Low Fat Potato Salad Recipe with Creamy Herb Dressing

This low fat potato salad pairs tender red potatoes with a creamy dressing of low-fat Greek yogurt, buttermilk, mustard, and fresh herbs. It is served chilled, with celery and red onion for crunch, and its tangy dressing keeps the potatoes flavorful without relying on a mayonnaise-heavy sauce.

Ingredients

3 lb (1.36 kg) small red potatoes
8 cups (1.9 L) cold water, or enough to cover the potatoes
1 tablespoon (15 g) kosher salt, for the cooking water
1/2 cup (120 g) plain low-fat Greek yogurt
1/4 cup (60 ml) low-fat buttermilk
1 tablespoon (15 ml) Dijon mustard
1 tablespoon (15 ml) apple cider vinegar
2 teaspoons (10 ml) extra-virgin olive oil
1/2 teaspoon (3 g) fine salt, or to taste
1/4 teaspoon (0.5 g) freshly ground black pepper
2 celery stalks (about 100 g), finely diced
1/3 cup (50 g) finely diced red onion
2 tablespoons (6 g) chopped fresh dill
2 tablespoons (8 g) chopped fresh parsley
2 teaspoons (6 g) drained capers, optional

Instructions

Wash the potatoes well and cut them into roughly 1-inch (2.5 cm) pieces. Aim for similar-sized pieces so they finish cooking together. You can leave the thin red skins on; they hold the pieces together and add color. Finely dice the celery and red onion, chop the herbs, and set them aside. This prep takes about 20 minutes, including mixing the dressing in the next step.
In a medium bowl, whisk the Greek yogurt, buttermilk, Dijon mustard, apple cider vinegar, olive oil, fine salt, and black pepper until smooth. Stir in the dill, parsley, and capers, if using. The dressing should taste a little more tangy and seasoned than you want the finished salad to taste, because the potatoes will absorb some of it. Cover the bowl and refrigerate it while the potatoes cook.
Put the potato pieces in a large pot and add the cold water and kosher salt. Make sure the water covers the potatoes by about an inch (2.5 cm); add a little more water if needed. Starting in cold water helps the pieces cook evenly from the outside to the center rather than becoming soft on the outside while the middle is still firm.
Bring the pot to a boil over high heat, then reduce the heat to maintain a steady, gentle boil. Cook for about 16 minutes after the water reaches a boil. Begin checking after 12 minutes: a thin knife should slide into a piece with little resistance, but the potato should not crumble when lifted. The time from filling the pot to draining is about 25 minutes, depending on the burner and the size of the pieces.
Drain the potatoes carefully in a colander and let them steam-dry for 5 minutes. Avoid rinsing them with cold water, which can wash away seasoning and leave the surface watery. While they are still warm, transfer them to a wide mixing bowl and fold in about two-thirds of the dressing. Warm potatoes take up flavor readily, and adding the dressing in stages makes it easier to avoid a soupy salad.
Let the potatoes cool for about 10 minutes, then gently fold in the celery and red onion. Once the potatoes are no longer steaming, stir in the remaining dressing. If a few pieces break, they will add a little body to the dressing; avoid vigorous mixing, which can turn the salad pasty. Taste a piece and add a pinch more salt or pepper if needed.
Cover the bowl and refrigerate the salad for at least 1 hour before serving. This chill is part of the recipe’s total time and gives the dressing a chance to season the potatoes. If you are making the salad ahead, keep it covered and chilled until mealtime rather than leaving it on the counter.
Before serving, fold the salad gently from the bottom to redistribute any dressing that has settled. Taste once more, since cold food can seem less seasoned than food at room temperature. Add a small splash of buttermilk if the dressing has thickened too much, or a little chopped dill or parsley for a fresh finish.

Tips

Choose waxy potatoes. Small red potatoes hold their shape well after boiling, making them a dependable choice for a salad with distinct pieces. Yukon Gold potatoes also work and have a slightly creamier texture. Russets are starchier and more likely to break apart, so if you use them, cut them into larger chunks and handle them gently.
Check doneness with a knife, not the clock alone. Potato size and stove heat vary, so start checking early. Stop cooking as soon as the centers are tender. Overcooked potatoes can absorb too much water, split during mixing, and make the finished salad soft rather than pleasantly chunky.
Adjust the dressing gradually. Potatoes vary in how much dressing they absorb, and some people prefer a lightly coated salad while others like it creamier. Set aside a little dressing as directed, then add it after the potatoes have cooled. If you do not have buttermilk, whisk 1/4 cup (60 ml) low-fat milk with 1 teaspoon (5 ml) lemon juice and let it stand for 5 minutes; it will be thinner and a little less tangy.
Keep the texture fresh. Dice the celery and onion fairly small so they distribute through each serving instead of overwhelming a bite. If raw onion tastes too sharp for your preference, rinse the diced onion briefly under cold water, drain it well, and pat it dry before adding it. Do not add wet vegetables to the salad, since excess water can loosen the dressing.

