Healthy Potato Salad

Healthy Potato Salad | simply fresh dinners

Summer is on it’s way and I wanted to create a low-cal potato salad that is quick and easy and yup, you guessed it  – healthy.  Potato salad is a popular dish and goes with so many entrees so instead of ingesting all that mayonnaise, I looked to the Bavarian and Italian versions of this recipe and concocted a creation of my own that incorporates loads of flavour. Healthy Potato Salad | simply fresh dinners

There are two versions here -the one above  is my favourite and the other is a little over the top with a lot of ingredients, ha! (below).  I think my enthusiasm went a little overboard in that one.  It may appeal to some but I found it just looks crowded in that little bowl.  I found some enoki mushrooms at the market and had some frozen edamame in the freezer so couldn’t resist.  Both are so good for you so if you’re wanting the nutrients and the extra pizazz in your salad – go for it.  Actually, you can change up the ingredients to your liking so don’t be afraid to create your own healthy version.

Healthy Potato Salad | simply fresh dinners

Edamame is low in fat and high in protein and contains Vitamin C, iron and magnesium.  Enoki mushrooms have important antioxidants and recent studies indicate they may be able to play a part in vaccines and cancer immunotherapy.  The mushrooms add a crispy texture to the salad and, unlike other mushrooms, refrigerate well for up to a week.

Healthy Potato Salad | simply fresh dinners

It’s essential to include fresh herbs in this salad and I used a mixture of chives, parsley and dill.  You don’t have to use them all but freshness is the key.

I also used a mixture of potatoes.  The market had a nice mixture of red, white and purple potatoes in one bag that was very reasonably priced.  I don’t eat potatoes very often, they’re really not my thing, but I do love a good potato salad and I was happy with this one.  They have loads of Vitamin A and B6 and no fat at all.  The fat comes from all the mayo, cheese, butter and bacon that we slather all over them.   Healthy Potato Salad | simply fresh dinners

I’m going to be making this recipe a lot this summer and it will be an easy one to share at big gatherings.  You can also take it on a picnic without worry because there are no eggs or mayonnaise that could go bad in the heat.  The recipe can easily be doubled as well.

I hope you’ll try this with your family this summer and share your photos with myself and the readers here.  Cheers everyone!

 

 

Low Cal Potato Salad 230

Healthy Potato Salad
Author: Robyn @ simplyfreshdinners.com
Prep time:
Cook time:
Total time:
Serves: 6-8
Ingredients
  • 2 pounds of small potatoes, scrubbed and halved
  • 15 – 20 cherry tomatoes, halved
  • 2 stalks of celery, washed and diced
  • 1 small red onion, thinly sliced. (I used 3 red pearl onions)
  • 1 cup of peas (I used frozen)
  • small handful of fresh, chopped chives, parsley and dill
  • OPTIONS – edamame, okra, spring onions, mushrooms, olives, capers
  • DRESSING
  • 1/4 cup canola oil (vegetable oil works better with this salad)
  • 1 tablespoon Dijon mustard
  • 3/4 tablespoon honey
  • salt and pepper to taste
Instructions
  1. Fill a large pot with enough water to just cover the potatoes. Boil potatoes, unpeeled in salted water for 15-20 minutes until tender when a fork is inserted. Check often and do not overcook.
  2. Drain and shock with cold water to stop the cooking process and then drain again into a clean bowl.
  3. Mix Dressing ingredients while potatoes are cooking.
  4. When potatoes are cool, mix very gently with dressing and add all other ingredients.
  5. Serve with an additional handful of fresh herbs sprinkled over top.

 

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71 Comments

  • Reply
    Linda
    May 22, 2014 at 9:58 am

    Robyn, such a great salad and full of veggies and my favorite, tomatoes. Salads are so wonderful during the summer months. I like you can also take it to a picnic and not worry about things spoiling. Much love from WW.
    Linda recently posted…Blogger – Add scroll Box for Archive and LabelsMy Profile

    • Reply
      Robyn
      May 23, 2014 at 7:57 am

      Thanks, WW. Tomatoes are my favourite too and I can’t help but including them in practically everything, lol. Have a wonderful long weekend, my friend. xoxo
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    cheri
    May 22, 2014 at 10:02 am

    Hi Robyn, oh this potato salad looks wonderful, love that there is no mayonnaise.
    cheri recently posted…Quick White Bean DipMy Profile

