Greek Yogurt Potato Salad
This Greek Yogurt Potato Salad recipe is a great & healthy way to give classic potato salad a twist. This version is made with yogurt, sweet relish or chopped pickles, and just a touch of mayo.
Potatoes can be divided into two categories––waxy and starchy. Waxy potatoes have the least amount of starch and retain their shape when cooked (boiled, roasted, microwaved, grilled). Waxy’s also have a thin skin so no need to peel, especially since the skin contains about half of the total fiber and vitamin C! My favorite waxy potatoes are fingerling, red, blue and purple potatoes. Waxy potatoes are great for salads, grilling, and soups.
Starchy potatoes have more starch and less moisture making them less ideal for my Greek Yogurt Potato Salad. The starchy potato mascots are Russet and Idaho. The higher sugar content in starchy potatoes means they break down easily making them ideal for fluffy mashed potatoes.
So, why did I use Yukon Gold’s in my Greek Yogurt Potato Salad? Yukon Gold’s are “in-betweeners,” waxy enough to make a potato salad and creamy enough to mash. Yukon’s are amazingly versatile and are the potato I use the most. The golden yellow color is also so pretty! So, when you make your own version of my Greek Yogurt Potato Salad stay away from starchy potatoes like Russet and Idaho and use your preferred waxy-ish potato.
Potato Storage 1
For everyone that does not have their own root cellar, the ideal way to store potatoes is in a cool (45°F to 50°F), dark, ventilated place, such as an unheated basement or closet. In these conditions, potatoes can last for months and as enzymes slowly breakdown the potato cell membranes the taste can improve. Storing in the refrigerator can cause too much of the starch to turn to sugar creating an unpleasant taste, and when cooked increases a chemical known as acrylamide. According to the United Kingdom’s Food Standard’s Agency acrylamide can be dangerous for your health.
Starch is how plants store their energy. Our bodies digest starch and make glucose, our preferred energy source.2 Starch is high in potatoes, corn, cassava/tapioca roots rice and wheat and is extracted for use in the food industry and other purposes. Maltodextrin is a common food ingredient that is hydrolyzed starch. Hydrolysis uses water, enzymes and acids to break the starch into small pieces resulting in a white powder. Maltodextrin is found in sports nutrition powder, infant formula and in packaged pastries and candies. Modified starches are used in the paper, textile, oil, adhesives and pharmaceutical industries.
The dietary fiber found in potatoes is mostly from resistant starch, a prebiotic that is gaining attention for its positive impact on our gut flora. Cooking degrades the resistant starch, and research shows that lower temperature and longer cooking time lead to higher resistant starch. So the best cooking method is baked > microwaved > boiled. Resistant starch is also increased after a potato is cooked and cooled, a process called retrogradation. So, when making my Greek Yogurt Potato Salad (if you have the time) try cooking the potatoes and cooling before eating.
Potato Nutrition 4
Potatoes are important sources of many micronutrients, a 200g (medium-sized baked potato) almost half the recommended vitamin C and vitamin B6, 30% of potassium, 28% of folate, 24% of iron and 18% of magnesium. Important to note that the cooking method alters the nutrition contents.
There is a positive association between obesity, cardiovascular disease and diabetes with a high consumption of French fries and chips. So when enjoying potatoes try and keep them away from the fryer!
Yogurt vs Mayo
Yogurt is a great replacement for mayonnaise because it has all the health benefits of milk, plus probiotics! Yogurt is a live milk culture that promotes gut health and is a good source of calcium and is fortified with vitamin D. Mayonnaise on the other hand is about 80% oil, typically canola or soybean and is high in calories and low in nutrients. If you simply can’t imagine potato salad without mayo, try making my Greek Yogurt Potato Salad with half yogurt and half mayo!
Let’s Get Cooking!
So what are you waiting for?! This delicious, nutritious Greek Yogurt Potato Salad can be a snack, side dish, or with the right add-ins an entire meal! It also makes for great leftovers so you may need to make a double batch.
- The Science of Cooking Potatoes – Article. FineCooking. September 2013. https://www.finecooking.com/article/the-science-of-cooking-potatoes-2. Accessed March 17, 2020.
- What is starch? BBC Bitesize. https://www.bbc.co.uk/bitesize/topics/zf339j6/articles/zxwwsrd. Accessed March 17, 2020.
- admin. What is Starch? What is it used for? Why do we need it? Starch Europe. https://starch.eu/starch/. Accessed March 17, 2020.
- Robertson TM, Alzaabi AZ, Robertson MD, Fielding BA. Starchy Carbohydrates in a Healthy Diet: The Role of the Humble Potato. Nutrients. 2018;10(11). doi:10.3390/nu10111764
- 2 pounds potatoes diced
- ½ cup plain Greek yogurt
- 1 tablespoon mayonnaise
- 1 tablespoon Dijon mustard
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 3 tablespoons sweet relish or chopped pickles
- 1 cup celery diced
- Optional: hard boiled eggs sliced
- Place potatoes in a pot and fill with cold water to about 1 inch above potatoes. Bring to a boil and cook until potatoes are tender, approximately 15-20 minutes.
- In large bowl mix yogurt, mayonnaise, Dijon, salt, pepper, relish, and celery.
- Drain potatoes and add to bowl with yogurt mixture. Mix well.
- Optional: add eggs and gently fold in.