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Published May 11, 2017 | Last Updated October 4, 2022 By Barbara Bianchi 18 Comments

Healthy Bacon and Potato Salad (With Vinaigrette)

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Follow these tips to reduce the Glycemic Index of your potatoes and then by tossing them with a lemon vinaigrette, you can make a delicious bacon and potato salad that will be healthier for everyone.

Learn my secret to make healthier potato salad | gluten free recipe | paleo recipe | Healthy recipe | nutrition

Summer’s on its way, and that means it’ll soon be warm enough for shorts and short sleeves. Maybe you’re like me and want to lose a few pounds before summer arrives.

In the previous post, John wrote about how vinegar can actually speed up weight loss. Any help in that department is okay with me. Don’t you agree?

Now, you may be wondering how a potato salad recipe fits in with weight loss. Since potatoes are on the high carb side, you obviously don’t want to eat a lot of them if you’re trying to reduce your waistline.

But by following these simple tips to reduce the Glycemic Index of potatoes and by tossing them with a lemon vinaigrette, you can make a delicious bacon and potato salad that will be healthier for everyone.

I was even able to find a sugar-free uncured bacon in my supermarket this week. That means more calorie reduction. So I’m doing my happy dance!

Read on to find out how you can make a healthier potato salad. 

Learn my secret to make healthier potato salad | gluten free recipe | paleo recipe | Healthy recipe | nutrition

How to reduce the GI of potatoes 

The glycemic index (GI) is a measure of carbohydrates on a scale of 0 – 100 according to the extent to which they raise blood sugar (glucose) levels after being eaten. Foods with a high GI will raise your blood sugar rapidly. Metabolically, this isn’t good for you because rapid fluctuations in blood sugar can cause an increased secretion of insulin.

Chronically high insulin secretion has been associated with prediabetes, type 2 diabetes, metabolic syndrome, and (are you ready for this?) weight gain. See here.

Unfortunately, potatoes have a rather high GI. So you don’t want to make it a regular habit of eating them. However, there’s good news. Potato salad can be made in a certain way where the potato’s GI can be significantly reduced.

This study showed that boiling potatoes, letting them cool for 24 hours, and then adding vinegar reduced their GI and insulin raising index by 43 and 31%, respectively, compared with freshly boiled potatoes.

That’s a pretty large decline in GI. It almost makes me not feel guilty for having a spoonful or two. Maybe I should have called this recipe guilt-free potato salad. 😀

close up of finished dish

Added benefit of boiling and cooling potatoes 

Now here’s an added benefit of boiling the potatoes and keeping them cold for 24 hours. This process seems to increase the resistant starch content of the potato.

Remember our gut microbiota have to eat too. And they love to eat resistant starch. Eating boiled and cooled potatoes will keep those guys healthy and happy.

(Of course, it’s always important to consult with your doctor before adding foods to your diet if you have health issues.)

serving finished dish with a wooden spoon

How to choose the best type of potato 

There are so many different types of potatoes.  Since red potatoes hold their shape when you boil them and won’t crumble when you cut them up, they are the best choice for potato salad.

Also, since potatoes are listed as one of the dirty dozen and frequently found to be contaminated with toxic insecticides, I always recommend using organic potatoes for a healthier choice. Read more here.

How to store potatoes

And here’s one more potato tip for you. Raw potatoes should be stored loosely (not in plastic) in a dark, dry spot at around 50 to 60℉ until you’re ready to cook them. I keep mine in a paper bag in the pantry. See more here.

finished dish with a wooden spoon

So relax, enjoy the warm weather, and make this scrumptious healthy bacon and potato salad with lemon vinaigrette. Boil, peel and cut up your potatoes today, and they’ll be ready to toss with your lemony vinaigrette tomorrow. And don’t forget the bacon! Yum.

*Free printable recipe card is available at the end of the post.

You might also like these healthy recipes

How To Make Coconut Whipped Cream Here’s a step by step tutorial for how to make coconut whipped cream from coconut milk for anytime you want a dairy free topping. 

Slow Cooker Braised Short Ribs – Simmer in your slow cooker in a beautiful red wine sauce until the meat is so tender and juicy it literally falls right off the bone.

Dr. Ted Naiman’s P:E Potatoes Au Gratin – Thinly sliced potatoes are layered in a creamy low-fat yogurt and cheddar cheese sauce and then topped with low-fat Mozzarella and Parmesan cheese for a delicious and healthy high-protein potatoes au gratin casserole. 

Gluten Free Cauliflower Flatbreads Serve warm from the skillet and piled with your favorite toppings.

How To Make Beef Bone Broth And Why It’s Good For You – You can use bone broth as stock for your favorite soups or gravies (or even serve it as a refreshing broth). It’s so nutritious and easy to make.

Seasoned Cauliflower Rice With Bacon – Cauliflower rice makes a delicious easy side dish that tastes just like fried rice.

Gluten Free Surówka Surówka is a Polish sauerkraut, carrot and apple salad that’s healthy and delicious.

