Prebiotic Potato Salad

This one is loaded with gut-healthy ingredients. Here’s the science👇🏼🤓

1️⃣🥔Cooked, then cooled potatoes are a resistant starch and can have a lesser blood sugar effect than just cooked potatoes. 

2️⃣🍎ACV. The acetic acid found in vinegar can reduce the rate at which the body empties digested food (including glucose) into the bloodstream. So blood sugar levels can be more stable when we incorporate vinegar. This is always individual but it works for me anytime I’ve tested with my CGM. 

3️⃣🦠Celery Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions.

Indulge in the wholesome goodness of Prebiotic Potato Salad, a flavorful dish that combines the heartiness of cooked and diced potatoes with the protein-packed goodness of boiled eggs. Enhancing the tanginess, a perfect blend of yellow mustard, nonfat Greek yogurt, and a splash of apple cider vinegar (ACV) creates a creamy dressing that coats each ingredient.

The crunch from diced celery, the zesty kick of fermented pickles, and the mild bite of red onion add layers of texture and flavor. Seasoned with just the right amount of salt and pepper, this Prebiotic Potato Salad promises a harmonious balance of taste and nutrition. Enjoy this delightful and gut-friendly take on a classic potato salad!

INGREDIENTS

  • 2 lbs white potatoes, cooked, cooled & diced into 1” pieces

  • 8 boiled eggs, chopped

  • 2 T yellow mustard

  • 1/2 c nonfat Greek yogurt

  • 2 T ACV

  • 8 stalks celery, diced

  • 6 Dill Pickles, chopped or relish

  • 1 red onion, chopped

  • 1 tsp each salt & pepper

STEPS

  1. Put all ingredients in a bowl and stir.

  2. Store in the fridge, good for a week. Makes 10 - 1 cup servings

    Notes: Cold potatoes are a resistant starch, feeding your good gut bacteria and also lessens the blood sugar effect compared to hot potatoes. For vegan, omit eggs and swap for a plant-based unsweet Greek yogurt.

🍑 Nourishment Breakdown:

PROTEIN a little in the eggs and yogurt, serve with a pro

FAT some in eggs

FIBER celery, onion

CARB/STARCH potato

Macros per cup

127cal/3fat/16carb/2fiber/8protein

Prebiotic Potato Salad

Prebiotic Potato Salad
Servings: 10
Author:
Prep time: 10 Min: 10 Min

Ingredients

  • 2 lbs white potatoes, cooked, cooled & diced into 1” pieces
  • 8 boiled eggs, chopped
  • 2 T yellow mustard
  • 1/2 c nonfat Greek yogurt
  • 2 T ACV
  • 8 stalks celery, diced
  • 6 Dill Pickles, chopped or relish
  • 1 red onion, chopped
  • 1 tsp each salt & pepper

Steps

  1. Put all ingredients in a bowl and stir.
  2. Store in the fridge, good for a week.

Nourishment Breakdown

Calories

127

Fat

3 g

Starch/Carbs

16 g

Protein

8 g

Fiber

2 g

PROTEIN a little in the eggs and yogurt, serve with a protein

FAT some in eggs 

FIBER celery, onion

CARB/STARCH potato

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