Baked Potato Salad Recipe
Tired of plain cold salads every night while cutting calories, and craving something warm, hearty, and potato-forward without the guilt? This no-oil, no-egg baked potato salad is the low-cal swap I relied on heavily when trimming down
Ingredients
- 1 medium potato
- 100 g mixed vegetables
- Ground black pepper
- 10 g ketchup
Instructions
- Peel the potato and cut into large, evenly sized chunks. Place chunks in a microwave-safe bowl, cover tightly with plastic wrap, and microwave on high for 5 minutes until completely fork-tender. Remove from the microwave, add the measured amount of water, and mash with a fork until mostly smooth with a few small chunks left — slight texture helps the patties hold their shape better
- Bring a small pot of water to a boil. Add mixed vegetables and cook for 2–3 minutes until tender. Drain thoroughly, then stir into the mashed potato. Season with salt and black pepper, and mix until evenly combined.
- Gently shape the potato-veggie mixture into flat, round patties. Handle lightly — squeezing too hard will make them dense and heavy instead of light and fluffy
- Place patties on the middle rack of a preheated oven. Bake at 150°C (300°F) for 15 minutes, or until the surface feels firm and the edges are lightly dried. Adjust baking time slightly based on your oven and patty thickness
- Drizzle with a small amount of ketchup right before serving. The tangy sweetness balances the mild potato flavor perfectly
Notes
- Calorie breakdown reference: A full serving (160g potato + 100g mixed veggies + 10g ketchup) totals approximately 195 calories, making it an extremely low-cal option for dinner replacement during weight loss.
- Texture control: Leave small potato chunks in the mash instead of making it completely smooth. This adds mouthfeel and helps the patties stay intact during baking.
- No oven? You can also cook these in an air fryer at 150°C for 12–14 minutes for a slightly crispier exterior.
- Flavor swaps: Swap ketchup for sugar-free tomato sauce or a sprinkle of nutritional yeast for extra savoriness without added calories.
- Make-ahead friendly: Prep the potato-veggie mixture ahead of time and store in the fridge. Shape and bake right before eating for the best texture.