High Protein Smashed Potato Salad with Tahini Dressing
Learn how to make a delicious high protein smashed potato salad packed with crispy roasted potatoes, tender lemon garlic chicken, and a creamy tahini yogurt dressing without mayonnaise.
This high protein smashed potato salad completely changed my opinion about traditional potato salads. Instead of a heavy mayo-based version, this recipe combines crispy smashed potatoes, Mediterranean-inspired ingredients, and juicy grilled chicken for a fresh and satisfying dish delivering around 32 to 35 grams of protein per serving.
I used to avoid potato salad at gatherings because it always felt too soft, overly creamy, and lacking flavor. One evening, I had leftover baby potatoes sitting in the kitchen and wanted something simple but satisfying. I roasted the potatoes until crispy, whisked together a quick tahini dressing, and tossed everything into one bowl with grilled chicken and fresh herbs. My family started eating it straight from the baking tray before dinner was even ready. Since then, this high protein smashed potato salad has become a regular favorite in our home.
Ingredients for High Protein Smashed Potato Salad
After making this recipe many times, I found that these ingredients create the perfect combination of crispy texture, creamy dressing, and bold Mediterranean flavor. Using fresh ingredients makes a noticeable difference here.
For the Salad:
- 1 1/2 lbs baby potatoes, Yukon gold or red potatoes work best, though Yukon gold gives the crispiest texture
- 2 tbsp olive oil, for roasting
- Kosher salt and black pepper, to taste
- 1 cup mixed olives, pitted and roughly chopped
- 2 tbsp capers, these add a bright salty flavor that balances the dish beautifully
- 2 celery stalks, thinly sliced
- 1/4 cup fresh dill, chopped
- 1/4 cup fresh parsley, chopped
- 1 cup canned chickpeas, drained and rinsed, roasting them alongside the potatoes adds incredible texture
For the Lemon Garlic Chicken:
- 1 1/2 lbs boneless skinless chicken breasts
- 2 tbsp olive oil
- 2 garlic cloves, minced
- Juice and zest of 1 lemon
- 1/2 tsp kosher salt
- 1/2 tsp black pepper
- 1/2 tsp dried oregano
For the Pickled Red Onions:
- 1 medium red onion, thinly sliced
- 2 tbsp red wine vinegar or white vinegar
- 2 tbsp warm water
- 1 tsp honey or agave syrup
- 3/4 tsp kosher salt
For the Creamy Tahini Dressing:
- 2 tbsp tahini
- 1/4 cup plain non-fat Greek yogurt, this adds creaminess while boosting protein naturally
- Juice of 1 lemon
- 1 small garlic clove, finely grated
- 1 to 2 tbsp water, as needed for consistency
- 1 tbsp olive oil
- 1/2 tsp kosher salt
- 1/2 tsp ground cumin
Step-by-Step Instructions
I recommend reading through the full recipe before starting. Preparing the onions, chicken, and potatoes together makes the entire process much smoother.
Step 1: Prepare the pickled onions.
In a medium bowl, whisk together vinegar, warm water, honey, and salt until fully combined. Add the sliced red onions and gently press them into the liquid so they soften evenly. Let them sit for about 20 to 30 minutes while you prepare the remaining ingredients.
Step 2: Marinate the chicken.
Combine olive oil, garlic, lemon juice, lemon zest, salt, pepper, and oregano in a bowl. Add the chicken breasts and coat them thoroughly in the marinade. Let the chicken rest for at least 15 minutes while the potatoes cook. For even deeper flavor, marinate overnight in the refrigerator.
Step 3: Boil the potatoes.
Bring a large pot of salted water to a boil and add the baby potatoes. Cook for about 15 to 20 minutes until fork tender but still firm enough to hold their shape. Drain well and allow them to sit briefly so excess steam evaporates before roasting.
Step 4: Smash and roast the potatoes.
Preheat the oven to 425 degrees F. Arrange the potatoes on a parchment-lined baking sheet and gently flatten each one using the bottom of a glass or measuring cup. Drizzle with olive oil and season generously with salt and black pepper. Roast for 25 to 30 minutes until golden brown and crispy around the edges. During the final 10 minutes, scatter the chickpeas onto the tray so they become slightly crisp as well.
Step 5: Cook the chicken.
Heat a grill pan or skillet over medium-high heat. Cook the marinated chicken for about 6 to 7 minutes per side until fully cooked and the internal temperature reaches 165 degrees F. Avoid pressing the chicken while cooking so it develops a proper golden crust. Let the chicken rest for 5 minutes before slicing to keep it juicy.
Step 6: Make the tahini dressing.
Whisk together tahini, Greek yogurt, lemon juice, grated garlic, olive oil, salt, and cumin in a small bowl until smooth and creamy. Add water gradually until the dressing reaches a pourable consistency that still coats the potatoes nicely.
Step 7: Assemble the salad.
Transfer the warm roasted potatoes and crispy chickpeas into a large serving bowl. Add the pickled onions, chopped olives, capers, celery, dill, and parsley. Drizzle the tahini dressing over everything and gently toss until combined. Top with sliced grilled chicken and serve immediately.
What to Serve with High Protein Smashed Potato Salad
This salad works perfectly as a complete meal, but it also pairs well with several fresh and flavorful side dishes.
Grilled Halloumi
The salty flavor and crispy texture of grilled halloumi complement the olives and capers beautifully while adding extra richness.
Mediterranean Couscous Bowl
A light couscous bowl with herbs and vegetables adds variety and stretches the meal easily when serving a larger group.
High Protein Pasta Salad
A creamy pasta salad with extra protein makes a great addition for meal prep lunches or summer gatherings.
Fresh Bean Salad
Tangy bean salads balance the creamy tahini dressing and add another refreshing texture to the table.
Soft-Boiled Eggs
Adding soft-boiled eggs on top is an easy way to increase the protein content even further without much effort.
Cucumber Tomato Salad
Fresh cucumbers and tomatoes bring brightness and freshness that pair perfectly with the roasted potatoes and creamy dressing.
High protein smashed potato salad with grilled chicken, crispy potatoes, olives, and tahini dressing served fresh
Storage and Serving Tips
Store the potato salad, dressing, and chicken separately in airtight containers in the refrigerator for up to 3 days. Keeping the dressing separate helps maintain the crispy texture of the potatoes.
Warm the chicken gently before serving if desired. The potatoes taste best slightly warm or at room temperature rather than cold directly from the refrigerator.
If serving this dish at a picnic or gathering, transport the ingredients separately and combine everything just before serving. This keeps the salad fresh, crisp, and full of texture. Every time I bring this recipe to summer gatherings, the bowl is completely empty before the night ends.
Conclusion
This high protein smashed potato salad is one of those recipes that surprises everyone after the very first bite. The crispy potatoes, juicy lemon garlic chicken, and creamy tahini dressing create a balanced meal packed with flavor and protein. Whether you are meal prepping lunches for the week or making something special for a gathering, this recipe is guaranteed to become a favorite.
