Resistant Starch Potato Salad

DSC_0027This is a guest recipe from Caitlin Weeks, a holistic nutritionist, author and creator of the wellness hub

This recipe combines the benefits of resistant starch and the deliciousness of a classic potato salad. You’ll love this (easy) Primal upgrade to a barbecue favorite!

Servings: 4 to 6

Prep time: 20 minutes plus 8 hours inactive

Cook time: 30 minutes


  • Sea salt and pepper
  • 8 medium potatoes
  • 1/4 to 1/3 cup Primal Kitchen™ Mayo or homemade
  • 2 tablespoons mustard (gluten free)
  • 1 bunch green onions
  • 4 boiled eggs


Peel the potatoes if desired. Cut into bite sized pieces. Boil them with a few pinches of salt until barely cooked and then drain. Set potatoes aside until cool. Place them in a bowl, cover, and chill overnight (must do this step for resistant starch to occur).

In the morning, add the salt and pepper liberally with the mayo and mustard. Slice the green onions and chop the eggs and add them (only use green tips for low fodmap). Mix everything together and adjust seasonings to taste.

Serve and enjoy!



Caitlin Weeks is currently studying to become a raindrop andvita-flex technique specialist using essential oils. Caitlin is also a certified EFT and Chek practitioner who believes in the mind body connection for healing. As a personal trainer for seven years in San Francisco, CA, she became an expert on functional and efficient exercise. Caitlin has been married to her husband Nabil for 9 years. He is a professional chef from North Africa who taught her how to cook nourishing foods with traditional methods.

Caitlin is also the author of the printed book: Mediterranean Paleo Cooking and 3 other e-books including: 52 Paleo Breakfasts, Healing Gelatin Treats and Low Carb Sugar Free Desserts.

About the Author

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32 thoughts on “Resistant Starch Potato Salad”

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  1. Does letting the potato salad rest overnight do the same thing? We always do that anyway to allow flavors to blend and the potatoes to absorb the dressing.

    1. Correct; I boil the potatoes, peel them (skins aren’t health as promoted) add coarsely chopped boiled eggs. black pepper & salt to taste and a generous amount of mustard and chill overnight.

      1. Why do you say skins aren’t healthy?
        And wouldn’t it be beneficial to heat the potatoes up again after cooking, then cooling one more time to form more RS?

        1. Zach, due to glycoalkaloids (toxins) which are prominent in the skins. Mark wrote about it at length in the past. My opinion is that potato skins became prevalent when fast food chains realized that they can turn a fast buck by selling them instead of tossing them to the garbage ????

          And as far as 2nd boiling, I simply think that it’s not worth the hassle. You would be better off purchasing potatoes resistant starch (Bob’s brand) which has a far greater amount than you will find in boiled potatoes or rice for that matter.

          1. The story is that 90% of the mineral value of the potato is in the skin. The bit about eating potatoes with the skin on is WAY older than fast food potatoes with the skin.


            I think that the REASON for doing this, isn’t so much to GET resistant starch as much as it is to make it so that one can actually eat potato salad again while keeping it relatively safe and healthy.

    2. I was wondering the same thing. If you mix it first and let the completed salad sit, will the resistant starch not form?

      1. As far as I know, the only requirement for RS to form is that the potatoes be chilled until they are completely cold, so there’s no point in getting carried away. Make the potato salad in the morning and chill until dinnertime. Mixing the salad would coat the exterior of the potato chunks but shouldn’t affect their interior. The result should be the about the same.

      2. Lindsy, what came 1st the chicken or the egg? 😉 What really matters is whether you let the potatoes cool down, not the order of things. However, having a ready made potato salad in the fridge (I cook hard boil eggs at the same time), is far more convenient then coming home and picking up were we left the night before. Not to mention, having a ready made salad that cooled overnight (it enhances the flavors and the resistant starch of course) to take to work.

  2. Sounds good! Only thing missing for me is a little chopped dill pickle or chopped fresh dill. Mmmmmmm.

    1. +1 I make something very similar but I add fermented cucumber and garlic for the probiotic effect.

  3. Unfortunately, I can see myself snorfing up the whole bowl. I have no resistance to these resistant starches.

  4. I like to have some potato salad just waiting for snacks in the fridge each week. To make it interesting I will change the seasonings. Sometimes I will throw a big scoop of horseradish in for snap, or maybe some tarragon, or garlic, bacon…. Whatever seems like fun for the week. I also pour some of the Bubbie’s pickle juice in with the mayo for flavor and salt. My husband likes the flavor of sweet pickles so those go in as well as the ones I like, Bubbie’s dill pickles. Mmmmmmm
    We like to have it as a bedtime snack in a little bowl instead of ice cream.

  5. I primitive grok. Still don’t grok resistance starch. But still learning, yes yes. Back to fix my mace to hunt wild boar. Wild boar good, no need to learn that.

    1. Wildgrok – You no bash in boar head, then get on hands and knees and root around for some tubers. Then you will grok this RS stuff! RS good…make gut happy. Make grok strong. Make grok fart. Make little groks laff.

      1. Tim is wiser than his years.
        Months have passed, primitive grok has learned.
        Now I grok the resistance starch, yes, farts make little groks laugh a lot (not so woman, but she will learn). Bob’s Red Mill, Potato Starch good!

  6. Want to make this a really good RS recipe? Mix a couple spoonfuls of raw potato starch in with the mayo. This is increase RS exponentially over the RS you’ll get from cooling the potatoes overnight.

  7. is there a formula or calculation as to how many carbs are actually changed to resistant starch? If you are trying to be very low carb how many carbs can you discount with the resistant starch method for potatoes?

  8. Though I love potato salad, the sad truth is that the texture and ingredients are somewhat of an overeating trigger to me. I can’t eat just one reasonable serving. I’ll keep picking at it until stuffed. I don’t tend to do that with home made kraut.
    I will however be making some chicken salad with my incoming jar of primal mayo. At least if I over-eat that, it’s not full o’ carbs.

    1. I have the same problem and I get around it by cutting the recipe and making just a single potato. 🙂 The other ingredients don’t have to be perfect, heh.

  9. I do my potatoes (and beets) in the smoker rather than boil them.Toss them with a little mustard based dressing and they’re out of this world.
    I cool them before cutting mainly so I don’t burn my fingers.

    1. Do you quarter them or what? I can smoke on 2 different smokers, one is a small electric box smoker, and I have a charcoal smoker. What are you using and what is your recipe?

  10. This is very similar to how we make our potato salad. I highly recommend adding diced avocado just before serving. The extra creaminess from them is a-mazing!

  11. This looks like a tasty and simple dish. Also the added health benefits are great. I like all of the options for adding spices and giving the recipe a little different flavor each time. Thank you for the recipe and the read!

  12. I’m new to all this RS stuff ,im trying to get my weight and blood sugar under control any suggestions

  13. How is this primal tater salad different from regular tater salad?

  14. I used this recipe, but instead of mayo I substituted avocado with a bit of apple cider vinegar and mustard to make my own homemade mayo. I also chopped up a few fermented pickles and used red onion.
    Wow so delicious and my bowels that are used to the keto lifestyle with no carbs were immediately grateful!! No gas either which as a SIBO sufferer was a concern.