Guilt-Free Potato Salad Calories: 5 Recipes You Need To Try

Are you looking for a meal that's going to keep you full for at least a good eight hours?! How about a potato salad? It's rich in carbs, yes, and most potato salads have a high calorie count. But hey, with the right ingredients, you can effortlessly whip up a plate of what I like to call "Guilt-free potato salad calories".

Did you wake up feeling lucky today? You should, because today I'll get to show you several awesome potato salad recipes that are unbelievably low in calories!


Potato Salad Recipes With Less Than 500 Calories

What creates this stigma that potato salads are high in calories? Quite frankly, it’s the not the potatoes. It’s the mayonnaise. Mayonnaise contains 17 grams of fat, but when paired with potatoes which has many redeeming qualities to counter mayonnaise’s calorie count, you’ll have a rather healthy side dish with a number of calories that you can manage to lose during a single exercise.

This list will contain five different potato salad recipes with calorie counts ranging from around 150 calories up to approximately 450 calories per serving. That’s it! Did you know that you can burn 425 calories by inline skating for just 30 minutes? Can you believe this? Now you can enjoy the food AND the workout after!

Recipe #1: Red Potato Salad

Only 15 minutes of prep time and 10 minutes of cooking time are required from you to make this red potato salad. Though it might take about 3 hours or so to chill, this 163-calorie per serving recipe will be worth the wait.

What You’ll Need:

  • 3 pounds of red potatoes
  • 1 cup low-fat sour cream
  • 1/2 cup light mayonnaise
  • 2 teaspoons Dijon mustard
  • 1 teaspoon white vinegar
  • 4 hard-boiled eggs
  • 1 dill pickle
  • 1/3 celery stalk
  • 2 green onions
  • 1 dash of hot sauce
  • 1 tablespoon dried dill weed
  • 1/2 teaspoon garlic powder
  • 1 dash of salt and pepper to taste

What You Should Do:

Step 1: To start, place the eggs in boiling water for 10 minutes. You should also start cutting your red potatoes now into decent chunks, and cook them in boiling water in a separate pot.

Step 2: As you wait for your eggs and red potatoes to cook, go ahead and chop your celery stalk, dill pickle, and green onions. You can add a few more herbs too if you want. Thyme and rosemary are popular additions to potato salads.

Step 3: Once the eggs and potatoes are cooked, remove them from heat and allow them to cool. After cooling the eggs, peel off the shells and gently chop the eggs.

Step 4: After they've cooled enough, mix all the ingredients in a large bowl. Now, chill the entire bowl for about 3 hours before you serve it.

Recipe #2: Green Onion Potato Salad

This green onion potato salad recipe contains about 180 calories, and it only takes 15 minutes to prepare and 25 minutes to cook. If you want a recipe with fewer ingredients, this is it. This is the potato salad I often cook because I don’t go grocery shopping much.

What You’ll Need:

  • 2 pounds of red potatoes
  • 2 tablespoons of olive oil
  • 1 bunch green onions, chopped, dark green parts separated from white and light green parts
  • 3 cloves of garlic,minced
  • 3/4 cup of plain yogurt
  • 1 teaspoon prepared yellow mustard
  • 1 pinch cayenne pepper salt and freshly ground black pepper to taste

What You Should Do:

Step 1: Cook your potatoes in boiling water with salt for about 20 minutes. Once the potatoes are ready, remove them from heat and let them cool before cutting them into half-inch cubes.

Step 2: While you wait for your potatoes to cook, prepare the other ingredients by chopping your green onions first. When you chop your green onions, make sure that you separate the dark green parts from the white and light green parts. Another thing you should do while waiting for the potatoes is to mince your garlic cloves.

Step 3: Lightly saute your chopped green onions in a skillet over medium heat until they become nice and golden.

Step 4: After sautéing, combine all of the ingredients in a large bowl, and chill in the fridge for a couple of hours before serving.

Recipe #3: Amish-Style Potato Salad

This 497-calorie recipe uses white potatoes, and takes only half an hour to prepare and 20 minutes to cook.

