Healthy potato salad recipes for the 4th of July and beyond

Few dishes feel more iconic at summer cookouts, picnics, or holiday BBQs than a big bowl of potato salad. It’s cool, creamy, satisfying, and a staple side that plays an essential supporting role everywhere from backyard grills to beach gatherings. But traditional mayo-loaded versions are often heavy on calories and light on nutrition.

With the right tweaks, you can turn this classic into a healthy summer side dish that’s both nutritious and delicious. Potatoes themselves are a nutrient-packed “green food” in Noom’s system, offering fiber, potassium, and a comforting bite that makes this dish so satisfying. Making healthy potato salad is simple—it comes down to lightening up the dressing and being smart with your add-ins.

That’s exactly what these recipes deliver. These upgraded takes bring all the summer vibes without the heaviness. With mayo-free vinaigrettes, creamy Greek yogurt dressings, or even smashed avocado, you’ll still get the mouthfeel you crave. Crunchy veggies, bright herbs, and a few unexpected twists turn ordinary potato salad into a healthy potato salad recipe worth sharing at your next BBQ.

These recipes are a mix of favorites from around the web and from the Noom app. Search the Recipes section of the Success Kit for more summer recipes.

Here are 20 of the best healthy potato salad recipes for the 4th of July and beyond. 

Greek yogurt-based dressed potato salad recipes

Roasted Potato Salad – Noom

Servings: 8 | Calories per serving: 48 | Time to make: 45 minutes

This lighter take on potato salad swaps out heavy mayo for creamy yogurt and amps up the flavor with Dijon mustard, roasted garlic, and fresh herbs. Roasting the potatoes brings out their natural sweetness and adds a delicious golden crispness, while scallions and parsley keep the dish bright and fresh—perfect served warm or chilled.

Ingredients:

• 3 medium red potatoes, cut into large chunks
• 2 tablespoons olive oil
• 1 tablespoon Dijon mustard
• 6 cloves garlic, cut into large slivers
• 1/8 teaspoon salt
• 1/3 cup chopped fresh parsley
• 1/2 cup thinly sliced green onions (scallions)
• 1/2 cup plain fat-free yogurt
• Freshly ground black pepper, to taste

Recipe:

1. Preheat oven to 350°F. Coat a baking sheet with nonstick cooking spray.
2. In a mixing bowl, toss the potato chunks with olive oil, mustard, garlic, salt, and pepper.
3. Spread the potatoes on the prepared baking sheet and roast for 30 minutes, stirring occasionally, until tender and golden.
4. Let the potatoes cool to room temperature.
5. Transfer to a mixing bowl and toss with parsley, green onions, and additional salt and pepper to taste.
6. Stir in the yogurt and mix well. Serve at room temperature or chilled.

Healthy Potato Salad – Love and Lemons

This healthy potato salad recipe features Yukon gold potatoes mixed with a light Greek yogurt- and mayo-based dressing.

How they lightened it up:

• The dressing uses Greek yogurt with just a touch of mayo for a lighter alternative.
• Crunchy veggies like celery, radish, and onion add fiber and flavor.
• Capers and dill bring zesty flavor without added fat.

Per serving: 120 to 150 calories

Healthy Potato Salad – WellPlated

A creamy blend of Greek yogurt and olive oil dresses red potatoes, celery, and red onion to make a refreshing, mayo-free, crowd-pleasing potato salad.

How they lightened it up:

• The recipe replaces mayonnaise completely with a creamy mix of Greek yogurt and olive oil.
• Chopped celery and red onion provide crunch and added vegetables.
• Potato skins are kept on to boost fiber and simplify prep.

Per serving: about 200 calories

Green Goddess Potato Salad – Skinnytaste

Bright herbs, crunchy veggies, and a creamy Greek yogurt-based dressing make this healthy potato salad recipe a refreshing choice for your 4th of July or picnic spread.

How they lightened it up:

• Greek yogurt forms the creamy base, eliminating mayo.
• Radishes, artichokes, and capers deliver diverse texture and taste.
• Potato skins stay on for added fiber and rustic appeal.

