Healthy Potato Salad With Eggs & Veggies | Low Calorie

Healthy potato salad is low in calories and fat, has low fat yogurt and plenty of veggies for added fiber. It is nutritious and satisfying for weight loss.

What You Need to Make Healthy Potato Salad

Ingredients

1. 320g potatoes (approx. 2 medium potatoes)
2. 3 large eggs (approx. 3 large eggs)
3. 90g bell pepper (approx. 1 small bell pepper)
4. 70g carrot (approx. 1 medium carrot)
5. 80g cabbage (approx. 1 cup shredded cabbage)
6. 42g mayonnaise (approx. 3 tablespoons)
7. 8g Dijon mustard (approx. 1/2 tablespoon)
8. 54g low-fat yogurt (approx. 1/4 cup)
9. 4g vinegar (approx. 1 teaspoon)
10. 11g lemon juice (approx. 2 teaspoons)
11. 8g honey (approx. 1 teaspoon, slightly heaped)
12. Salt and black pepper to taste

How to Make Healthy Potato Salad with Eggs and Veggies

Here are the simple and clear instructions.

Prepare the Potatoes:

• Peel and slice the potatoes.
• Boil in water with 2 teaspoons of salt until tender, about 10-12 minutes.
• Drain and let cool.

Cook the Eggs:

• Boil the eggs for 10 minutes.
• Cool in ice water, then peel and chop.

Prepare the Vegetables:

• Finely dice the carrot and bell pepper.
• Shred the cabbage using a mandoline slicer.

Make the Dressing:

• In a large bowl, mix mayonnaise, Dijon mustard, low-fat yogurt, vinegar, lemon juice, honey, salt, and black pepper.

Assemble the Salad:

• Combine cooled potatoes, chopped eggs, diced carrot, bell pepper, and shredded cabbage with the dressing.
• Toss until evenly coated.

Serve:

• Serve immediately or chill before serving.

Nutritional Comparison

The traditional potato egg salad is often high in calories and fat, primarily due to the rich, creamy dressings used. These dressings typically include large amounts of mayonnaise, sour cream, and sometimes additional oils. Let’s compare the nutritional content of a typical high-calorie potato egg salad to the healthier version provided in this recipe.

Typical High-Calorie Potato Egg Salad

A standard recipe for potato egg salad might include the following ingredients:

• 500g potatoes
• 4 large eggs
• 150g mayonnaise
• 100g sour cream
• 50g mustard
• 30g pickles
• Salt, pepper, and additional seasonings

Nutritional Information (per serving, recipe divided into 4 servings):

• Calories: 450-500
• Carbohydrates: 30-35g
• Protein: 10-12g
• Fat: 35-40g
• Fiber: 3-4g

Healthier Low-Calorie Potato Egg Salad

This healthier version uses lower-fat ingredients and more vegetables to cut down on calories and fat while increasing fiber content. Here are the ingredients and their nutritional breakdown:

Ingredients:

• 320g potatoes
• 3 large eggs
• 90g bell pepper
• 70g carrot
• 80g cabbage
• 42g mayonnaise
• 8g Dijon mustard
• 54g low-fat yogurt
• 4g vinegar
• 11g lemon juice
• Salt and black pepper to taste
• 8g honey

Nutritional Information (total recipe divided into 2 portions):

• Calories: 468
• Carbohydrates: 4g
• Protein: 24g
• Fat: 21g
• Fiber: 24g

Nutritional Information (total recipe divided into 3 portions):

• Calories: 312
• Carbohydrates: 29g
• Protein: 16g
• Fat: 14g
• Fiber: 16g

Key Differences and Health Benefits

1. Calorie Reduction:
   • This healthier version has significantly fewer calories per serving. While a traditional recipe can have 450-500 calories, the healthier version has about 312-468 calories per serving.
2. Lower Fat Content:
   • Traditional recipes often have 35-40g of fat per serving due to the high mayonnaise and sour cream content. The healthier version cuts this down to 14-21g per serving by using low-fat yogurt and reducing the amount of mayonnaise.
3. Increased Fiber:
   • Adding more vegetables like bell pepper, carrot, and cabbage increases the fiber content. The healthier version offers 16-24g of fiber per serving compared to just 3-4g in traditional recipes. Fiber aids in digestion and contributes to a feeling of fullness, which can help with weight management.
4. Balanced Macronutrients:
   • The healthier recipe provides a better balance of macronutrients. It has more protein (16-24g) compared to the traditional recipe (10-12g), thanks to the inclusion of eggs and yogurt. This higher protein content can help with muscle maintenance and overall satiety.
5. Lower Carbohydrates:
   • While both versions have similar carbohydrate content, the healthier version includes more complex carbs from vegetables, which have a lower glycemic index and provide more sustained energy release.

Detailed Nutrition Information For Ingredients

Nutrition Information table for the healthy potato salad:

Switching to this healthier low-calorie potato egg salad is a great way to enjoy a classic dish while reducing calorie and fat intake. The addition of more vegetables and the use of low-fat dressing alternatives not only makes this recipe lighter but also boosts its nutritional value. This makes it an excellent choice for those looking to maintain a balanced diet without sacrificing flavor.

Healthy Potato Salad with Eggs and Veggies | Low Calorie

The Ovenist

Healthy Potato salad is a great way to enjoy a classic dish while reducing calorie and fat intake. The addition of more vegetables and the use of low-fat dressing alternatives not only makes this recipe lighter but also boosts its nutritional value. This makes it an excellent choice for those looking to maintain a balanced diet or lose weight without sacrificing flavor.

Print Recipe Pin Recipe

Ingredients

  

• 320 g potatoes
• 3 large eggs
• 90 g bell pepper
• 70 g carrot
• 80 g cabbage

dressing:

• 42 g mayonnaise
• 8 g Dijon mustard
• 54 g low-fat yogurt
• 4 g vinegar
• 11 g lemon juice
• Salt and black pepper to taste

Instructions

 

Prepare the Potatoes:

• Peel and slice the potatoes.
• Boil in water with 2 teaspoons of salt until tender, about 10-12 minutes.
• Drain and let cool.

Cook the Eggs:

• Boil the eggs for 10 minutes.
• Cool in ice water, then peel and chop.

Prepare the Vegetables:

• Finely dice the carrot and bell pepper.
• Shred the cabbage using a mandoline slicer.

Make the Dressing:

• In a large bowl, mix mayonnaise, Dijon mustard, low-fat yogurt, vinegar, lemon juice, honey, salt, and black pepper.

Assemble the Salad:

• Combine cooled potatoes, chopped eggs, diced carrot, bell pepper, and shredded cabbage with the dressing.
• Toss until evenly coated. Divide into 2 or 3 portions depending on the calories you would like. You can divide into 2 portions if you are having it as a light meal. 3 Portions if you are having it with something else.

Serve:

• Serve immediately or chill before serving.

Notes

All nutrition information is calculated using the USDA Food Central database or specific brand labels (where specific brands are used). It’s highly accurate. The nutrition information is also provided in the blog post in the form of a table, for your reference and to ensure transparency and trust in the calculations.