Summertime is well underway and if you have been searching for a low sodium potato salad recipe, look no further. This delicious alternative makes a great side for all your summer grilling.
Confession: I am not really a potato salad fan. I can count on one hand the number of times I have made it in my life. Up until a week or so ago, I had never tried to make a low sodium version. But my poor, dear husband is a potato salad fan and requested that I try my hand at it. I had several ideas for how to make a traditional potato salad a little more friendly for a low sodium diet. I knew I’d need to do something about some of the major components of many potato salads – mayo, mustard, and pickles.
Ch-Ch-Changes
- Mayonnaise. I’ve subbed in Greek yogurt for mayonnaise in other recipes, so it seemed like a good idea here.
- Mustard. Mustard runs fairly high in sodium, so I knew that we’d have to reduce or eliminate it.
- Pickles. Oh pickles, how do I replace you? Originally my idea was to use cucumber but decided that it wasn’t crunchy enough and it would likely sweat, creating the potential for some excess water in the potato salad. I opted instead for celery. I also added some dill, to give us a pickle-esque flavor.
While I was knocking ideas around for this recipe, I asked my sisters whether they had any recipes that they liked. One sister recommended SkinnyTaste’s Rainbow Potato Salad, which looked a lot like what I already had planned. I decided to use her recipe as the basis for this rather than trying to come up with measurements from scratch.
Serve this salad with your favorite grilled main dish, or go the extra route and try this Pulled Pork or the Low Sodium Fried Chicken Tenders.
PrintLow Sodium Potato Salad
SODIUM COUNT: 121 mg per serving (1 cup); 726 mg in the entire recipe
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 2 hours 45 minutes
- Yield: 6 1x
Ingredients
- 2 pounds whole red potatoes
- 6 tablespoons mayonnaise
- 6 tablespoons plain Greek yogurt
- 1 teaspoon yellow mustard
- 1 tablespoon apple cider vinegar
- 1 tsp chopped fresh dill ((or ½ tsp dried dill))
- 1 medium stalk celery ((diced))
- 3 green onions ((thinly sliced))
- 2 large boiled eggs ((peeled and cut into chunks))
Instructions
- Bring a large pot of water to a boil. Add the washed potatoes and cook for 20-30 minutes or until cooked through. Drain and set aside to cool. When the potatoes are cool enough to handle, remove the peels. Cut the potatoes into one-inch cubes and allow to cool completely.
- In a small bowl, make the dressing by whisking together the mayonnaise, Greek yogurt, mustard, and apple cider vinegar. Stir in the dill, green onion, and celery.
- Add the dressing to the cooled potatoes and stir until just combined. Add the eggs to the salad and stir gently until eggs are incorporated throughout.
Notes
NUTRITIONAL INFORMATION – Yield: 6 servings, about 1 cup per serving
Sodium: 121.0 mg, Calories: 237.2, Total Fat: 12.0 g, Saturated Fat: 2.1 g, Cholesterol: 75.7 mg, Carbohydrates: 25.8 g, Fiber: 2.9 g, Sugar: 2.7 g, Protein: 6.7 g.
A wonderful sweet onion yellow mustard is “AJ’s”
10 mg sodium = 1 teaspoon
http://www.ajsediblearts.com
(509) 547-3440
Thanks for the recommendation! We have several favorites that we like as well. Westbrae Natural has a sodium-free stone ground mustard, which I use in recipes that call for a large amount of mustard. Joe’s favorite replacement for yellow mustard is Boar’s Head (25 mg per tsp).
Looking to replace pickle “crunch”? Try peeling and cutting up a Granny Smith apple 🍏… there’s no going back 🙂
You can make the dressing more unctuous by separating the hard boiled yolks from the whites, and mixing mashed yolks into the dressing.
Since 90% of the sodium in an egg is in the whites, I trimmed the bard boiled eggs of about half of the egg whites and added two additional hard boiled eggs without the whites. This adds some calories, but not much sodium, if any, and makes the dish much richer. I also added one small jar of pimentos for color, a dusting of sweet paprika on the top, and doubled the mustard, using a salt free variety. Pretty good!
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I also must watch sodium due to ckd. In making potato salad and macaroni salad, I have used home made mayo (one egg yolk), combined with vinegar for the dressing. Gives a bit of tang, depending on the amount and type of vinegar used. Some how celery just doesn’t cut it for me over pickles. I have used Healthy Heart’s own brand of dill pickle, or Alberto’s sweet zucchini relish (available at Healthy Heart). The latter is sweet, so keep in mind. Nothing matches the flavors we used to enjoy in certain foods no longer available for us, but new seasonings and methods can make new great flavors.
An additional venue for low sodium mustard is Ploghman’s honey dijon mustard. It is a mild slightly sweet mustard with 5mg sodium/tsp, and is good on chicken and many more dishes. The Westbrae Organic stoneground mustard does have zero mg sodium listed and I add to potato salad, chicken salad, and other things for a bit of flavor. Keep both on hand at all times.
Another way to get the flavor of mustard is to use Mustard Powder. The sodium all seems to be in the manufacturing. I use this all the time as I don’t like the salad to come out too yellow.
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So happy I found this recipe online. I have had to start limiting sodium for my husband and it has been hard but this was a great find. Thank you.
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