This healthy Mediterranean potato salad is packed with good-for-you ingredients. It’s mayo-free, and beaming with freshness from spring onions, radishes, and fresh herbs. This light potato salad with it’s lemony Dijon mustard dressing has less calories than many classic versions since it made without eggs or mayonnaise AND because of that, it’s perfect for anyone with special dietary needs, as it’s also gluten-free and vegetarian.
Easy Mediterranean Potato Salad – Ingredients at a Glance
For this easy Mediterranean potato salad without mayonnaise, you only need a handful of fresh, fuss-free ingredients – many of which you might already have in your kitchen. Here’s the quick shopping list:
- Potatoes – Go for firm, waxy varieties as they hold their shape beautifully once cooked. I prefer to either use red-skinned new potatoes, or new potatoes such as Annabelle (very early), Goldmarie and Sieglinde (early), Charlotte and Allians (mid-season new potatoes). For this recipe I used regional Sieglinde potatoes, which soak up the dressing very nicely.
- Green onions & red onions – Mild and flavourful, these add both freshness and colour.
- Radishes – Crisp and peppery, they bring a lovely crunch to the salad.
- Fresh herbs – Basil and dill are the stars here, adding bright, aromatic notes.
- Capers – These little gems bring a burst of salty, tangy flavour that makes the salad sing.
- Dressing essentials – Good extra-virgin olive oil, freshly squeezed lemon juice, lemon zest, garlic, Dijon mustard (both wholegrain and classic), plus sea salt and black pepper. Always opt for unwaxed organic lemons when using the zest.
How to Make Mediterranean Potato Salad – The Easy Way
Making this Mediterranean potato salad couldn’t be simpler. In just about 45 minutes, you’ll have a fresh, flavour-packed salad with a zesty lemon–mustard dressing ready to serve.
1) Cook the potatoes.
Start with the potatoes in cold water, then bring them to the boil together – this helps them cook evenly. Once tender, you can peel them or leave the skins on for extra texture (and less fuss), especially if they’re thin-skinned new potatoes.
2) Whisk together the dressing.
In a small bowl, mix together all the dressing ingredients until smooth and well combined.
3) Combine everything.
Slice the warm potatoes and place them in a serving bowl. Pour over the dressing, then toss in the onions, radishes, fresh herbs, and capers. Let the salad sit for 10 minutes before serving so the flavours have time to mingle.
For exact quantities and full instructions, scroll down to the printable recipe card below.
Tips for the best potato salad
Like I said earlier, choose the right potato. Waxy is the way to go!
- Peel the potatoes while they are still hot. A little tip: before adding them to the pot, cut the potato peel very finely, completely around the middle. After they finish cooking, you can easily slip off the skin.
- Pour the dressing over the hot potato slices. This is an important one! Adding the dressing while thy are still somewhat hot will help them absorb the flavour better.
- Boost the flavor. Some may think the dressing adds enough flavour but I think fresh herbs, spring and red onion and radishes add a lot of freshness (and texture) herbs (dill and parsley) for added freshness and color. Capers add a little Mediterranean flair (as well as well as a bit of saltiness and tanginess).
- Allow the potato salad to rest before serving. Leave it at room temperature to stand for 15-20 minutes allows the flavours to meld (or refrigerate for 1 hour or longer. But be sure to bring it to room temperature before serving).
Mediterranean Potato Salad – How a Little Kitchen Chemistry Keeps It Light
Because of the high starch content, potatoes are particularly filling. We digest their long chain carbohydrates (also known as complex carbs) slowly. During the digestive process, enzymes convert starch into sugar and if our body doesn’t need the sugar right away, it stores it. And in excess this converts to fat.
But there’s a little secret: when the carbs in potatoes (and any starchy food like pasta or rice) cool, the starch changes its chemical structure, it becomes what is known as resistant starch. The enzymes in the stomach can barely digest resistant starch; it gets into the intestines as a prebiotic fiber, which which results in fewer calories to keep you feeling full while also supports a healthy microbiome.
Adapting this Potato Salad with Mustard and Capers
Every family has their go-to potato salad recipe and when trying something new you may want to adapt it a little to your own taste or to whatever you have on hand. Some ways I like to mix things up are:
- Trade out basil for parsley (and even add a little mint — a mix of your favourite herbs!).
- Use only green onion or red onion, instead of a mix.
- Instead of radishes, use celery stalks — they add lots of crunch. Fennel is also a nice choice.
- Add steamed green beans or French Haricots Verts.
- Trade out capers for a little chopped dill pickle (plus you’ll get some good for you probiotics you choose lacto-fermented ones).
- Use red-skinned potatoes and leave the skin on.
If you’re looking for more inspiration for potato salads without mayonnaise, give one of these recipes a try:
- Potato Salad with Smoked Fish
- Chimichurri Potato Salad with Green Beans
- Roasted Corn and Potato Salad with Green Beans
- German Potato Salad with Cucumber
- Lemony Potato Salad with Peas and Prosciutto
Mediterranean Potato Salad with Mustard and Capers
Healthy, light potato salad with mustard dressing tossed with fresh herbs, spring onion, radishes and capers. Easy vegetarian BBQ or picnic salad.
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Ingredients
For the salad:
- 800 g new potatoes, scrubbed clean (e.g. Sieglinde)
- 2 green onion, finely chopped
- 1 small red onion, finely chopped
- 5-6 radishes, thinly sliced and julienned
- 1 small bunch fresh basil leaves, chopped (4 tablespoons)
- 1 small bunch fresh dill, chopped (4 tablespoons)
- 1 tablespoon capers (in brine), drained
For the dressing:
- 5 tablespoons extra virgin olive oil
- Finely grated zest from 1 organic lemon
- 2 tablespoons freshly squeezed lemon juice
- 1 garlic clove, minced
- 1 tablespoon grainy Dijon Mustard
- 1 tablespoon Dijon mustard
- Sea salt and freshly ground pepper, to taste
Method
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Place the potatoes in a large pot of cold, salted water. Bring to a boil and simmer until fork tender (15-20 minutes, depending on size). Drain, then peel the potatoes while they are still hot.
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Meanwhile, in a small bowl, add the dressing ingredients, whisk to combine and set aside.
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Slice the warm potatoes into a large serving bowl. Pour over the dressing and toss gently to combine. Set aside for 5 minutes to allow them to absorb some of the dressing.
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Add the onion, radishes, herbs and capers to the bowl with the potatoes. Toss well and let this salad sit for at least 10 minutes before serving in order for the flavours to meld. Serve and enjoy!
Notes
- Peeled vs. unpeeled new potatoes: This depends on how you like your potato salad. But ways are fine.
- Other Ingredients: chopped celery is a great addition to to this healthy and light potato salad recipe. See tips above for more ideas!
For a relaxing atmosphere in the kitchen I recommend my personal Elle Republic: Chilled Out Kitchen Tunes Playlist on Spotify.
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