    • Reply
      Robyn
      May 23, 2014 at 7:58 am

      Thanks so much, Cheri. I don’t use mayo at all anymore and don’t miss it a bit. Love your healthy bean dip!
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    Traci
    May 22, 2014 at 10:33 am

    I am a big fan of mustard-based potato salads, especially over the mayo-based ones! I love the addition of edamame in this, I’ll have to try that for myself. Great inspiration!
    Traci recently posted…Inhale, Exhale, RepeatMy Profile

    • Reply
      Robyn
      May 23, 2014 at 7:59 am

      I love edamame too, Traci. If you try it, you must share a pic! lol. Or better yet, one of your beautiful drawings!
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    Crystelle
    May 22, 2014 at 1:30 pm

    This is really good news: I didn’t know potato salad could be healthy, but you certainly proved me wrong! Looks so yummy too! I am getting hungry!!! Pinning!! 🙂
    hugs x, Crystelle
    Crystelle Boutique

    • Reply
      Robyn
      May 23, 2014 at 8:01 am

      Thanks, Crystelle! And thanks so much for the pin. I’m aiming to find a healthy version of every dish, lol.
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    Mindy
    May 22, 2014 at 2:38 pm

    What a gorgeous bowl of goodness and yet another use for my cherry tomatoes and peas once they arrive, not to mention the sudden abundance of dill we have. Happy weekend friend!
    Mindy recently posted…Giving Thanks FridayMy Profile

    • Reply
      Robyn
      May 23, 2014 at 8:03 am

      You must be so busy with your big garden, Mindy. I wish I lived on your street so I could visit it every day! Enjoy your weekend. Hugs!
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    Nina
    May 22, 2014 at 3:24 pm

    Such a great salad! Actually I love potatoes salad and I alwais avoid to include mayonaise!
    Beijinho
    Nina recently posted…1114 – Entre o tricô e o crochê…My Profile

    • Reply
      Robyn
      May 23, 2014 at 8:04 am

      I’m sure the potato salads in your part of the world don’t include mayo very often, Nina. The Europeans eat so much more healthily than we do! Thanks for the visit.
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    Anita Rivera
    May 22, 2014 at 4:50 pm

    Good afternoon dearest Robyn! This is FABULOUS! I am a big potato lover but I love what you did here by incorporating more colors and textures! Oh the possibilities for summer fare! I would have been here earlier, but I must have left for work before you posted. I hope you are well my friend. ENJOY! Anita

    • Reply
      Robyn
      May 23, 2014 at 8:06 am

      I’m so glad you like it, Anita! You are always one of the first to post here so I knew you were busy, lol. I’m so looking forward to concocting new dishes this summer! My next dish is Spanish-inspired so I hope you’ll like it. I had a feeling when I finished writing the recipe that it might be a hit with you! Enjoy your weekend, sweet lady. xoxo
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    Medeja
    May 23, 2014 at 5:16 am

    What a colorful and flavorful salad!
    Medeja recently posted…Sausainiai su Sezamo Sėklomis/ Sesame Seed CookiesMy Profile

    • Reply
      Robyn
      May 23, 2014 at 8:07 am

      Thanks so much, Medeja! I loved your latest shrimp recipe – great flavours!
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    Marie
    May 23, 2014 at 7:53 am

    Robyn, this salad looks amazing! We don’t eat a lot of potato salad around here but I think I’ll try this one. Pinning it.
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    • Reply
      Robyn
      May 23, 2014 at 8:08 am

      Thanks for your kind words, Marie, and for the pinnage! I want a pic if you try it! lol. Have a wonderful weekend.
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    Erika Buckley
    May 23, 2014 at 8:54 am

    Always love finding healthier recipes for my favorite comfort foods! Thanks for the great share ~ Erika @ Yay for Handmade
    Erika Buckley recently posted…Yay for Patriotic Party Decor! Red, White and Blue Pom GarlandMy Profile

    • Reply
      Robyn
      May 24, 2014 at 6:03 am

      Thanks, Erika – I hope you’ll come back and share with us if you make it :). Thanks so much for popping in. Have a great weekend.
      Robyn recently posted…Healthy Potato SaladMy Profile

  • Reply
    Stephanie
    May 23, 2014 at 11:23 am

    Now this is a potato recipe that I will have to try! I have a confessions. . . I have never made potato salad! Isn’t that awful? This is going to sound crazy, but I am actually intimidated about making the tradition potato salad – not sure why 🙂

    Your recipe sounds and looks amazing and I think I can handle it with no intimidation issues. Thanks for sharing your yummy yet healthy recipes.

