Easy Keto Potato Salad

Yes, this contains actual potatoes, and yes, it is possible to enjoy them while eating keto! Here’s how.

Resistant starch. Resistant starch is just that—starch (carbohydrates) that is resistant to digestion. This type of starch passes through the digestive system mostly undigested, meaning the carbs are not absorbed. Resistant starch is present in raw plantains (but not cooked plantains), and cooked and cooled white potatoes, and rice. It is the cooling process that changes the structure of the starch white potatoes and white rice, making it resistant. If it is cooled, and then reheated above 130˚, the starch is no longer resistant, and becomes digestable, meaning the carbs will be absorbed. This means that only cooked and cooled white potatoes and rice work in terms of resistant starch. In addition, resistant starch is a prebiotic, which means that it feeds the bacteria in our gut, which is a good thing. It’s a win-win! We get to have potatoes while we support our microbiome at the same time!

For more info on the science behind resistant starch, check out this article by Mark Sisson.

So now that we can have potatoes, let’s make potato salad!

Ingredients

2–3 Lbs. White potatoes (red-skinned potatoes work well)
1 c. Mayo (see below for immersion blender recipe)
2 tbsp.  Dijon or stone ground mustard
1-1/2 tsp. Salt, divided
½ tsp. Onion powder
¼ tsp. Ground black pepper
1–2 tbsp. Chopped green onions or chives
3-4 Hard boiled eggs, chopped (optional)
2–3 lbs. White potatoes (red-skinned potatoes work well)

Directions

This recipe is quite flexible, so please adjust according to your taste! If you like more mustard, use more mustard. If you prefer your potato salad without hard boiled eggs, leave them out! Same for seasonings—season to your personal taste!

Peel (if desired) and chop potatoes into ½ – ¾ cubes. Add 1 tsp. salt to a pot of water, and bring to boil. Add potatoes and boil for 6–8 minutes or until you can easily insert a fork (I like to use red-skinned potatoes because they hold their firmness and don’t turn to mush as easily as regular russet potatoes, plus the red skin adds a little color if you choose not to peel them). Drain and rinse for a few minutes with cold water to stop the cooking process. Cover and refrigerate at least an hour. Meanwhile, combine mayonnaise, mustard, seasonings, and green onions/chives. Add the mayonnaise mixture to potatoes along with hard boiled eggs, and combine. Add additional salt and pepper to taste. Refrigerate until ready to serve. This potato salad is great with grilled brats, burgers, or barbeque.

Note: I am not including macros because technically potatoes contain a lot of carbs, and calculating them will not reflect how the carbs are used by the body. The other ingredients in this recipe are virtually free of carbs!

Quick and Easy Mayo

1 Egg yolk
1 tbsp. Water
1 tbsp. Lemon juice
1 tsp. Mustard
1 c. Avocado or macadamia oil
1/4 tsp. fine ground salt (to taste)

In the order listed, place all ingredients except salt into a narrow bowl, a 2 cup measuring cup, or the container that comes with many immersion blenders. Place immersion blender to bottom of container and blend. Lift the blender slightly once it begins to emulsify (about 30–40 seconds total). Add salt and blend. Refrigerate for up to a week in a sealed container.

After you’ve tried the recipe, share your pics! Tag me on Instagram @cindy.hilliard.nutrition

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