High Protein Smashed Potato Salad
Transform simple potatoes into a satisfying, crispy meal with this high-protein smashed potato salad. Featuring tender, crunchy potatoes, protein-packed tuna, and a creamy, tangy Greek yogurt dressing, it's perfect for a healthy lunch or a light dinner that keeps you full.
Equipment
- large pot
- large baking sheet
- Parchment paper
- Sturdy Glass or Jar
- Large Bowl
Ingredients
- 1 lb Baby Yellow Potatoes
- 1-2 teaspoons Baking Soda
- 3-4 tbsp Olive Oil
- 1-2 cans Wild Planet Wild Albacore Tuna liquids drained
- ½ cup Plain Greek Yogurt
- ¼ cup Mayonnaise
- 1 tbsp Dijon Mustard
- 1 Lemon juiced
- 2 Garlic Cloves minced
- ½ cup Pickles finely chopped
- ½ Red Onion finely chopped
- 2 tbsp Fresh Chives chopped
- ¼ cup Fresh Dill chopped
- 1 tsp Apple Cider Vinegar
- Salt to taste
- Black Pepper to taste
- 6 oz Crumbled Feta
Instructions
Preparing and Boiling the Potatoes
- First, preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper, preparing it for the potatoes to roast.
- Bring a large pot of water to a rolling boil and season it generously with salt. Add 1-2 teaspoons of baking soda to the boiling water, which helps with crispiness. Gently add the potatoes and cook them for 10-15 minutes, until they are easily pierced with a fork but still firm enough to hold their shape; we don't want them falling apart just yet. Once cooked, drain them thoroughly.
Smashing and Roasting for Crispiness
- Carefully transfer the hot, drained potatoes to your prepared baking pan. Let them sit for a minute or two to allow excess steam to escape, which helps with crisping. Use the bottom of a sturdy glass or jar to firmly press down on each potato, smashing it to about ½-inch thick. This creates a textured surface that crisps well. Drizzle them generously with olive oil and season with a good pinch of salt and pepper.
- Place the pan in the preheated oven and roast for 15-20 minutes. Keep a close eye on them; you're looking for deeply golden-brown edges and a crispy appearance.
Mixing the Protein-Packed Dressing
- While the potatoes are roasting, grab a large bowl and combine the well-drained tuna, plain Greek yogurt, mayonnaise, Dijon mustard, the bright juice of one lemon, minced garlic, finely chopped pickles, red onion, fresh chives, fresh dill, and apple cider vinegar. Mix everything together until it's combined and looks vibrant. Give it a taste and adjust the seasoning with salt and black pepper until the flavor is balanced; it should be deliciously tangy and savory.
Combining and Serving
- Once your potatoes are nicely crispy and out of the oven, let them cool for just a minute. Gently fold the warm, crispy potatoes and the crumbled feta into your flavorful dressing. Serve this high protein smashed potato salad immediately to enjoy the contrast between the warm, crunchy potatoes and the cool, creamy dressing.
Notes
Crispy Potatoes Tip: Add baking soda to the boiling water and thoroughly smash potatoes before roasting. For best crunch, combine the warm, crispy potatoes with the dressing just before serving. Meal Prep Instructions: For optimal crispiness, store potatoes separately in an airtight container at room temperature for up to two days, or in the fridge, then re-crisp them in an air fryer or oven before serving. The dressing and tuna mixture can be stored separately in an airtight container in the refrigerator for up to four days. Combine all components just before you're ready to eat. Protein Variations: Beyond tuna, consider adding shredded chicken, chopped hard-boiled eggs, or crispy chickpeas for more protein. For plant-based alternatives, seasoned baked tofu or tempeh also work well. Troubleshooting Crispiness: If potatoes aren't crispy, ensure they were boiled sufficiently to smash properly and avoid overcrowding the baking pan, which can cause steaming. Over-boiled potatoes tend to fall apart, while under-drained tuna or pickles can lead to a watery dressing. Cooking Method Comparison: The oven (425°F/220°C for 15-20 minutes) is great for larger batches, offering consistent browning. An air fryer (400°F/200°C for 10-15 minutes, flipping halfway) is excellent for speed and extra crunch, especially for smaller servings, though you may need to cook in batches. Nutrition information is estimated based on common ingredients and serving sizes and may vary.
Nutrition
Calories: 400kcalCarbohydrates: 35gProtein: 30gFat: 20gSaturated Fat: 6gCholesterol: 60mgSodium: 600mgPotassium: 600mgFiber: 5gSugar: 4gVitamin C: 12mgCalcium: 10mgIron: 10mg
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