Did you ever think a white food like potato salad could be good for gut health? White foods, like potatoes, are not fully appreciated for their nutrient resumes. They are rich in blood pressure supporting potassium, vitamin C and fiber. But, they often get bad press which is likely related to something called the “glycemic index” (how quickly a specific food affects your blood glucose levels). While that may be true, we usually don’t eat plain potatoes, plain and solo. We eat them with other foods like chicken or a salad. We top them with delicious companions, i.e. butter, sour cream, greek yogurt or cheese. When we eat foods in combination, it changes the glycemic index of that meal. And in this case, it improves the glycemic index.
Cooling the Potato Turns It Into A Super SPUD
How you prepare a potato improves (lowers) its glycemic index as well as increases its prebiotic fiber (ideal fiber for your gut bugs). When you cook a potato, it contain rapidly digested starches which is what’s responsible for the increase in blood sugars. If you cool the potato after cooking, the starches undergo big changes in its digestibility. The amount of slowly digested starches increases which improves the nutrition quality of the potato by increasing fiber load in the colon. These fibers are called resistant starches, which is a type of prebiotic fiber.
The Benefits of Resistant Starches for Metabolic Health
- acts similar to dietary fiber
- lowers blood sugar levels
- improves insulin sensitivity
- reduces cholesterol
- may help with weight loss
The Benefits of Resistant Starches for Gut Health
Resistant starches boost our beneficial gut bacteria that are crucial for a healthy gut and microbiome. These prebiotic fibers are fermented into short-chain fatty acids (SCFAs) like acetate, butyrate, and propionate, which have been shown to:
- serve as a main energy source for gut lining cells
- help maintain gut integrity
- support immune function and reduce inflammation
How I Modified Rosanne Cash’s All American Potato Salad Recipe
Because I planned on having this recipe as lunch for the week, I increased the protein by increasing the number of hard-boiled eggs and swapping 1/2 the mayo with plain greek yogurt. I also added a bunch of fresh dill and cracked pepper. A taste of summer picnics all week long!
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High Protein Potato Salad with Greek Yogurt and Eggs
- Prep Time: 15
- Cook Time: 30
- Total Time: 1 hour 35 minutes (chill time)
- Yield: 6–8 servings 1x
Description
A higher protein potato salad made with extra hard-boiled eggs and Greek yogurt. I ate this as a main meal versus a side dish!
Ingredients
- 2 pounds of potatoes (Yukon Gold or red potatoes work well)
- 6 hard-boiled eggs, chopped
- 1 cup Greek yogurt (plain, preferably full-fat for creaminess)
- 2 tablespoons mayonnaise (optional, for extra creaminess)
- 1 tablespoon Dijon mustard
- 1 tablespoon apple cider vinegar
- 1 teaspoon honey or maple syrup (optional, for a touch of sweetness)
- 1 small red onion, finely chopped
- 2 celery stalks, finely chopped
- 1/4 cup chopped fresh dill (or 1 tablespoon dried dill)
- 1/4 cup chopped fresh parsley
- Salt and pepper to taste
- Paprika (optional, for garnish)
Instructions
Cook the Potatoes:
-
- Wash and scrub the potatoes. If desired, peel them, though leaving the skins on can add texture and nutrients.
- Cut the potatoes into bite-sized chunks and place them in a large pot. Cover with cold water and add a generous pinch of salt.
- Bring to a boil, then reduce to a simmer and cook until the potatoes are tender, about 10-15 minutes. Drain and let cool slightly.
- Prepare the Eggs:
- While the potatoes are cooking, place the eggs in a pot and cover with cold water. Bring to a boil, then remove from heat and let sit for 10-12 minutes. Drain and place the eggs in ice water to cool. Peel and chop the eggs.
- Make the Dressing:
- In a large bowl, whisk together the Greek yogurt, mayonnaise (if using), Dijon mustard, apple cider vinegar, honey or maple syrup (if using), salt, and pepper.
- Combine the Ingredients:
- Add the slightly cooled potatoes to the dressing and gently toss to coat.
- Add the chopped eggs, red onion, celery, dill, and parsley. Gently fold the ingredients together until well combined.
- Adjust Seasoning:
- Taste the salad and adjust the seasoning with additional salt and pepper if needed.
- Chill and Serve:
- Cover the potato salad and refrigerate for at least an hour to allow the flavors to meld together.
- Before serving, sprinkle with a bit of paprika for color, if desired.
Notes
- For an extra protein boost, you can add diced cooked chicken or turkey.
- If you prefer a bit of crunch, consider adding some chopped pickles or bell peppers.
- This salad can be made a day in advance, which can help the flavors develop even more.
Enjoy your delicious and nutritious high-protein potato salad!
Nutrition
- Serving Size: Potato Salad
- Calories: 251
- Sugar: 4.8 g
- Sodium: 607.5 mg
- Fat: 9.2 g
- Saturated Fat: 2.3 g
- Carbohydrates: 29.3 g
- Fiber: 4.7 g
- Protein: 12.6 g
- Cholesterol: 189.8 mg