Potato Dill Salad

Article written and reviewed by Cyrus Khambatta, PhD
Published February 18, 2024

Making this simple and filling potato salad is an easy way to use up any leftover baked potatoes—it’s a different take on potato salad with various vegetables.

This delightful salad is a harmonious blend of hearty baked potatoes, crisp vegetables, and fragrant herbs, creating a dish that's as visually appealing as it is delicious. Bursting with colors, textures, and nutrients, this salad promises to tantalize your taste buds while nourishing your body. 

From the earthy sweetness of grated carrots to the refreshing crunch of romaine lettuce, each ingredient plays a vital role in creating a symphony of flavors. Whether enjoyed as a light lunch, a side dish, or a vibrant addition to your picnic spread, this Potato Dill Salad is sure to become a favorite in your repertoire. 

Romaine Revitalization: The Diabetes-Friendly Leafy Green Wonder!

Romaine lettuce, known for its crisp texture and refreshing taste, offers a range of nutritional benefits that make it a valuable addition to any diet, including those for individuals living with diabetes. This leafy green vegetable is rich in essential vitamins and minerals that support overall health. For instance, romaine lettuce provides a significant amount of vitamin A in the form of beta-carotene, which supports eye health and immune function. 

Additionally, it offers a notable dose of vitamin K, crucial for blood clotting and bone health, along with vitamin C, an antioxidant that aids in collagen production and supports the immune system. Moreover, romaine lettuce contains folate, a B-vitamin necessary for DNA synthesis and repair, and potassium, which helps regulate blood pressure and supports proper muscle and nerve function.

In terms of its impact on blood glucose levels, romaine lettuce has an extremely low glycemic index (GI) and glycemic load (GL). This means that it has minimal effects on blood glucose levels when consumed, making it an excellent choice for individuals with diabetes who need to manage their blood glucose levels effectively. 

Also, romaine lettuce is low in carbohydrates, further supporting its suitability for diabetes management. Its high fiber content promotes stable blood glucose levels by slowing down the digestion and absorption of carbohydrates.

Potato Power: The Savory Solution for Diabetes-Friendly Dining!

Cooked baked potatoes with the skin on offer a delectable combination of flavor and nutrition, making them a versatile and satisfying addition to any meal. Here's a closer look at the nutritional benefits of this hearty tuber and its implications for individuals living with diabetes:

Vitamins and Minerals:

  • Vitamin C: Baked potatoes are a good source of vitamin C, an antioxidant that supports immune function and aids in collagen production.

  • Potassium: They provide a significant amount of potassium, an essential mineral that helps regulate blood pressure and supports proper muscle and nerve function.

  • Vitamin B6: Baked potatoes contain vitamin B6, which is important for brain health, metabolism, and immune function.

  • Fiber: While not as high as in some other vegetables, baked potatoes with the skin on provide dietary fiber, which aids in digestion and promotes satiety.

Glucose Index and Glucose Load:

  • Baked potatoes with the skin on have a moderate glycemic index (GI) and glycemic load (GL). This means that while they may cause a moderate increase in blood glucose levels, they are less likely to cause rapid spikes when consumed in appropriate portions.

Benefits for People Living with Diabetes:

  • Moderate Carbohydrate Content: Baked potatoes are a moderate source of carbohydrates, which can be managed as part of a balanced meal plan for individuals with diabetes.

  • Nutrient Density: They are rich in essential vitamins and minerals, providing a wide range of nutrients that support overall health and well-being.

  • Satiety: The fiber content in baked potatoes, particularly when consumed with the skin on, contributes to feelings of fullness and satiety, which can help with appetite control and weight management, important factors in diabetes management.

In summary, cooked baked potatoes with the skin on are a nutritious and satisfying option for individuals living with diabetes. Their moderate carbohydrate content, combined with their array of vitamins, minerals, and fiber, makes them a valuable component of a balanced, diabetes-friendly diet. 

By incorporating baked potatoes into meals, individuals living with diabetes can enjoy their nutritional benefits while promoting stable blood glucose levels and overall well-being.

Cauliflower Craze: Unveiling the Powerhouse Veggie for Diabetes Wellness!

Cauliflower, often celebrated for its versatility and nutritional richness, offers many benefits for individuals striving to manage their health, including those living with diabetes. This cruciferous vegetable boasts diverse vitamins and minerals, contributing to its status as a dietary powerhouse. For instance, cauliflower is a notable source of vitamin C, an antioxidant pivotal for bolstering immune function and facilitating collagen synthesis. 

It also provides vitamin K, essential for blood clotting and bone health, and folate, a B-vitamin crucial for DNA synthesis and repair. While its potassium content may not be as abundant as in some other vegetables, cauliflower still contributes to potassium intake, supporting blood pressure regulation and optimal muscle and nerve function. Furthermore, cauliflower is a good source of choline, a nutrient vital for brain health and metabolism.

In terms of its impact on blood glucose levels, cauliflower boasts an exceptionally low glycemic index (GI) and glycemic load (GL). These properties render it an excellent choice for individuals living with diabetes aiming to manage their blood glucose levels effectively. 

Cauliflower's low carbohydrate content is particularly advantageous for individuals needing to monitor their carbohydrate intake, while its high fiber content aids in promoting feelings of fullness and supporting healthy digestion. Fiber also plays a crucial role in stabilizing blood glucose levels by slowing down the absorption of carbohydrates. 

Moreover, cauliflower's versatility is a boon for individuals seeking to diversify their dietary options. It can be utilized in various recipes, serving as a low-carbohydrate substitute for grains and starches. Popular alternatives include cauliflower rice and cauliflower mash, offering nutritious twists on traditional favorites.

Potato Dill Salad

Beverly Verwey
Servings 2 people
Calories 448 kcal



  • 4 cups romaine lettuce chopped (or your favorite lettuce)
  • 4 cups cooked baked potatoes with the skin on chopped
  • 1 cup cauliflower finely chopped
  • 1 cup celery diced
  • 1 cup red pepper finely chopped
  • 1/4 cup scallions chopped (green and bulb)
  • 1 cup zucchini grated
  • 1 cup carrot grated
  • 1 cup green peas fresh, or thawed if frozen


  • 1 1/2 tbsp fresh dill weed finely chopped
  • 3 tbsp grainy Dijon mustard
  • 1 1/2 tsp maple syrup
  • 1/4 tsp ground black pepper


  • Combine all the salad ingredients together in a big bowl.
  • Combine all the dressing ingredients in a jar with lid and with lid on jar shake until combined.
  • Pour the dressing over the salad and toss.
  • Divide the salad into two bowls.


Calories: 448kcalCarbohydrates: 95.5gProtein: 16.3gFat: 1.7gSodium: 407.4mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.