Per serving: 141 calories, 3.5 g fat, 23 g carbs, 4.5 g protein

Fingerling Potato Salad with Creamy Mustard-Anchovy Dressing – Noom

Servings: 4 | Calories per serving: 241 | Time to make: 30 minutes

This bold, Mediterranean-inspired potato salad is packed with flavor thanks to a tangy mustard-anchovy dressing and crisp, peppery arugula. Creamy Greek yogurt keeps the dressing light, while cherry tomatoes add juicy sweetness. It’s a satisfying side that comes together in just 30 minutes—perfect for summer meals or easy entertaining.

Ingredients:

• 1 1/2 pounds fingerling potatoes
• 1/2 cup low-fat plain Greek yogurt
• 6 canned anchovy fillets, finely chopped
• Juice of 1 lemon (about 3 tablespoons)
• 2 tablespoons grainy mustard
• 1 tablespoon olive oil
• 2 teaspoons honey
• 5 cups arugula (about 5 ounces)
• 1 1/2 cups cherry tomatoes, halved
• Freshly ground black pepper, to taste

Recipe:

1. Cut the potatoes in half (or thirds, if large) on the diagonal. Fill a large pot with 1/2 inch of water, insert a steamer basket, cover, and bring to a boil over high heat.
2. Reduce the heat to medium, add the potatoes, cover, and steam for 10–12 minutes, or until fork-tender.
3. Meanwhile, in a large serving bowl, whisk together the yogurt, anchovies, lemon juice, mustard, olive oil, and honey.
4. Add the arugula, tomatoes, and steamed potatoes to the bowl and toss to combine.
5. Season with freshly ground black pepper and serve immediately.

Classic Potato Salad – EatingWell

A beloved favorite remixed with Greek yogurt and light mayo dressing—this healthy potato salad recipe keeps the creamy texture while cutting down on calories, ideal for summer BBQ season.

How they lightened it up:

• Greek yogurt replaces half the mayo for a fat-reduced creamy finish.
• Potato skins stay on to maintain fiber and nutrition.
• Light mayo brings flavor with less saturated fat.

Per serving: 146 calories, 4 g fat, 24 g carbs, 5 g protein

Curried Potato Salad – EatingWell

Curry-spiced potatoes, peas, red bell pepper, and a creamy yogurt-mayo dressing come together for a flavorful, globally inspired healthy potato salad recipe.

How they lightened it up:

• Greek yogurt replaces half of the mayo for creaminess with less fat.
• Red bell pepper and sweet peas add size, flavor, and nutrients.
• The skins remain on to enhance fiber content.

Per serving: 141 calories, 3 g fat, 26 g carbs, 4 g protein

Bacon‑Ranch Potato Salad – EatingWell

Greek yogurt, light ranch dressing, and smoky bacon bits make this satisfying, healthy potato salad recipe a 4th of July favorite.

How they lightened it up:

• The ranch dressing combines Greek yogurt with a splash of mayo to reduce fat.
• Center-cut bacon bits are used sparingly for a smoky taste.
• Cheddar cheese adds flavor depth and protein with restraint.

Per serving: 222 calories, 14 g fat, 17 g carbs, 7 g protein

Avocado and pesto-based potato salad recipes

Potato Salad with Avocado and Dill – Forks Over Knives

This creamy, plant-based, healthy potato salad recipe uses mashed avocado, dill, and crisp veggies for a mayo-free option packed with whole-food goodness.

How they lightened it up:

• Mashed avocado replaces mayo, offering healthy fats and creaminess.
• Celery and green onions are added for crunch and bulk.
• The salad is dairy- and oil-free, focusing on whole foods.

Per serving: 172 calories, 5.2 g fat, 29.7 g carbs, 3.9 g protein

Healthy Potato Salad with Lemon Parsley Pesto – Natural Grocers

Red potatoes, kale, cucumber, and tomatoes meet a bright lemon-walnut pesto in this vibrant potato salad recipe for summer BBQ season, no mayo required.

