Vegan Roasted Potato Salad (Low-Calorie & Oil-Free)

Traditional potato salads are loaded with heavy mayonnaise and oil, turning a nutritious vegetable into a high-calorie trap. This recipe changes the game. By swapping mayo for a tangy non-dairy yogurt dressing, you get all the classic creaminess with a fraction of the calories and zero added fat.

Why You’ll Love This Healthy Potato Salad

• Oil-Free Cooking: The potatoes are chopped and roasted without a drop of oil, keeping the dish light and clean.
• Low-Calorie Dressing: Using unsweetened soy, oat, or cashew yogurt provides a rich texture while keeping the calories under 100 per serving.
• Gut-Healthy Ingredients: Keeping the skin on the potatoes adds extra dietary fiber, potassium, and essential vitamins to support digestion.

Serve this vegan roasted potato salad with a Black Bean Beet Burger and coleslaw, and you’ve got yourself a summer meal everyone will rave about.

Pair this salad with these fan-favorite party recipes:

• Macaroni Salad
• BBQ Baked Beans
• Caprese Salad with Blackberry & Watermelon

If you remember to roast the potatoes the night before, you’ll have these beauties ready to go in the morning. Just mix in the add-ins and yogurt. I have a recipe for homemade yogurt that is perfect for this. This healthy roasted potato salad will be ready in no time.

Many people fear potatoes, as they are known to have high starch/carbohydrate content. But they are indeed a low-calorie food, offering 2 grams of protein, 4 grams of fiber, and less than 100 calories per medium potato.

The Secret Trick to Lower Starch and Carbs

Keep the skin on for 30% more nutrient levels (potassium, iron, calcium, vitamin C & B6). They also contain fiber, which supports a healthy, running digestive system. You can read more about potatoes and their benefits in my article, Potatoes: To Eat or Not to Eat.

Ingredient Substitutions & Diet Swaps

• The Non-Dairy Yogurt: Unsweetened soy yogurt offers the most neutral, creamy base. If you have a soy allergy, unsweetened cashew yogurt or almond yogurt works beautifully. For a completely nut-free and soy-free option, look for plain, unsweetened oat milk yogurt. OR, use store-bought vegan mayo in a pinch.
• The Pickles: Sweet pickles give that classic backyard barbecue flavor. If you prefer a savory, sharper bite, swap them for diced dill pickles or cornichons.
• The Red Onion: If raw red onion tastes too sharp for you, soak the chopped pieces in cold water for 10 minutes before draining and mixing them in. Alternatively, swap them for a yellow onion, sliced green chives, or scallions for a milder flavor.

Pro-Tips: Common Mistakes to Avoid

1. 1. Don’t Chop the Potatoes Too Small: Cut your potatoes into uniform 1/2-inch to 3/4-inch cubes. If you cut them too small, they will lose their structure during roasting and turn into mashed potatoes when tossed with the dressing.
   2. Let the Potatoes Cool Completely: Never pour a yogurt-based dressing over piping hot potatoes. The residual heat will cause the non-dairy yogurt to break, separate, and become watery. Let them come to room temperature or chill them first.
   3. Avoid Flavored or Sweetened Yogurts: Double-check your yogurt label. It should say both “Plain” and “Unsweetened.” Even plain-flavored plant yogurts occasionally contain added cane sugar.

Meal Prep & Storage Instructions

• How to Make Ahead: You can roast the potatoes the night before and store them in an airtight container in the fridge. In the morning, simply whisk the dressing, toss everything together, and it’s ready to serve.
• Refrigerator Storage: Store leftovers in an airtight glass container in the fridge for up to 3 to 4 days. Give the salad a quick stir before serving leftovers, as the potatoes may absorb some of the liquid over time.
• Can You Freeze It?: No, do not freeze this potato salad. Freezing makes cooked potatoes mushy and waterlogged upon thawing.

I’d love to hear your feedback in the comments below for this Roasted Potato Salad! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

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4.09 from 12 votes

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Vegan Roasted Potato Salad

If you remember to roast the potatoes the night before, you’ll have these beauties ready to go, and you can add the mix-ins and whip this up in no time.

Prep Time30 minutes mins

Total Time30 minutes mins

Servings: 6 people

1/21x2x3x

Equipment

• Cutting board
• Knife
• Lemon Squeezer
• Baking Sheet

Ingredients

• 1 pound potatoes
• 1 lemon
• salt and black pepper to taste
• 3-4 sweet pickles
• 1/2 red onion chopped
• 1/2 parsley chopped (optional)

Dressing

• 1/2 cup unsweetened homemade yogurt or small carton non-dairy store-bought
• 2 tsp prepared yellow mustard
• 2 tbsp apple cider vinegar
• 2 tsp chopped dill

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Instructions

• Dice potatoes. Squeeze lemon juice over potatoes and sprinkle with salt and pepper (optional). Roast at 375 degrees for 30-40 minutes. Remove from oven and allow to cool.
• Add potatoes, onion, pickles, dill and parsley to a large bowl.
• Mix all of the dressing ingredients and pour over vegetables.
• Toss together and serve.

Notes

Salt not included

Nutrition

Nutrition Facts

Vegan Roasted Potato Salad

Amount per Serving

Calories

94

% Daily Value*

Fat

 

1.2

g

2

%

Saturated Fat

 

0.1

g

1

%

Cholesterol

 

0

mg

0

%

Sodium

 

35

mg

2

%

Carbohydrates

 

19

g

6

%

Fiber

 

2.4

g

10

%

Sugar

 

5.3

g

6

%

Protein

 

1.6

g

3

%

Vitamin A

 

50

IU

1

%

Vitamin C

 

15.7

mg

19

%

Calcium

 

30

mg

3

%

Iron

 

0.7

mg

4

%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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