

Try a lighter, flavoursome potato salad with Greek yogurt, combining prebiotics and probiotics to support healthy gut flora. Serves 4-6, depending on what else you eat alongside it.
Prep Time10 minutes
Cook Time10 minutes
Cooling time15 minutes
Total Time35 minutes
Course: Side Dish, Salad
Keyword: vegetarian
Servings: 4
Author: Tansy Boggon

Equipment

  • 1 saucepan (pot)
  • 1 large mixing bowl
  • 1 fork for testing that potatoes are cooked
  • 1 mixing spoon
  • 1 chopping board
  • 1 knife

Ingredients

  • 700 g gourmet baby potatoes left whole and washed with skin on
  • 1 cup natural Greek yogurt
  • 2 tablespoons finely chopped chives
  • 2 tablespoons finely chopped parsley
  • ¼ cup pepitas (pumpkin seeds) raw or toasted (optional)
  • 1 tablespoon capers (optional)
  • 3 teaspoons lemon juice
  • 1 teaspoon garlic or onion powder
  • 1 teaspoon Dijon mustard (optional)
  • pinch freshly ground black pepper to taste
  • pinch salt to taste

Instructions

  • If potatoes are small, keep them whole or cut them into halves or quarters.
  • Place potatoes in cold water with a pinch of salt.
  • Bring to the boil. Boil for 10-15 minutes until tender; can easily be pierced with a fork but do not break apart. Larger whole potatoes may take 20-25 minutes.
  • Once potatoes are cooked, drain them.
  • Set aside potatoes to cool. Allow at least 15 minutes for the potatoes to cool before preparing the salad. Alternatively, cook the potatoes the day before, refrigerate them, and make the salad with the potatoes cold.
  • Cut the potatoes in halves or quarters; to any size you choose.
  • Whisk together all the ingredients except for the potatoes.
  • Then, combine the dressing with the potatoes in a large mixing bowl until the potatoes are evenly covered. Taste and adjust the seasoning, adding more salt and pepper if desired.
  • Cover and chill for several hours before serving.
  • Garnish with additional fresh herbs before serving.

Notes

Storage
This potato salad will keep for up to five days if stored in an airtight container in the fridge. It is not suitable for freezing.
Stir the potato salad before serving, as the yogurt may separate slightly. This is simply the watery whey separating from the yogurt and is fine to eat.
Recipe upgrades
Although this recipe is delicious as is, you could try adding different flavours and textures.
Try adding:
  • diced semi-dried tomatoes
  • olives
  • pickles (gherkins)
  • crumbled feta
  • sauerkraut
  • slithers of roasted garlic
  • boiled egg
  • chopped chorizo sausage
Spice it up with paprika or turmeric.
Try other herbs such as dill, basil or mint.
Add other vegetables such as:
  • grated carrot
  • finely diced cucumber
  • thinly sliced red onion
  • finely chopped celery
  • corn kernels
  • peas

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1 comment

Karen June 20, 2024 - 4:38 pm

5 stars
Yum! A delicious and healthy twist on classic potato salad.

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