How they lightened it up:

• A pesto made from lemon, parsley, walnuts, and olive oil replaces mayo.
• Kale, cucumber, and tomatoes are added for freshness and nutrition.
• Eggs and heavy dairy dressings are skipped, keeping it bright and vibrant.

Per serving: 146 calories, 10 g fat, 11 g carbs, 3 g protein, 2 g fiber

Vinaigrette and oil-based potato salad recipes

Potato Salad with Warm Onion Dressing – Noom

Servings: 6 | Calories per serving: 142 | Time to make: 40 minutes

This comforting potato salad skips the heavy mayo and delivers bold, tangy flavor with a warm onion dressing. Tender steamed red potatoes are tossed with sweet apple juice, cider vinegar, zesty stone-ground mustard, and fresh parsley. A sautéed onion and garlic mixture brings warmth and richness, making this an ideal side for picnics, potlucks, or weeknight dinners.

Ingredients:

• 2 pounds red potatoes, cut into large chunks
• 1 tablespoon canola oil
• 1 large red onion, chopped
• 1 clove garlic, chopped
• 3 tablespoons cider vinegar
• 3 tablespoons apple juice
• 1 tablespoon stone-ground mustard
• 1/4 cup chopped parsley
• 1/8 teaspoon salt

Recipe:

1. Place a steamer basket in a saucepan with 1/2 inch of water. Add the potatoes, bring to a boil over high heat, then reduce to medium. Cover and cook for 20 minutes, or until tender. Rinse briefly under cold water, drain, and transfer to a large serving bowl.
2. Meanwhile, heat the oil in a medium nonstick skillet over medium heat. Add the onion and garlic and cook, stirring, for 8 minutes, until the onion is very soft.
3. Stir in the vinegar, apple juice, mustard, parsley, and salt. Cook for 2 minutes, or until heated through.
4. Pour the warm dressing over the potatoes, toss to coat well, and let stand for at least 15 minutes before serving to allow the flavors to blend.

Simple French‑Style Potato Salad – Minimalist Baker

Tender potatoes bathe in a Dijon-mustard vinaigrette with parsley, tarragon, chives, and red onion. This potato salad is elegant, plant-based, and mayo-free.

How they lightened it up:

• The creamy mayo is swapped for a sharp Dijon vinaigrette using olive oil and vinegar.
• A mix of fresh herbs adds bright flavor and bulk without extra calories.
• Red onions bring crunch and zing, contributing to texture and depth.

Per serving: 150–180 calories

Mediterranean Potato Salad – Feel Good Foodie

A no-mayo celebration of waxy potatoes, lemon, parsley, red onion, garlic, and Dijon creates a zesty, veggie-packed healthy potato salad recipe perfect for warm-weather gatherings.

How they lightened it up:

• The salad uses a vinaigrette with olive oil, lemon juice, and Dijon instead of mayo.
• Red onion and parsley add fresh, vibrant flavor and volume.
• Waxier potatoes hold dressing without getting soggy, keeping it light.

Per serving: 150 calories

Greek Potato Salad – EatingWell

Tomatoes, feta, olives, and oregano pair with a tangy olive oil-based dressing in this Mediterranean-inspired potato salad for summer BBQs—a mayo-free option with big flavor.

How they lightened it up:

• Mayo is replaced with a lemon-vinegar-Dijon-oregano dressing.
• Cherry tomatoes and Kalamata olives offer robust flavor.
• Potato skins increase fiber and add color.

Per serving: 170 calories, 8 g fat, 23 g carbs, 4 g protein

Easy Roasted Potato Salad with Garlic Dill Dressing – Minimalist Baker

Roasted potatoes tossed in a zesty vinaigrette make this mayo-free light potato salad recipe perfect for summer picnics or BBQ sides.

How they lightened it up:

• Mayo is skipped in favor of a bright olive oil, garlic, dill, and vinegar dressing.
• Roasting the potatoes deepens their flavor, reducing the need for heavy dressing.
• Only seven ingredients are used, keeping it light and simple.