Serving Suggestions

Serve the potato salad cold or cool, alongside grilled chicken, baked fish, burgers, sandwiches, or a vegetable main. It also fits well on a picnic or potluck table with sliced tomatoes, corn, green salad, or crisp raw vegetables. The dressing is tangy rather than sweet, so it balances smoky or savory mains without competing with their seasoning.

For a simple presentation, spoon the salad into a chilled serving bowl and scatter a little extra dill or parsley over the top. A few thin slices of radish or a sprinkle of paprika add color, but are optional. If serving buffet-style, put out a smaller bowl and replenish it from the refrigerator as needed so the whole batch does not sit out for an extended period.

Variations

Make it dairy-free: Replace the yogurt with an unsweetened, plain dairy-free yogurt and the buttermilk with an unsweetened plant-based milk mixed with 1 teaspoon (5 ml) lemon juice. Check that the yogurt is thick and unflavored; a thin or sweetened variety will make the dressing runny or change its taste. The result may be less tangy and creamy, so adjust the vinegar and seasoning gradually.

Use a different herb profile: Swap the dill for 1 tablespoon (3 g) chopped chives and keep the parsley, or use 1 tablespoon (3 g) fresh tarragon for a lightly anise-like note. Fresh herbs give the clearest flavor, but you can use about 1 teaspoon (1 g) dried dill if fresh dill is unavailable. Dried herbs are more concentrated and should be mixed into the dressing early so they can soften.

Add more crunch or color: Fold in 1/2 cup (75 g) finely diced cucumber, seeded and patted dry, or 1/2 cup (75 g) diced sweet bell pepper. Add either just before serving for the best texture. A teaspoon or two of chopped pickles can replace the capers if you want a familiar pickle note; because pickles are salty, taste before adding more salt.

Make it mustard-forward: Increase the Dijon to 1 1/2 tablespoons (22 ml) and reduce the vinegar slightly if you like a sharper dressing. For a milder taste, use whole-grain mustard in place of some or all of the Dijon. The grains give the dressing a more textured look, while the overall salad remains creamy from the yogurt.

Storage and Reheating

Refrigerate the potato salad within 2 hours of making it, in a covered container at 40°F (4°C) or colder. It keeps for 3 to 4 days when properly refrigerated. For a picnic or outdoor meal, keep it in a cooler with ice packs and serve smaller portions at a time; discard any portion that has been left at room temperature for more than 2 hours, or more than 1 hour if the temperature is above 90°F (32°C).

This salad is intended to be served chilled, so reheating is not recommended: warming the yogurt dressing can make it separate and turn the potatoes soft. If the salad has thickened after a night in the refrigerator, stir in a teaspoon of buttermilk at a time until it loosens. Do not freeze it, because thawed potatoes can become grainy and the yogurt dressing may separate. When preparing ahead, make it the day before, keep it covered and refrigerated, and add any delicate garnish just before serving.

Frequently Asked Questions

Can I make low fat potato salad the day before?

Yes. Make it up to a day ahead, cover it, and keep it refrigerated. The potatoes will take on more of the dressing as they chill, so reserve a few spoonfuls of dressing if possible and fold them in just before serving. Taste and adjust the seasoning after chilling rather than oversalting the salad at the start.

Should I peel the potatoes?

No, not for this recipe. The skins on small red potatoes are thin and help the pieces stay intact, and leaving them on saves time. If you prefer peeled potatoes, peel them before cutting and start checking for tenderness a little earlier, since peeled pieces can soften quickly.

Why is my potato salad watery?

It is often watery because the potatoes were rinsed after cooking, were not drained or steam-dried well, or were mixed with vegetables that released moisture. Drain the potatoes thoroughly, let them steam-dry briefly, and pat watery add-ins dry. If the dressing still seems loose, chill the salad before adjusting it; it often thickens as the potatoes absorb some moisture.

Can I use regular plain yogurt instead of Greek yogurt?

Yes, but regular yogurt is thinner, so the dressing may coat the potatoes less thickly. Use plain, unsweetened yogurt and reduce the buttermilk at first; add it only if the dressing needs thinning. If the yogurt is especially loose, strain it through a fine sieve lined with a coffee filter or clean cloth in the refrigerator until it thickens.

How do I keep the potatoes from falling apart?

Cut them into even pieces, cook them only until a knife slips into the center, and drain them as soon as they are tender. Use waxy potatoes and fold rather than stir vigorously, especially while they are warm. A few broken pieces are normal and help thicken the dressing, but gentle handling keeps most chunks intact.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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