What You’ll Need:

  • 6 medium unpeeled white potatoes
  • 1 small onion
  • 1 cup celery
  • 1 cup carrots
  • 1 teaspoon celery seed
  • 4 hard-boiled eggs
  • 2 eggs, beaten
  • 3/4 cup white sugar
  • 1 teaspoon cornstarch
  • 1/2 teaspoon salt
  • 1/3 cup apple cider vinegar
  • 1/2 cup milk
  • 1 teaspoon yellow mustard
  • 3 tablespoons butter
  • 1 cup mayonnaise or salad dressing

What You Should Do:

Step 1: Boil potatoes for 20 minutes. Not sure how to tell if your potatoes are ready? Stick a fork into the largest potato in the pot. If it's cooked, it should slide off your fork. After which, remove from heat and set them aside to cool. Chop the onions, celery, and carrots.

Step 2: Mix the raw eggs with sugar, salt, and cornstarch in a saucepan. Add the vinegar, milk, and mustard. Now, turn your stove up to medium heat and continue to stir the mixture until it’s thick.

After thickening the mix, remove the saucepan from heat and add some butter. Let the mixture cool in a container and by storing it in the fridge for two minutes. Once completely cooled, add the mayonnaise and mix thoroughly.

Step 3: Cut the potatoes into decent chunks and place in a large bowl. Mix all of the ingredients in the bowl and let it chill in the fridge for an hour before serving.

Recipe #4: Tangy Potato Salad

This tangy potato salad recipe will surely have you asking for seconds because of its flavor that doesn’t overwhelm the tongue. This recipe only comes with 217 calories per serving and only takes 15 minutes to cook and 10 minutes to prepare.

What You’ll Need:

3 pounds of fresh potatoes1/2 cup Italian-style salad dressing3/4 cup of mayonnaise1/4 cup of green onions, chopped2 teaspoons of chopped fresh dill1 teaspoon of Dijon mustard (optional)1 teaspoon lemon juice1/8 teaspoon of pepper

What You Should Do:

Step 1: Boil the potatoes for about 20 minutes. Once cooked, set them aside to cool and chop them into small diced pieces.

Step 2: In the meantime, prepare the other ingredients including the salad dressing, mayonnaise, green onions, dill, mustard, lemon juice, and pepper in a bowl.

Step 3: Once the potatoes have been diced, add them to the bowl and mix all the ingredients thoroughly. After mixing the ingredients, place your bowl in the fridge and chill it for an hour or so before you serve it.

Recipe #5: Traditional Potato Salad

If you wish to impress your family and friends with a restaurant-quality salad, then go for the traditional potato salad. This recipe contains only 298 calories per serving and can be prepared and cooked within 30 minutes.

What You Will Need:

  • 2 pounds russet potatoes
  • 1 cup mayonnaise
  • 4 teaspoons sweet pickle relish
  • 4 teaspoons white sugar
  • 2 teaspoons chopped white onion
  • 2 teaspoons prepared mustard
  • 1 teaspoon white wine vinegar
  • 1 tablespoon minced celery
  • 1 teaspoon minced pimento
  • 1/2 teaspoon shredded carrot
  • 1/4 teaspoon dried parsley
  • 1/4 teaspoon ground black pepper salt to taste

What You Should Do:

Step 1: Cook your potatoes for about 20 minutes in a pot full of salted boiling water. Once the potatoes are thoroughly cooked, remove them from heat and allow them to cool until you can chop them into small chunks.

Not sure about the size? Dice the medium-sized potatoes and quarter the small-sized ones.

Step 2: Get a large bowl and thoroughly mix the rest of the ingredients in it. To speed up the chilling process, you may place the mixture in the fridge as you wait for your potatoes to get cooked and cool down.

Step 3: After cooling, dice them and add them to the rest of the chilled ingredients in the bowl. Mix all of the ingredients and place the bowl in the fridge for an hour to chill.

A Quick Recap

potato salad calories a quick recap

Potato salad’s a great dish that can power you through the day since it's full of energy-fueling carbohydrates. If you use the right ingredients, you can enjoy low-calorie potato salads without worrying how hard it'll be to burn those calories off. Notice the number of calories in those recipes above. You'll see you can burn them off with a single 20-minute workout or a half hour of running!

Did you like the healthy recipes? If you're up for more, just get our attention in the comments and let's talk! Can you kindly share the article? We'd appreciate it very much!

Paula Hughes

I’m Paula, and I’m absolutely in love with food blogs. I’m a foodie at heart but being the mother of two small boys, it’s not always easy to keep up with fancy dinners… so I rely on the support of other blogging moms like me to help along the way.

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