If you’re looking for a lighter, flavor-packed dish that’s ready fast, Greek potato salad is your answer. This isn’t the heavy, mayo-laden version you might know. It’s a light and zesty dish, packed with fresh vegetables and finished with a splash of Greek-style vinaigrette.
Table of Contents
In this article, we’ll cover how to make this salad in just 15 minutes, ways to keep it weight-loss friendly, delicious protein add-ins, meal-prep strategies, and answers to common recipe questions. By the end, you’ll have a recipe that’s healthy, filling, and easy to customize.
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My Story and Greek Potato Salad Inspiration
Cooking Roots and Comfort Food
I’m Myra L. Dennis, a 38-year-old chef from Nashville, Tennessee, and the heart of my cooking story starts with my grandmother’s kitchen. Sunday dinners in our small town were all about bringing the family together around comforting dishes like biscuits, slow-braised greens, and platters of potatoes. That table was where I first realized food wasn’t just nourishment-it was connection.
After years working in diners and traveling across the U.S., I brought inspiration home to open Southern Roots, my cozy restaurant where every dish blends comfort with fresh flair.
Greek food became part of my cooking journey during a road trip down the Carolina coast. At a small family-owned café, I tried a potato salad unlike anything I’d eaten before olive oil instead of mayo, briny olives, fresh dill, and a lemon kick. I immediately noted how light yet satisfying it was. That single dish inspired me to create my own version for Southern Roots.
A Fresh Twist on Tradition
Traditional potato salads usually include creamy mayonnaise, which can feel heavy. But with Greek potato salad, you get a wholesome, veggie-crammed dish that still delivers comfort while staying light.
Using Yukon Gold or baby potatoes, a Greek-style vinaigrette, tangy feta, and Kalamata olives, this dish brings together bold flavors without extra calories. The key is its versatility: it’s dairy-free when you skip feta, vegan-friendly if you go without cheese altogether, and packed with plant-based nutrients.
Greek potato salad has since become one of the most requested dishes on my menu because it feels indulgent while staying balanced. It pairs with grilled chicken breast, turkey chili, or even stands alone as a colorful side. That’s why I believe it’s the ultimate balance of flavor and health, something that makes you want to dig in guilt-free.
Greek Potato Salad: Easy Low-Cal Recipe
Ingredients
- 1.5 lb baby or Yukon Gold potatoes halved
- 1 cup cucumber diced
- 1 cup cherry tomatoes halved
- 1/3 cup red onion thinly sliced
- 1/3 cup Kalamata olives halved
- 2 tbsp capers drained
- 1/4 cup sun-dried tomatoes slivered (oil-packed, drained)
- 1/4 cup feta crumbled (optional; omit for dairy-free/vegan)
- 2 tbsp fresh dill chopped; 2 tbsp parsley, chopped
- Greek-Style Vinaigrette
- 3 tbsp extra-virgin olive oil
- 2 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 garlic clove finely minced
- 1 tsp dried oregano crushed
- 1/2 tsp salt 1/4 tsp black pepper, to taste
- Optional Protein Add-Ins choose one
- 2 cups grilled chicken breast sliced; or
- 1 can tuna drained; or
- 4 boiled eggs halved; or
- 1.5 cups chickpeas drained and rinsed
- Quick Protein Marinade for chicken or chickpeas
- 1 tbsp lemon juice 1 garlic clove minced, 1/2 tsp dried oregano, 1 tsp olive oil, pinch salt and pepper; toss and rest 10 minutes.
Instructions
- Boil potatoes: Salt a pot of water. Boil halved potatoes 8–10 minutes until fork-tender; drain well.
- Make dressing: Whisk olive oil, red wine vinegar, lemon juice, Dijon, garlic, oregano, salt, and pepper until emulsified.
- Toss salad: In a large bowl, combine warm potatoes, cucumber, tomatoes, red onion, olives, capers, sun-dried tomatoes, dill, and parsley. Drizzle dressing and toss gently. Fold in feta if using.
- Protein option: Add marinated grilled chicken, tuna, eggs, or chickpeas; toss and serve.
- Meal prep: For jar salads, layer potatoes at bottom, veggies in middle, olives/capers next, herbs and feta on top. Keep dressing separate; add right before eating. Keeps 2–3 days refrigerated.
Notes
Greek Potato Salad for Weight Loss
A Low-Calorie, High-Volume Meal
When people ask me if Greek potato salad works for weight loss, my answer is simple: yes, when prepared the right way. Unlike traditional mayo-based potato salad, this version leans on olive oil and red wine vinegar for a light Greek-style vinaigrette. The healthy fat from olive oil adds richness without leaving you weighed down.
By loading the bowl with fresh vegetables like cucumber, cherry tomatoes, red onion, capers, and dill, the salad becomes a high-volume, low-calorie meal. That means you stay full without piling on excess calories.
Choosing waxy potatoes like Yukon Gold or baby potatoes is another smart move. These types hold their shape after boiling, so you can cut them into chunks without them turning mushy.
They also provide fiber that slows digestion, keeping you satisfied for longer. Paired with fresh herbs and tangy feta (optional if you want dairy-free), you get maximum flavor with fewer calories.
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Why It Works for Diet-Friendly Eating
The concept of high-volume eating has been studied by institutions like Harvard School of Public Health and supported by USDA guidelines. Foods with lots of water and fiber like potatoes and fresh produce help control appetite. Greek potato salad fits perfectly into this principle because it packs flavor, texture, and nutrition into each bite without going overboard on fats or sugars.
