High Protein Potato Salad Recipe
If you’re looking for a creamy, satisfying side dish that doesn’t derail your clean-eating goals, this High Protein Potato Salad is the ultimate recipe. Made with Greek yogurt, hard-boiled eggs, and tender red potatoes, it’s packed with flavor and muscle-building nutrients—without the greasy mayo. Whether you’re prepping meals for the week or need a lean side for your next cookout, this potato salad delivers.
Unlike traditional versions that rely on heavy mayonnaise, this recipe blends Greek yogurt and Dijon mustard for creaminess and tang. Add in diced celery, red onion, and chopped eggs, and you’ve got a balanced, macro-friendly dish. The best part? It’s easy to prep in under 30 minutes and gets even better after chilling.
Why This High Protein Potato Salad Works
This recipe hits all the right notes:
- High protein from Greek yogurt and hard-boiled eggs
- Fiber-rich from red potatoes with the skins on
- Low in fat compared to traditional mayo-based versions
- Meal-prep friendly and great for summer barbecues
- Clean-eating approved for fitness-focused lifestyles
You’ll get a creamy texture, satisfying bite, and plenty of flavor—without sacrificing your macros.
Ingredients
For the Salad
- 2 pounds red potatoes, diced into ½-inch cubes (skin on)
- 4 large hard-boiled eggs, peeled and chopped
- 2 celery stalks, diced
- ¼ cup red onion, finely chopped
- 1 tablespoon fresh dill, chopped
- 1 tablespoon fresh parsley, chopped (optional)
For the Dressing
- ¾ cup plain non-fat Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon paprika
- Salt and pepper to taste
Step-by-Step Instructions
1. Boil the Potatoes
First, bring a large pot of water to a boil. Add a generous pinch of salt. Drop in the diced red potatoes and boil for about 10–12 minutes, or until fork-tender. Stir occasionally to ensure even cooking. Be careful not to overcook—you want the potatoes tender but not mushy.
Once done, drain the potatoes immediately and rinse them under cold water. This stops the cooking process and helps maintain a firm texture.
2. Make the Greek Yogurt Dressing
While the potatoes cool, prepare the protein-packed dressing. In a medium mixing bowl, whisk together the Greek yogurt, Dijon mustard, apple cider vinegar, garlic powder, onion powder, paprika, salt, and pepper. Mix until smooth and creamy.
This dressing provides tang, creaminess, and flavor without excess fat. The Greek yogurt boosts protein content and offers gut-friendly probiotics.
3. Assemble the Salad
In a large bowl, combine the cooled potatoes, chopped hard-boiled eggs, diced celery, red onion, and fresh herbs. Pour the Greek yogurt dressing over the top. Use a spatula to gently fold everything together until well combined.
Taste and adjust salt and pepper as needed. If you like more tang, add a splash of vinegar. For extra depth, a pinch of smoked paprika works beautifully.
4. Chill and Serve
For best flavor, refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld and enhances the creamy texture.
Serve it as a side dish with grilled chicken, turkey burgers, or as part of your meal prep for the week. It also makes a satisfying post-workout carb-protein combo.
Optional Add-Ins for Variety
Want to personalize it? Try these healthy mix-ins:
- Chopped pickles or relish – for a briny kick
- Crumbled turkey bacon – adds crunch and smokiness
- Green peas or edamame – extra plant-based protein
- Chopped spinach or arugula – sneak in more greens
- Crumbled feta – for a Mediterranean twist
Keep the base the same, and you can rotate the flavors throughout the week without getting bored.
Meal Prep Tips
- Storage: Store in an airtight container in the fridge for up to 4 days.
- Make ahead: Boil the eggs and potatoes a day ahead to save time.
- Double batch: Easily scale the recipe for family cookouts or bulk meal prepping.
Nutrition Information
Serving Size: 1 cup
Servings per recipe: 6
| Nutrient | Amount |
|---|---|
| Calories | 190 |
| Protein | 12g |
| Carbohydrates | 24g |
| Dietary Fiber | 3g |
| Total Fat | 4g |
| Saturated Fat | 1g |
| Cholesterol | 105mg |
| Sodium | 330mg |
| Sugar | 2g |
Nutrition may vary slightly based on exact ingredients and quantities used.
Final Thoughts
This High Protein Potato Salad fits perfectly into any fitness-forward meal plan. It’s creamy, clean, and loaded with both flavor and fuel. Whether you’re aiming for lean gains or simply eating clean, this potato salad keeps your nutrition on point while satisfying your cravings.