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Learn my secret to make healthier potato salad | gluten free recipe | paleo recipe | Healthy recipe | nutrition

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5 from 4 votes

Healthy Bacon Potato Salad (With Vinaigrette)

This method will reduce the Glycemic Index of potatoes and by tossing them with a lemon vinaigrette, you can make a delicious bacon and potato salad that will be healthier for everyone.
Course Side Dish
Cuisine American
Keyword cold potato recipe, gluten free, low GI foods, potato salad
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 219kcal
Author Barbara Bianchi

Ingredients

  • 2 pounds of organic red potatoes
  • salt
  • 1/4 cup extra virgin olive oil
  • 4 strips of sugar-free or no-nitrate bacon
  • 1 tablespoon of reserved bacon drippings
  • 1/2 teaspoon Bragg's apple cider vinegar
  • 1 tablespoon of lemon juice
  • 1/4 cup of shallots minced
  • 1/2 teaspoon salt
  • 3 tablespoons of fresh chopped chives
  • pepper to taste

Instructions

  • Start with your potatoes in a pot of cold water so that they will cook evenly.
  • Add salt and bring the water to a boil. Then turn down the heat to simmer for 25-30 minutes until the potatoes are just tender when pierced with a fork.
  • Let the potatoes cool for at least 30 minutes. They’ll be easy to peel now. When the potatoes are cool enough to handle, peel them and cut them up into bite-sized pieces.
  • Cover and chill in the fridge for twenty-four hours.
  • The next day, cook the bacon reserving a tablespoon of the drippings. Coarsely chop the bacon and set aside.
  • Combine olive oil, reserved bacon drippings, vinegar, lemon juice, shallot and salt in a large bowl.
  • Add potatoes, bacon, and chives. Season with pepper. Toss until combined.
  • Let potato salad sit for about 20 minutes and absorb the dressing. Serve and enjoy.

Notes

  • Add 24 hours to the total time for potatoes to chill in the refrigerator after cooking them. You won't toss them with the vinaigrette until the next day.
  • Red potatoes are lower in carbohydrates compared to other white potatoes like the russet. They also hold their shape when you boil them and won’t crumble when you cut them up.

Nutrition

Calories: 219kcal
did you make this recipe? We want to see! Take a pic, and tag @glutenfreehomestead on Instagram.

 

  • About the Author
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About Barbara Bianchi

Barbara loves to bring fun into the kitchen and healthy food to the table. She also enjoys drinking coffee, eating a little chocolate, reading a good novel, going for walks and spending time with her family and friends.
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  • Gluten Free Baked Ziti Recipe - November 17, 2022
  • Dr. Ted Naiman’s P:E Potatoes Au Gratin - August 5, 2022
  • Frozen Strawberry Protein Pops - July 28, 2022
  • High-Protein Smoothie With Strawberries - July 15, 2022
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Filed Under: Appetizers & Side Dishes, Dairy free, Egg free, Nut free, Recipe, Vegetables & Salads

Reader Interactions

Comments

  1. J B says

    May 11, 2017 at 6:22 pm

    Oh yes we need to try this. Thank you so much for sharing.

    Reply
  2. Casey the College Celiac says

    May 11, 2017 at 6:30 pm

    I love potatoes and apple cider vinegar, so this recipe was automatically a win to me. And so cool about the cooking method; I’d heard that heating and cooling potatoes helps lower their GI effects, but hadn’t heard the apple cider vinegar trick before! Always excited to meet other gluten free bloggers 🙂

    Reply
  3. Dominique | Perchance to Cook says

    May 11, 2017 at 6:45 pm

    This sounds divine! I love to combination of potatoes, bacon and lemon dressing!

    Reply
  4. Kimberly says

    May 11, 2017 at 7:21 pm

    Aside from the delicious looking recipe, I loved all your potato tips. 🙂 I didn’t know they shouldn’t be stored in plastic. I always just pop them in the pantry. I’ll be sure to put them in a bag from now on. And I love the tip about boiling and using them 24 hours later. Smart lady! Thanks so much for the great info!

    Reply
  5. Pam Avoledo says

    May 11, 2017 at 9:12 pm

    Yummy! Bacon and potato are such a great combination.

    Reply
  6. Corey | The Nostalgia Diaries says

    May 12, 2017 at 12:21 am

    I normally don’t like potato salads because of the mayo — but I’d actually try this one. It looks delicious, and so much healthier!

    Reply
  7. Natalie says

    May 12, 2017 at 5:00 am

    5 stars
    Mmmmmm! That sounds delicious! Usually bacon and healthy are not in the same sentence! lol! I will definitely have to try this one! 😀

    Reply
  8. Sarah says

    May 12, 2017 at 6:26 am

    This looks delicious. Definitely putting it on my to-do list~

    Reply
  9. Kerry M says

    May 15, 2017 at 9:53 am

    5 stars
    Wow, this looks so tasty, will have to give it a try xx

    Reply
  10. Amanda says

    May 15, 2017 at 10:34 am

    5 stars
    This looks so yummy! Definitely want to give it a try!

    Reply

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