Here’s a quick comparison of the nutritional balance when made the lighter way:
| Ingredient Swap | Traditional Potato Salad | Greek Potato Salad |
| Dressing Base | Heavy mayonnaise | Olive oil + vinegar |
| Calories (per cup) | ~350+ calories | ~200 calories |
| Fiber Benefit | Low | Higher with veggies |
| Protein | Minimal | Optional add-ins |
That’s why I recommend this version if you’re working toward healthier eating. Every spoonful feels hearty, colorful, and satisfying without sabotaging your goals.
Add Protein to Greek Potato Salad
Simple Lean Protein Pairings
Greek potato salad is delicious on its own, but adding protein makes it a balanced meal. Some of the best pairings are grilled chicken breast, canned tuna, hard-boiled eggs, or chickpeas. Each option brings a different texture and taste, while also boosting satiety. Chicken breast adds lean, juicy tenderness, tuna introduces rich seafood flavor, boiled eggs offer creaminess, and chickpeas provide a plant-based protein punch.
These add-ins keep calories controlled while making the dish filling enough for lunch or dinner. Pairing protein with Greek potato salad means you won’t head to the snack drawer an hour later you’ll stay satisfied, energized, and ready to take on the day.
Quick Marinade for Extra Flavor
One of my favorite tricks to boost taste without overloading calories is a simple Greek-style marinade. Just whisk together lemon juice, minced garlic, dried oregano, red wine vinegar, and a few drops of olive oil. Coat your protein chicken breast, tuna chunks, or even chickpeas before folding it into the salad. It adds aromatic depth while tying everything together with the same herbaceous flavor profile as the main dish.
Here’s how a quick-prep pairing might look:
| Protein Choice | Prep Method | Taste & Texture |
| Chicken Breast | Grilled, marinated | Juicy, savory |
| Canned Tuna | Lightly drained, lemon | Briny, hearty |
| Chickpeas | Tossed in marinade | Earthy, nutty |
| Boiled Eggs | Halved or chopped | Creamy, rich |
By mixing and matching these proteins with your Greek potato salad, you create endless variations dairy-free, gluten-free, or protein-packed while keeping the light, fresh character intact. This makes it more versatile than traditional potato salad, which rarely invites such variety.
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Jar Salad Meal-Prep for Easy Storage
Layering for Freshness
One of the best things about Greek potato salad is how well it works for meal prep. Busy weeks call for grab-and-go meals, and this salad keeps fresh for two to three days when stored properly. The secret is layering. Begin with potatoes, the sturdiest ingredient, placed at the bottom of the jar.
Build up with chopped cucumbers, red onions, cherry tomatoes, and bell peppers. Then add Kalamata olives, capers, and fresh dill. Keep the tangy Greek-style vinaigrette separate until you’re ready to serve so the veggies stay crisp instead of soggy.
By building your jar with smart layering, you avoid the common issue of mushy textures. Every bite stays vibrant and crunchy, even after a couple of days in the fridge. That’s what makes it a perfect option for meal-prep fans who want convenience without sacrificing taste or nutrition.
Storing and Serving Your Salad
Once your jars are packed, store them in the refrigerator. They’ll stay delicious for up to 72 hours. When you’re ready to eat, simply shake the jar with its dressing or pour the ingredients into a bowl and drizzle the vinaigrette over the top. The potatoes retain their tender texture, while the veggies hold their snap.
For an easy lunch, add protein right before eating: toss in chunks of grilled chicken breast or scoop in a spoonful of chickpeas. The balance makes it a full, nutrient-rich meal that’s light yet satisfying.
Meal-prepping Greek potato salad not only saves time but also encourages healthy choices throughout the week. Instead of reaching for fast food, you already have a fresh, balanced meal waiting in your fridge. That’s a win for your health and your schedule.
Frequently Asked Questions About Greek Potato Salad
Is Greek potato salad healthy for weight loss?
Yes, especially when you use olive oil instead of mayonnaise and load it with fresh vegetables. It’s low in excess calories, high in fiber, and filling, making it a solid choice for weight management.
Can I meal prep Greek potato salad?
Absolutely. When stored properly in jars without dressing, it holds its freshness for 2–3 days in the fridge. Add the vinaigrette right before serving to keep the salad vibrant.
What proteins go well with Greek potato salad?
Lean proteins pair best, including grilled chicken breast, canned tuna, hard-boiled eggs, or chickpeas. These boost satiety and turn the salad into a full meal without making it heavy.
How do you make the Greek dressing?
The dressing is a simple mix of olive oil, red wine vinegar, lemon juice, garlic, Dijon mustard, dried oregano, salt, and pepper. Whisk until it emulsifies, and you’ll have a tangy, light Greek-style vinaigrette.
Can this salad be made ahead?
Yes, you can prepare it ahead and store it in airtight containers for up to three days. For best flavor, add the dressing at the last moment before eating.
Conclusion
Greek potato salad is more than just a side dish-it’s a refreshing, filling, and versatile recipe that fits into any lifestyle. With its low-calorie, high-volume structure, bold Mediterranean flavors, and adaptable protein options, it stands out as a healthier alternative to traditional potato salad.
Whether packed into a jar for meal-prep lunches or served fresh at the dinner table, it’s a dish that delivers satisfaction without compromise.
From my grandmother’s Sunday dinners to my own Southern Roots kitchen, food has always been about connection.
Greek potato salad carries that same spirit-it’s simple, wholesome, and meant to be shared. Give it a try, prep a few jars for the week, and discover how quickly it becomes a go-to favorite in your healthy cooking routine.