    Hugs to you!
    Stephanie recently posted…Let’s Reveal Our Mugs – Link upMy Profile

    • Reply
      Robyn
      May 27, 2014 at 7:11 am

      I’m still chuckling about our emails, Stephanie! You will love this recipe and it’s super easy. We just can’t compete with our grandmother’s famous potato salads! lol

      Thanks for your kind words as always. Love when you visit! xoxo
      Robyn recently posted…Tuesday’s TidbitsMy Profile

  • Reply
    Cranberry Morning
    May 24, 2014 at 8:31 am

    Hi Robyn, I’m glad I came across your blog. I’m going to love these recipes. The potato salad I make is completely different from this one, so I’m eager to try a new version. Looks amazing! I’m stopping in from Stephanie’s blog and am now following along via Feedly Reader. – Judy
    Cranberry Morning recently posted…London Eye Machinery, Anglophile FridayMy Profile

    • Reply
      Robyn
      May 27, 2014 at 7:08 am

      Thanks so much for stopping by, Judy, I’m looking forward to popping over to visit your blog.
      It’s always fun to try new versions of old favourites, isn’t it?
      Have a great day!
      Robyn recently posted…Tuesday’s TidbitsMy Profile

  • Reply
    Ginnie
    May 24, 2014 at 10:29 am

    This looks so good! I love potato salad, so it’s nice to find a healthy version. All the veggies are perfect for summer!
    Ginnie recently posted…Hello, Friday! Link RoundupMy Profile

    • Reply
      Robyn
      May 27, 2014 at 7:07 am

      Thanks so much, Ginnie. I always appreciate your visits and kind words.
      Hope your week is off to a good start 🙂
      Robyn recently posted…Tuesday’s TidbitsMy Profile

  • Reply
    Dawn @ Words Of Deliciousness
    May 24, 2014 at 10:33 am

    This sounds yummy. Great alternative for the mayo type potato salad and I love the fact that it is so much healthier for you.
    Dawn @ Words Of Deliciousness recently posted…Strawberry Icebox PieMy Profile

    • Reply
      Robyn
      May 27, 2014 at 6:59 am

      Thanks so much, Dawn. I really loved the flavours and as much as I used to love mayo, I find that it’s one food I don’t want to eat anymore.
      So glad you came to visit! Have a great week.
      Robyn recently posted…Tuesday’s TidbitsMy Profile

  • Reply
    Karen (Back Road Journal)
    May 24, 2014 at 3:43 pm

    This sounds like a wonderful potato salad and perfect for later this summer when my cherry tomatoes are ready to be harvested.
    Karen (Back Road Journal) recently posted…Tips On Growing Tomatoes SuccessfullyMy Profile

    • Reply
      Robyn
      May 27, 2014 at 6:58 am

      Thanks, Karen. I really appreciate your visit. Aren’t tomatoes just the best? I think it’s time to confess I’m addicted!
      Robyn recently posted…Tuesday’s TidbitsMy Profile

  • Reply
    Diane (@SimpleLivingEat)
    May 24, 2014 at 4:36 pm

    Truly healthy and seasonal. Thanks for bring your salad to foodie friday. Pinned.

    • Reply
      Robyn
      May 27, 2014 at 6:57 am

      Thanks, Diane. I always enjoy linking up on Fridays with your party! Have a great week.
      Robyn recently posted…Tuesday’s TidbitsMy Profile

  • Reply
    Anita Rivera
    May 25, 2014 at 3:42 pm

    Dearest Robyn! Hello and happy Sunday! Oh this potato dish is so colorful and I just don’t know what to eat these days, there are so many great ideas!

    Thank you so much for coming to visit my blog post. Your words are so validating because I long to write well but most of all, to reach my readers. My blog however, is a different format of writing than my private writing, but poetry is such a great way to learn to dig deep and touch the reader. It is not easy, however!

    Again, your kind friendship to me is very special, and knowing that I am able to move a reader is one of the best complements a wannabe writer could ever get. And I saw your comment up above; I look forward to see what you offer in the Spanish cuisine section! And may your beloved come home soon so that you may be together. LOVE! Anita

    • Reply
      Robyn
      May 27, 2014 at 6:56 am

      When you post, Anita, I go rushing to your blog because I know that the experience will be special. Thanks you for sharing your amazing talents with all of us, sweet lady! xooxo

      I made my Spanish creation yesterday and will be posting it this week so I hope you’ll like it.

