Delicious smoked potato salad: nutritious and savory

When it comes to salads, the traditional image of a dish bound together with mayonnaise may not be the healthiest option. However, there are exceptions to this rule, and one of them is the classic potato salad. While it may contain mayo, the high vegetable content and nutritional value of potatoes make it a better choice compared to other salads. In this article, we will explore the benefits of smoked potato salad and provide some delicious and nutritious recipes for you to try.

Table of Contents

The Healthier Choice: Potato Salad vs. Pasta Salad

Before we delve into the specifics of smoked potato salad, let's compare it to another popular salad option: pasta salad. While pasta salad may seem like a lighter choice, it can be a calorie landmine, with some servings containing up to 450 calories. Additionally, it is high in fat and saturated fat, making it a less healthy option. On the other hand, classic potato salad, although lower in calories, can still be high in saturated fat due to the mayonnaise content. However, potatoes offer several health benefits, including being a good source of potassium, vitamin C, fiber, and protein.

Benefits of Smoked Potato Salad

Smoked potato salad takes the classic potato salad to a new level by incorporating the delicious flavor of smoked ham. This dish not only offers the nutritional benefits of potatoes but also adds a smoky and savory element to the salad. Potatoes are rich in potassium, which is essential for maintaining healthy blood pressure levels and supporting heart health. They also provide vitamin C, which boosts the immune system and aids in collagen production for healthy skin.

Moreover, potatoes contain fiber, especially when the skin is kept on, which aids in digestion and promotes feelings of fullness. The protein content in potatoes is also beneficial, as it helps build and repair tissues in the body.

Smoked Potato Salad Recipes

Now that we understand the health benefits of smoked potato salad, let's explore some delicious and nutritious recipes:

smoked potato salad - Is potato salad really good for you

Recipe: Country Potato Salad

  • 2 pounds small potatoes, preferably heirloom
  • 1 cup chopped celery
  • 2 ounces smoked ham, sliced into strips
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh chives or scallions
  • 2 tablespoons chopped fresh mint or dill
  • 3/4 cup nonfat buttermilk
  • 1 tablespoon lemon juice
  • 1 tablespoon peanut or canola oil
  • 1/2 teaspoon salt
  • Freshly ground pepper to taste
  • 2 large hard-boiled eggs, peeled and coarsely chopped


  1. Place potatoes in a large saucepan, cover with water, and bring to a simmer over medium-high heat. Reduce heat to medium and cook, partially covered, until just tender, 12 to 20 minutes. Drain and let cool for about 15 minutes.
  2. Cut the potatoes into bite-size pieces and put them in a large salad bowl.
  3. Add celery, smoked ham, parsley, chives (or scallions), and mint (or dill) to the potatoes. Toss to combine.
  4. Add buttermilk, lemon juice, oil, salt, and pepper; stir to combine.
  5. Gently stir in chopped egg.
  6. Serve at room temperature or chilled.

Recipe: Garden Pasta Salad

  • 2 cups whole-wheat rotini (6 ounces)
  • 1/3 cup reduced-fat mayonnaise
  • 1/3 cup low-fat plain yogurt
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red-wine vinegar or lemon juice
  • 1 clove garlic, minced
  • 1/8 teaspoon salt
  • Freshly ground pepper to taste
  • 1 cup cherry or grape tomatoes, halved
  • 1 cup diced yellow or red bell pepper
  • 1 cup grated carrots
  • 1/2 cup chopped scallions
  • 1/2 cup chopped pitted Kalamata olives
  • 1/3 cup slivered fresh basil


  1. Bring a large pot of lightly salted water to a boil. Cook pasta according to package directions. Drain and refresh under cold running water.
  2. Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt, and pepper in a large bowl until smooth. Add the pasta and toss to coat.
  3. Add tomatoes, bell pepper, carrots, scallions, olives, and basil; toss to coat well.
  4. Serve on a crisp bed of greens and enjoy!

When it comes to choosing a healthier salad option, smoked potato salad is a delicious and nutritious choice. With its high vegetable content and the added flavor of smoked ham, it offers a unique twist on the classic potato salad. By incorporating these recipes into your meals, you can enjoy the benefits of potatoes while indulging in a flavorful and satisfying dish.

If you want to know other articles similar to Delicious smoked potato salad: nutritious and savory you can visit the Recipes category.

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