High Protein Potato Salad
This vegetarian and gluten-free potato salad is simple to make and packs over 20 grams of protein per serving without the added calories of your typical mayo-based potato salad, but with all the flavors.
With summer and therefore barbecue season in full force, I felt this would be the perfect time to share a recipe to pair with your home-cooked burgers.
The recipe makes 4 large servings, but you can also break it into 6-8 servings if having it as a side.
Potatoes and Blood Sugar
Potatoes get some heat in the health world for being a higher GI carbohydrate source, meaning they can have a more immediate effect on your blood sugar when compared to other sources of carbohydrate like legumes or vegetables.
For reference, pure glucose has a glycemic index score of 100, and boiled red potatoes can land anywhere from 70-90 (which places them in the “high” category).
But don’t worry! This score is also impacted by what you pair with the meal, how you prepare the ingredients, and many other factors.
Potato salad provides a great solution. Not only are we pairing this with a healthy fat, fibrous skin, and protein source; but chilling your boiled potatoes and eating them cold creates more resistant starches. This has been shown to reduce the glycemic index by up to 40% (PMID: 15800557).
So, let’s make this salad!
Ingredients (makes 4 servings):
1kg red potatoes
2 green onions
250g Greek yogurt
4 hard boiled eggs
1.5 celery stalks
2 dill pickles
1/2 bell pepper
2 tbsp lemon juice
2 tbsp fresh dill – or 1 tbsp dry
2 tbsp capers
1 tbsp Dijon mustard (½ if you don’t want as much kick)
1 tbsp Paprika, garlic powder, parsley
Directions
Boil your potatoes and eggs
Chop your red potatoes into 1, ½ inch sized cubes and add to boiling water, reduce heat to simmer and boil under tender. This should take 10-15 minutes. Let these chill for 20minutes or run under cold water for a shorter cooling time.
Boil your eggs for 6-9 minutes, depending on how thoroughly cooked you want them. Run these under cool water and peel.
Prep your vegetables and eggs
Dice your celery, dill pickles, bell pepper, and green onion.
Peel your eggs and dice.
Combine the eggs, vegetables, capers, and potatoes in a bowl.
Add your dressing and combine
Combine the eggs, vegetables, capers, and potatoes in a bowl.
Add your Greek yogurt, Dijon mustard, lemon juice, dill, and spices into the bowl and combine.
Let chill
Let the salad chill in the fridge. I always find it tastes even better when left over night.
Nutrition Information (per serving):
Kcal: 360
Total Fat: 5g
Carbohydrates: 63g
Protein: 22g
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