Susan's Blog

No-Mayo Potato Salad

A Healthy Potato Salad Recipe!

This super delicious and EASY potato salad is made with red potatoes (gold potatoes wil work in a pinch) and uses avocados instead of mayo. Being full of vitamins and minerals, potatoes have a lot of nutritional benefits, and I think they deserve a lot more credit than they get.

Red & gold potatoes-Susan Gleaton RDN


Here are a few preparation tips to make sure you get the full health benefit from your potatoes:

  • Buy organic if you can (potatoes are usually on the Dirty Dozen list, but this year they are somewhere in between the Dirty Dozen and Clean 15, which means they either cleaned up the pesticides they use on potatoes, or some other produce item got worse).
  • Only get russet potatoes if you’re trying to GAIN weight (russets have three times the sugar as other types of potatoes).
  • Don’t boil or fry out the Vitamin C! Potatoes have a good amount of Vitamin C, but it is water-soluble, so if you boil the potatoes and then throw out the water, you just lost all that Vitamin C. Instead, steam, roast, or pan-fry your potatoes. (Deep frying potatoes results in about 75% loss of Vitamin C.)
  • For even MORE health benefits, cook and then cool your potatoes and eat them cool (as in this lovely potato salad!). When you cook and then cool potatoes (or rice or oats), you increase the short-chain fatty acids (SCFA), which are the primary fuel source for your colonocytes (the cells that make up your gut lining, so we want to keep them happy!).


10 medium-sized red or gold potatoes
1 avocado
juice from 1/2 lemon
2 Tbsp minced chives
salt and pepper to taste

Steam potatoes, let cool, then cut into quarters.
Mash avocado and stir in lemon juice, chives, salt and pepper.
Add cooled potatoes (then need to be firm), stir gently, and chill again until serving time!

Ready to jumpstart your health?

Let's connect!