      I will see the Man tomorrow so I’m extremely excited! lol .
      Thanks always.
      Robyn recently posted…Tuesday’s TidbitsMy Profile

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  • Reply
    Jennifer Johnson
    May 27, 2014 at 7:48 am

    This is so incredibly beautiful!

    • Reply
      Robyn
      May 27, 2014 at 8:09 am

      And you just put the biggest smile on my face ever! Thanks so much, Jennifer! Have a wonderful day 🙂
      Robyn recently posted…Tuesday’s TidbitsMy Profile

  • Reply
    Ai Lin
    May 27, 2014 at 7:54 am

    Hi Robyn! Yet another great, simple and fresh recipe from you. Thanks for sharing this with all of us. This is so wonderful as I am not a fan of mayo, can’t wait to try this “good for my waistline” recipe. Cheers! 🙂
    Ai Lin recently posted…Roast Chicken with Lemon and HerbsMy Profile

    • Reply
      Robyn
      May 27, 2014 at 8:11 am

      Thanks, Ai Lin. I’m not a fan of mayo either but everyone sure does love potato salad in the summer so I wanted an alternative. So glad you like it!
      I’m off to see your roast chicken cos I just love it with lemon and herbs!
      Robyn recently posted…Tuesday’s TidbitsMy Profile

  • Reply
    Miz Helen
    May 27, 2014 at 12:48 pm

    HiHi Robyn,
    I just love your salad and am looking forward to trying it! Thanks so much for sharing your awesome recipe with Full Plate Thursday. Hope you are having a great week and come back soon!
    Miz Helen

  • Reply
    Kathy
    May 28, 2014 at 3:55 pm

    This looks so fresh! I do appreciate you sharing with Home and Garden Thursday,
    Kathy
    Kathy recently posted…A Return to LovelinessMy Profile

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  • Reply
    Rachel @ Craving some Creativity
    May 28, 2014 at 10:26 pm

    All the colors look delicious! I will definitely be adding edamame. Pinned for later.
    Rachel @ Craving some Creativity recently posted…Summer Grilling Recipes – Park’s Finest Frankfurters for Food SnobsMy Profile

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    Miz Helen
    May 29, 2014 at 10:10 am

    Congratulations!
    Your recipe is featured on Full Plate Thursday this week. Enjoy your weekend and your new Red Plate.
    Come Back Soon!
    Miz Helen

  • Reply
    Chrystal @ YUM eating
    May 29, 2014 at 3:04 pm

    YUM! The perfect garden salad! Thanks for linking up at Tasty Tuesdays!
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    Sherri @ MadeFromPinterest
    June 4, 2014 at 10:43 am

    I just had to pop on over and check out your site. This potato salad looks right up my alley. Delish! Love all the fresh herbs. This will be a great portable lunch for a day at the lake!
    Sherri @ MadeFromPinterest recently posted…Mediterranean Chicken Salad and Creamy BalsamicMy Profile

    • Reply
      Robyn
      June 4, 2014 at 1:08 pm

      Thanks so much for your visit, Sherri. I really enjoyed your post this morning 🙂
      Robyn recently posted…Tuesday’s TidbitsMy Profile

  • Reply
    Nicole
    June 11, 2014 at 7:27 pm

    Oh my…this looks fabulous. I think I’ll have to try this soon… Thank you for sharing!
    Nicole recently posted…10 Things Your Dentist Isn’t Telling YouMy Profile

  • Reply
    maria
    June 27, 2014 at 11:21 am

    Looks very healthy and absolutely delicious!

    I appreciate stopping by my site earlier! I am glad you did so that I can come back and discover yours! It is wonderful and I will be a regular from now on!

    Maria
    maria recently posted…Important Factors to Consider When Buying a PianoMy Profile

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    Maggie
    October 14, 2014 at 1:03 am

    The honey Dijon mustard sauce is always my favorite but I never thought I can use it in a potato salad too! Great way to serve potato without mayo in it! Pinned and saved 🙂
    Maggie recently posted…Authentic Chinese Steamed FishMy Profile

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    Cook With Nisha
    August 8, 2018 at 9:55 am

    mmmm…… so yummmyyy!!

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    Healthy Salads
    April 20, 2021 at 10:04 am

    All the colors look delicious! I will definitely be adding edamame. Pinned for later.

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