If you’re looking for delicious Japanese potato salad recipes that won’t break your calorie bank, you’re in the right place! Here are five tasty options, each under 250 calories, that offer a perfect blend of flavors and textures without sacrificing your health goals. Let’s dig into these lighter takes on a classic favorite!
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Classic Light Japanese Potato Salad: Boiled Potatoes, Japanese Mayo, Cucumber, And Carrots.
Classic Japanese potato salad is a delightful blend of flavors and textures, making it a favorite in many households. This version is light yet satisfying, featuring tender boiled potatoes mixed with crisp cucumbers and carrots, all brought together by a creamy, tangy Japanese mayo. It’s simple to make, perfect for a quick lunch or as a side dish for any meal.
The combination of soft potatoes and crunchy vegetables, coupled with the unique flavor of Japanese mayo, creates a refreshing dish that’s both comforting and light. You can whip it up in no time, making it a great option for busy weeknights or potluck gatherings!
Ingredients
- 2 medium potatoes, peeled and diced
- 1/2 cucumber, thinly sliced
- 1 medium carrot, peeled and diced
- 1/4 cup Japanese mayonnaise
- Salt and pepper, to taste
- Chopped parsley or scallions for garnish
Instructions
- Boil the Potatoes: In a pot, cover the diced potatoes with water and bring to a boil. Cook until tender, about 10-15 minutes, then drain and let cool.
- Prepare the Vegetables: While the potatoes are cooling, steam or boil the diced carrots until tender. Drain and let cool. Slice the cucumber and set aside.
- Mix the Salad: In a large bowl, combine the cooled potatoes, carrots, and cucumber. Add the Japanese mayo, then season with salt and pepper to taste. Mix gently until everything is well-coated.
- Garnish and Serve: Transfer the potato salad to a serving dish and garnish with chopped parsley or scallions. Serve chilled or at room temperature.
High-Protein Japanese Potato Salad: Boiled Potatoes, Greek Yogurt, Diced Ham, And Green Onions.
This high-protein Japanese potato salad is a delightful twist on the classic dish. Combining creamy Greek yogurt with hearty boiled potatoes, diced ham, and fresh green onions creates a satisfying meal that’s both delicious and nutritious. It’s light yet filling, making it perfect for a quick lunch or a side dish at dinner.
The flavors blend wonderfully, offering a creamy texture balanced by the crunch of green onions. Plus, it’s incredibly easy to make, taking just a few minutes to prepare. Whether you’re hosting friends or just enjoying a meal at home, this salad is sure to impress.
Ingredients
- 2 medium-sized potatoes, peeled and cubed
- 1/2 cup Greek yogurt
- 1/2 cup diced ham
- 1/4 cup chopped green onions
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
Instructions
- Boil the Potatoes: In a pot of salted water, cook the cubed potatoes until fork-tender, about 10-15 minutes. Drain and let cool.
- Mix the Dressing: In a large bowl, combine Greek yogurt, Dijon mustard, salt, and pepper.
- Add Ingredients: Once the potatoes have cooled, add them to the bowl along with the diced ham and chopped green onions. Gently fold to combine.
- Chill and Serve: Cover and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled.
Spicy Japanese Potato Salad: Boiled Potatoes, Wasabi Mayo, Pickled Ginger, And Sesame Seeds.
This spicy Japanese potato salad packs a punch with its unique blend of flavors. Creamy boiled potatoes are combined with wasabi mayo, giving a delightful kick that’s both refreshing and satisfying. The addition of pickled ginger adds a zesty touch, while sesame seeds offer a nutty finish.
Simple to make, this dish is perfect for those who enjoy a little heat in their salads. It’s an easy recipe that can serve as a side dish or a light meal, and it pairs well with grilled meats or can be enjoyed on its own. Here’s how to whip it up!
Ingredients
- 2 large potatoes, peeled and diced
- 1/4 cup wasabi mayo
- 2 tablespoons pickled ginger, chopped
- 1 tablespoon sesame seeds
- Salt and pepper to taste
- Chopped green onions for garnish
Instructions
- Boil the diced potatoes in salted water until tender, about 10-15 minutes. Drain and let cool.
- In a large bowl, mix the cooled potatoes with wasabi mayo and chopped pickled ginger. Stir until well combined.
- Season with salt and pepper to taste. Sprinkle sesame seeds on top and garnish with chopped green onions.
- Serve chilled or at room temperature. Enjoy your spicy Japanese potato salad!
Vegan Japanese Potato Salad: Boiled Potatoes, Mashed Avocado, Soy Sauce, And Shredded Nori.
This vegan Japanese potato salad is a delicious twist on a classic dish. The creamy texture from the avocado blends perfectly with tender boiled potatoes, creating a light yet satisfying meal. The soy sauce adds a savory touch, while shredded nori brings a hint of umami that ties the flavors together beautifully.
Making this salad is super simple! Just boil your potatoes and mash your avocado, then mix in the other ingredients. It’s a quick recipe that packs a lot of flavor, making it perfect for a light lunch or as a side dish at dinner.
Ingredients
- 4 medium potatoes, peeled and cubed
- 1 ripe avocado
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 sheet of nori, shredded
- Salt and pepper to taste
- Chopped green onions for garnish
Instructions
- Boil the potatoes in salted water until tender, about 15-20 minutes. Drain and let cool.
- In a bowl, mash the avocado until smooth. Stir in the soy sauce and rice vinegar.
- Add the cooled potatoes to the avocado mixture and gently fold until combined.
- Sprinkle in the shredded nori and season with salt and pepper. Mix gently.
- Serve chilled or at room temperature, garnished with chopped green onions.
Low-Carb Japanese Potato Salad: Mashed Cauliflower, Japanese Mayo, Boiled Egg, And Scallions.
This low-carb Japanese potato salad is a delightful twist on a classic favorite. Using mashed cauliflower instead of traditional potatoes not only lightens the dish but also brings a creamy texture that pairs perfectly with the rich Japanese mayo. Topped with boiled eggs and fresh scallions, this salad is both filling and flavorful, making it a great side dish or a light meal.
It’s simple to whip up, requiring just a few ingredients and minimal cooking. Each bite is a balance of creamy, savory goodness, making it a crowd-pleaser at any gathering. Plus, it keeps the calories under control, perfect for those mindful of their intake!
Ingredients
- 1 medium head of cauliflower, cut into florets
- 1/4 cup Japanese mayonnaise
- 2 hard-boiled eggs, chopped
- 2 tablespoons scallions, finely chopped
- Salt and pepper to taste
- Optional: a squeeze of lemon juice
Instructions
- Steam the cauliflower florets until tender, about 8-10 minutes. Allow to cool slightly.
- In a large bowl, mash the steamed cauliflower until smooth.
- Stir in the Japanese mayonnaise, chopped eggs, and scallions. Mix everything until well combined.
- Season the salad with salt, pepper, and lemon juice if using. Adjust to taste.
- Chill in the refrigerator for about 30 minutes before serving to let the flavors meld together.
