Fat-Free Potato Salad

vegan, fat-free potato saladTo say I’m a carb-aholic does not entirely describe my problem. It’s potatoes that are my carb of choice. And I don’t care how you give them to me. Mashed, fried, boiled, baked, roasted or au gratin — I don’t discriminate and love ‘em all (as long as they’re all vegan versions, of course).

But as benign as the potato may seem on the scale of addictions, the danger in my affinity for spuds usually comes in their preparation, as it’s long been a tradition for the potato to be prepared with fat. Oil for frying and roasting. Buttery spreads for mashing and melting over baked. And boiled potatoes, if not soon to be mashed, are often on their way to becoming part of a salad filled with oily and fattening mayo or mayo replacements. I love it, don’t get me wrong. But does it love me back? Doctors Esselstyn and McDougall say “no”.

When I searched the internet for “fat-free potato salad”, I found little in the way of a solution. Many such recipes called for processed “fat-free” mayo blends, which use artificial ingredients and flavors, along with several preservatives. That was simply not an option for me.

My epiphany came when I was looking through Chef AJ’s book Unprocessed for oil-free salad dressing recipes. I came across one using cannellini beans to create a creamy base for a dressing on salad greens. But if it can dress salad greens, I figured it could dress a potato. And so I tweaked and toyed with the idea until I came up with something resembling the flavors I love in potato salad, without any of the fat. I hope you love it as much as we did!

fat-free potato salad (vegan)

Fat-Free Potato Salad (gluten-free, vegan):  

Serves about 4 as a side; dressing recipe requires a blender


1.5 lbs small red potatoes (about 15 small red potatoes)

3 scallions, chopped

pinch sea salt

paprika for sprinkling on top (optional)


1/2 cup Cannellini beans, drained and rinsed

2 tablespoons lemon juice

1 tablespoon apple cider vinegar

1 tablespoon brown mustard

1 tablespoon chickpea or mellow soy miso

1 tablespoon wheat-free soy sauce

Optional Add-Ins:

Dill (I hate the stuff, so I would never, but figured it might be OK for those who like it)

Chopped parsley

Diced celery

Diced pickles


1. Add potatoes to a large pot and bring to a boil. Boil until fork-tender, about 25 minutes. Drain.

2. Meanwhile, blend all dressing ingredients in a high-powered blender until very smooth.

3. Cut warm potatoes into quarters or dice if pieces are still too large. Add to a large bowl with scallions and pour dressing over everything. Stir. Add salt to taste. Serve warm or chill in refrigerator until ready to serve. Top with some paprika for serving (optional).


  1. says

    Thank you for this great recipe… I too am a potato junkie and embrace Joel Fuhrman’s and John McDougall’s principles so the fat and oil are out. I can’t wait to try this!


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