Potato Salad (diabetic)
Printed from Inclusive Kitchen — Potato Salad
Potato salad is a classic dish that has graced picnic tables and family gatherings for generations. Originating in Europe, it made its way to America in the 19th century, where it quickly became a staple at barbecues and potlucks. This diabetic-friendly version maintains the creamy texture and vibrant flavors of traditional potato salad while making sensible swaps to keep it lower in sugar and carbs. With a delightful combination of fresh herbs, crunchy vegetables, and a tangy dressing, this salad is sure to please everyone at the table, whether they’re counting carbs or not.
To create this dish, we’ll use red potatoes for their lower glycemic index compared to other varieties. They hold their shape well after cooking, providing that satisfying bite we all love. Instead of mayonnaise, we’ll use Greek yogurt, which adds creaminess and a protein boost without the extra calories. A splash of apple cider vinegar and a hint of mustard will brighten the flavors, making each bite refreshing. And let’s not forget the crunch! Celery and bell peppers add texture and color, making this salad as pleasing to the eye as it is to the palate.
As you prepare this salad, remember that the key to a great potato salad lies in the balance of flavors and textures. You want the potatoes to be tender but not mushy, and the dressing should coat the ingredients without overwhelming them. This recipe is perfect for meal prep, as it can be made ahead of time and stored in the refrigerator for a few days. Just be sure to give it a good stir before serving, as the flavors will meld beautifully over time. And if anyone asks why you’re eating a salad at a barbecue, just tell them it’s because you’re “potato-ing” your way to better health!
Ingredients
- 2 pounds red potatoes
- 1 cup Greek yogurt
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 cup celery
- 1 medium red bell pepper
- 1 bunch green onions
- 2 tablespoons fresh dill
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
- Start by washing 2 pounds of red potatoes under cold water to remove any dirt. Cut them into bite-sized pieces, about 1-inch cubes, to ensure even cooking.
- Place the cubed potatoes in a large pot and cover them with cold water. Add a teaspoon of salt to the water, which will help season the potatoes as they cook.
- Bring the pot to a boil over medium-high heat. Once boiling, reduce the heat to medium and let the potatoes simmer for about 15 minutes, or until they are fork-tender but not mushy.
- While the potatoes are cooking, prepare the dressing. In a medium bowl, combine 1 cup of Greek yogurt, 2 tablespoons of apple cider vinegar, and 1 tablespoon of Dijon mustard. Whisk until smooth and well combined.
- Once the potatoes are cooked, drain them in a colander and let them cool for about 10 minutes. This cooling period helps the potatoes absorb the dressing better.
- While the potatoes are cooling, chop 1 cup of celery and 1 medium red bell pepper into small pieces. These will add crunch and flavor to your salad.
- Slice 1 bunch of green onions and chop 2 tablespoons of fresh dill. These fresh herbs will brighten the salad and add a burst of flavor.
- In a large mixing bowl, combine the cooled potatoes, chopped celery, bell pepper, green onions, and dill. Pour the dressing over the top and gently fold everything together until well coated.
- Taste the salad and season with additional salt and black pepper to your liking. Remember, the flavors will develop as it chills, so don’t overdo it.
- Cover the bowl with plastic wrap or transfer the salad to an airtight container. Refrigerate for at least 30 minutes before serving to allow the flavors to meld.
- Before serving, give the salad a good stir to redistribute the dressing. This will ensure every bite is as flavorful as the last.
- Serve the potato salad chilled or at room temperature. It pairs wonderfully with grilled meats or as a standalone dish at any gathering.
Nutrition (per serving)
- Calories: 150
- Carbs g: 22
- Protein g: 5
- Fat g: 4
- Sugar g: 1