Per serving: 160–180 calories

Classic mayo and light mayo dressed potato salad recipes

Rainbow Potato Salad – Skinnytaste

Colorful tri-potatoes meet celery, pickles, fresh dill, and a half-mayo, half-Greek yogurt dressing in this vibrant potato salad for summer BBQs that brings bold flavor without the heavy calories.

How they lightened it up:

• They cut the mayo in half and replaced it with Greek yogurt to reduce calories.
• Celery and pickles add crunch and tang while lifting nutritional value.
• Some potatoes are mashed to bind everything without extra dressing.

Per serving: 178 calories, 7 g fat, 24 g carbs, 4 g protein

Baby Red Potato Salad – Skinnytaste

This tangy crowd favorite blends baby red potatoes, bell pepper, scallions, and red onion with a light Dijon-mayo dressing for a lighter potato salad recipe that belongs at every 4th of July party.

How they lightened it up:

• Only one tablespoon of mayo is used and balanced with olive oil and Dijon.
• Fresh bell pepper and scallions pump up flavor and nutrition.
• Leaving the skins on increases fiber and speeds prep.

Per serving: 107 calories, 3.2 g fat, 17.8 g carbs, 2.2 g protein

New Potato Salad – EatingWell

Creamy, tangy, and perfectly portioned, this small-batch light potato salad recipe uses reduced-fat mayo and skim milk for a better-for-you summer side.

How they lightened it up:

• The dressing uses reduced-fat mayo and skim milk to lower calories.
• Pickles add tang and celery brings crunch without added fat.
• Small new potatoes control portions and reduce dressing need.

Per serving: 87 calories, 3 g fat, 14 g carbs, 2 g protein

Warm Dijon Potato Salad – Allrecipes

A savory, satisfying potato salad recipe for summer BBQs, this version features a tangy mustard-Parmesan dressing with fewer calories than traditional creamy styles.

How they lightened it up:

• Only a touch of light mayo complements Dijon for less heavy richness.
• Spices and Parmesan add flavor depth without excessive fat.
• Served warm, the salad feels rich instead of weighty.

Per serving: 155 calories, 6 g fat, 24 g carbs, 3 g protein

Japanese-Style Potato Salad – Noom

Servings: 6 | Calories per serving: 206 | Time to make: 60 minutes

This Japanese-inspired potato salad is a lighter, fresher twist on the classic. Creamy Kewpie mayo—a rich, eggy Japanese-style mayonnaise—adds a creamy mouthfeel, while rice vinegar, cucumber, and ham keep it bright and balanced. It’s the perfect creamy, satisfying side—without the heaviness.

Ingredients:

• 1.1 pounds (about 18 ounces) starchy potatoes (such as King Edward, Sebago, or Golden Delight)
• 1/4 large cucumber
• 2 eggs
• 1/4 onion, thinly sliced
• 1.75 ounces ham, thinly sliced (about 3–4 thin slices)
• 1/2 tablespoon rice vinegar
• A pinch of sea salt
• A pinch of ground black pepper
• 6 tablespoons mayonnaise (ideally Kewpie mayonnaise)

Recipe:

1. Add the cucumber, onion, chopped eggs, ham, and mayonnaise to the cooled potatoes. Mix well, season with salt and pepper, and serve.
   
2. Place the whole potatoes in a steamer basket over a saucepan of boiling water. Steam for 20–30 minutes, depending on size, checking the water occasionally to prevent drying out. Let cool slightly, then peel the potatoes when cool enough to handle.
3. Coarsely mash the warm potatoes, pour in the rice vinegar, and mix well. Set aside to cool completely.
4. Meanwhile, cut the cucumber in half lengthwise, scrape out the seeds with a teaspoon, and slice thinly. Mix the cucumber with a pinch of salt, let sit for 10 minutes, then squeeze out excess water.
5. Bring a small saucepan of water to a boil. Gently lower in the eggs and cook for 9–10 minutes. Cool under cold running water, peel, and finely chop.

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