Greek Yogurt Potato Salad

A fresh twist on a classic comfort dish, this potato salad is made with creamy Greek yogurt for a nutritious and protein-rich alternative that also supports healthy gut flora. The zesty dressing is light and packed with gut-friendly probiotics that complement the prebiotics of cold potatoes. So you will both satisfy your taste buds and nourish your body.

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: a gut-healthy 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 potatoes have a lower GI than cooked potatoes (especially when combined with lemon juice or vinegar).

In the large intestine, resistant starches are used by healthy gut bacteria, which produce by-products that nourish 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!

We must precook potatoes by boiling, steaming or roasting to unleash these health-promoting resistant starches.

Can Greek yogurt be substituted for mayonnaise?

Yes, you can substitute Greek yogurt for mayonnaise in many recipes.

Greek yogurt works particularly well in dishes like salads and dressings where you want a creamy texture but a lighter option. I have seen it used in recipes for sandwich spread and have myself used it in frosting for cakes.

Depending on the intended use, mayo could also be substituted with aioli, hummus, smashed avocado or sour cream. However, in the case of potato salad, Greek yogurt is the perfect substitute.

Benefits of using Greek yogurt over mayonnaise in potato salad

From a nutritional point of view, Greek yogurt is a great alternative to mayonnaise as it is lower in saturated fat.

Greek yogurt is also higher in protein and has the benefit of boosting healthy gut bacteria. However, if you enjoy mayo, don’t let this sway you, as it all depends on your total diet and how much and how frequently you consume mayo.

I love this switch because I love the light and creamy taste and feel better for it.

I mainly use yogurt rather than mayo in this potato salad recipe, as the yogurt’s probiotics work in concert with the cold potato’s prebiotic-resistant starches. It’s somewhat a match made in heaven from a health and taste perspective.

How to use yogurt in potato salad?

Yogurt can replace all or part of the mayonnaise or sour cream in potato salad recipes, giving a lighter, tangier flavour and adding probiotics.

Greek yogurt is the best choice of yogurt because it is thick and creamy. You can also use plain yogurt, but it isn’t as thick. No matter your choice, always use plain, unsweetened yogurt.

For flavour, mix the yogurt with mustard, vinegar or lemon juice and herbs. Yogurt also pairs well with herbs like dill, parsley and chives, and seasonings such as garlic, paprika or black pepper.

If you’re concerned about the yogurt being too tangy, or you use plain yogurt, which is thinner than Greek, you can balance it out by adding a small amount of mayonnaise or olive oil.

Potato salad recipes that do not use mayonnaise

In addition to this potato salad recipe with Greek yogurt, you may like to try my recipe for mayo-free herb potato salad.

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 (unsweetened)
• chives
• parsley
• pepitas (pumpkin seeds) (optional)
• capers (optional)
• lemon juice
• garlic or onion powder
• Dijon mustard
• black pepper
• salt

Then, it is as simple as combining all the ingredients.

Tips to make Greek yogurt potato salad extra flavoursome

Although this recipe 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!

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.

How to boil potatoes for salads

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 while cooking potatoes with the skin on them may reduce the leaching of nutrients into the water.

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 and add a pinch of salt. Then, set them on the stovetop to boil.

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 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!

Storage of potato salad

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.

Have you tried this recipe?

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.

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. You can also find other salad recipes on my website.