Healthy Potato Egg Salad

This potato egg salad is proof that comfort food can be part of your weight loss or healthy eating plan. It can even be part of your social life, as it’s tasty enough for parties and potlucks, not to mention that you can make it ahead of time to save stress. With a tangy, creamy dressing and a good amount of protein and fiber, this salad may become one of your favorite go-to’s for comfort and for nutrition. 

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Here’s why this salad is healthy and delicious. 

• Add tangy sweetness with mayonnaise, but cut the amount of mayo to save on calories and fat.
• Add extra creaminess with Greek yogurt as well as yolks from the eggs.
• Get protein from the egg yolks and whites.
• Pack in flavors from Dijon mustard, relish, lemon juice, and green onions.
• Enjoy satisfaction from potatoes, which are also high in potassium, fiber, and vitamin C.
• Add extra nutrients and antioxidants from 1-2 cups of your choice of cooked or raw vegetables like tomatoes, bell peppers, onion, zucchini, green peppers, broccoli florets, arugula, or spinach. 

Variations and Serving Suggestions

• Use red, white, or Yukon gold potatoes.
• Add extra hard-boiled egg whites for more protein.
• For spicy heat, add ½ teaspoon of chili powder and red pepper flakes to taste.
• For a balanced meal, serve over a bed of greens with 1 ounce of cheddar or feta cheese.
• For a plant-based salad, omit the eggs and yogurt. Instead, add 1 ½ cups of mashed or pureed garbanzo beans (chickpeas) and ½ cup of pureed avocado for protein and creaminess. 
• Serve this salad at picnics, for weekday lunches, and at potlucks.

Recipe for Healthy Potato Egg Salad

Makes 6 servings

Ingredients: 

• 24 ounces of thin-skinned potatoes, cut into 1–inch or bite-sized chunks
• 6 hard-boiled eggs, peeled and chopped
• ½ cup of plain non-fat yogurt or Greek yogurt
• 3 tablespoons of light mayonnaise
• 2-3 tablespoons of grated apple or pear or their juice
• 2 teaspoons of Dijon mustard or spicy brown mustard
• (Optional) 2 teaspoons of sweet relish or chopped pickles
• 1 tablespoon of lemon juice
• Salt and pepper to taste
• ¼ cup of diced scallions
• 2 stalks of thinly sliced celery 
• 1-2 cups of cooked or raw vegetables of your choice
• Parsley for a garnish

Instructions: 

1. Bring salted water to a boil. Boil the potato pieces for 10-12 minutes, or until soft tender. Drain, reserving ½ cup of the potato water. Set the potatoes aside.
2. In a small bowl, stir together the yogurt, mayonnaise, grated apple or pear, Dijon mustard, relish if using, and lemon juice.
3. In a large bowl, combine the potatoes, eggs, onion, celery, vegetables, salt and pepper, and scallions. 
4. Pour the dressing over the potato mixture and stir to combine. Add small amounts of the reserved potato water if needed to thin the consistency. Serve with parsley if desired.

Nutrition information per serving: 220 calories; 8 grams of fat; 2 grams of saturated fat; 140 mg of cholesterol; 300 mg of sodium; 25 grams of carbohydrates; 3 grams of sugar; 3 grams of fiber; 11 grams of protein