Gluten-Free, Dairy-Free Mediterranean Potato Salad
Recipe

Gluten-Free, Dairy-Free Mediterranean Potato Salad

Published on Friday, April 12, 2024
by
Taylor Janulewicz

IBS
Jump to Recipe

Ditch the Mayo, Embrace the Sunshine

Craving a light, flavorful potato salad perfect for spring and summer gatherings? Look no further! With the weather warming up, a bright and zesty potato salad will be just the side dish everyone will love at the next picnic or BBQ. This vibrant potato salad ditches the mayo for a refreshing, health-conscious twist packed with the goodness of the Mediterranean diet. It also contains all gluten-free ingredients if you are celiac or gluten-sensitive.

Why a Mediterranean Twist?

Embracing the Mediterranean lifestyle, popular in countries bordering the Mediterranean Sea, like Greece and Italy, offers a range of potential health benefits. Studies suggest people in these regions have lower heart disease rates than those on a standard Western diet. This dietary pattern emphasizes whole grains, vegetables, fruits, lean protein, fresh herbs, and healthy fats and naturally limits processed foods, added sugar, and refined grains. 

Spice Up Your Salad (Optional):

Do you love this recipe but want to customize it? Here are some delicious ways to personalize your potato salad!

  1. Bold Flavor: Craving a more intense flavor explosion? Swap the fresh cherry tomatoes for sun-dried tomatoes with their concentrated umami punch, or add diced roasted red peppers for a smoky sweetness.
  2. Pairing with Fish: If you're looking for a potato salad that would pair well with salmon, consider changing the fresh herb profile to fresh dill instead of Italian parsley and swapping the olives for capers. 
  3. Well-Balanced Meal: To make this potato a well-rounded meal without making a protein dish to pair it with, consider adding Mediterranean-style protein. Some great sources of protein that will pair well with this recipe are roasted chickpeas, chopped chicken, or crumbled tofu.

The Secret is in the Dressing:

This simple Mediterranean dressing uses everyday ingredients you likely already have on hand: olive oil, lemon juice, garlic, and herbs. Focus on the simplicity and freshness of a Mediterranean dressing (olive oil, lemon juice, garlic, herbs). Consider other variations for a different flavor profile, like adding a touch of sweetness from honey or a pinch of smoked paprika. 

[[ recipeID=recipe-8lu8mb9k6, title=Gluten-Free, Dairy-Free Mediterranean Potato Salad ]]

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Taylor Janulewicz

RDN

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Gluten-Free, Dairy-Free Mediterranean Potato Salad

Servings: 8

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Total Time: 20 mins

Ingredients

Instructions

Ingredients

  • 4 Russet Potatoes, diced
  • 1 Cup Cherry Tomatoes, halved
  • 2 Green Onions, diced
  • 3 Tablespoons Lemon Juice
  • ¼ cup Italian Parsley, chopped
  • 2 Tablespoons Kalamata Olives, sliced
  • 2 Teaspoons Dried Oregano
  • 1 Teaspoon White Wine Vinegar
  • 1 Tablespoon Dijon Mustard
  • ½ Teaspoon Black Pepper
  • ⅓ Cup Olive Oil
  • 1 Teaspoon Kosher Salt

Instructions

  1. Wash and dice potatoes in 1/2-inch squares.
  2. Place the potatoes in a pot of cold water, boil, reduce heat to a simmer, and cook for 10-15 minutes, until fork tender.
  3. While the potatoes are cooking, mix Dijon mustard, lemon juice, black pepper, salt, olive oil, white wine vinegar, and dried oregano in a small bowl and set aside.
  4. Drain the potatoes from the cooking water and place them into a separate mixing bowl.
  5. Mix the dressing while the potatoes are hot to let the flavor soak in.
  6. Mix in olives, tomatoes, green onions, and parsley.
  7. Allow to cool and serve chilled.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 8

Amount Per Serving
Calories 259
% Daily Value*
Total Fat 13.3g 20%
Saturated Fat 2g 10%
Trans Fat 0g
Sodium 366mg 15%
Total Carbohydrate 37.9g 12%
Dietary Fiber 15.3g 61%
Sugars 4.2g
Protein 5.6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Kitchen Equipment:

Pot

Cutting board

Knife

Spatula

Measuring cups

Collender