High Protein Smashed Potato Salad with Tahini Dressing

This high protein smashed potato salad is the crispy, creamy, no-mayo potato salad that completely changed how I think about side dishes. Instead of the usual soft, mayo-drenched version, this one is loaded with golden smashed potatoes, bold Mediterranean flavors, and juicy grilled lemon garlic chicken that pushes every serving to 32 to 35g of protein.

I’ll be real with you. Potato salad used to be the dish I dreaded at cookouts. Soggy, bland, swimming in mayo. Then one night I had leftover baby potatoes, a craving for something crispy, and zero interest in making anything complicated. I smashed them, roasted them, made a quick tahini dressing, and threw everything together in one bowl. My teenagers ate it straight off the sheet pan before I even finished slicing the chicken. This high protein smashed potato salad has been on our weekly rotation ever since.

Ingredients for High Protein Smashed Potato Salad

For the Salad:

• 1 1/2 lbs baby potatoes, Yukon gold or red, I always use Yukon gold for the crispiest edges and creamiest centers
• 2 tbsp olive oil, for roasting, my preference is always a good quality extra virgin here, it genuinely affects the flavor
• Kosher salt and black pepper, to taste
• 1 cup pitted mixed olives, roughly chopped
• 2 tbsp capers, in my experience, do not skip these; they add a briny punch that ties the whole salad together
• 2 celery stalks, very finely sliced
• 1/4 cup fresh dill, chopped
• 1/4 cup fresh parsley, chopped
• 1 cup canned chickpeas, drained and rinsed, I usually crisp these on the sheet pan in the last 10 minutes of roasting and it is genuinely a game changer

For the Grilled Lemon Garlic Chicken:

• 1 1/2 lbs boneless skinless chicken breast
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 lemon, juiced and zested
• 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 1/2 tsp dried oregano

For the Quick Pickled Red Onions:

• 1 medium red onion, thinly sliced
• 2 tbsp red wine vinegar (or white distilled vinegar)
• 2 tbsp filtered water
• 1 tsp honey or agave
• 3/4 tsp kosher salt

For the High Protein Tahini Dressing:

• 2 tbsp tahini
• 1/4 cup plain non-fat Greek yogurt, pro tip: this replaces water and adds creaminess plus a protein boost without changing the flavor at all
• 1 lemon, juiced
• 1 small garlic clove, finely grated
• 1 to 2 tbsp filtered water, to thin as needed
• 1 tbsp olive oil
• 1/2 tsp kosher salt
• 1/2 tsp cumin

If you love bold tahini flavor in your protein meals, my Tahini Chicken Skewers use a very similar dressing base and are worth bookmarking for your next cookout.

Step-by-Step Instructions

Step 1: Start the pickled onions first. Whisk the red wine vinegar, warm water, honey, and salt together in a bowl until the salt dissolves. Add the thinly sliced red onion, press it down so it is mostly submerged, and let it sit for 20 to 30 minutes. Use this time to prep your herbs, celery, and olives.

Step 2: Make the chicken marinade. In a bowl, combine olive oil, minced garlic, lemon juice, lemon zest, salt, pepper, and oregano. Add the chicken breasts and coat well. Let it marinate for at least 15 minutes at room temperature while your potatoes boil. For deeper flavor, marinate overnight in the fridge covered tightly.

Step 3: Boil the potatoes. Bring a large pot of well-salted water to a boil. Add the baby potatoes and cook for 15 to 20 minutes until just fork-tender. You want them cooked through but not falling apart. Drain and let them sit on the sheet pan for 2 to 3 minutes to steam dry before smashing, this helps them crisp up better in the oven.

Step 4: Smash and season. Preheat your oven to 425 degrees F. Use the bottom of a cup or glass to gently press each potato flat directly on the parchment-lined sheet pan. Cut larger potatoes in half before smashing. Drizzle generously with olive oil, season with kosher salt and black pepper, and shake the pan to coat. Roast for 25 to 30 minutes until the edges are deep golden and crispy. In the last 10 minutes of roasting, scatter the drained chickpeas across the pan so they firm up slightly alongside the potatoes.

Step 5: Cook the chicken. While the potatoes roast, heat a grill pan or heavy skillet over medium-high heat. Cook the marinated chicken for 6 to 7 minutes per side until the internal temperature reaches 165 degrees F. Do not press down on the chicken while it cooks, let it develop a proper sear. Rest for 5 full minutes before slicing. This keeps the chicken juicy instead of dry. If you enjoy this style of simply marinated grilled chicken, my Baked Greek Yogurt Chicken is another easy high protein option for the same flavor profile.

Step 6: Make the dressing. Whisk together the tahini, Greek yogurt, lemon juice, grated garlic, olive oil, salt, and cumin until smooth and creamy. Add water one tablespoon at a time until it reaches a consistency you can easily drizzle. It should be thick enough to coat the potatoes but pourable.

Step 7: Build the salad. Transfer the warm roasted potatoes and crisped chickpeas to a large bowl. Add the drained pickled onions, chopped olives, capers, sliced celery, dill, and parsley. Pour the tahini dressing over and gently toss to combine. Top with the sliced grilled chicken and serve immediately.

What to Serve with High Protein Smashed Potato Salad

This salad is honestly filling enough to be a complete meal on its own, but here are some great options when you want to stretch it for a crowd or add variety to the table.

Grilled Halloumi Salad: The salty, crispy halloumi echoes the briny olive and caper notes in this recipe beautifully. Check out this Grilled Halloumi Salad for a Mediterranean side that pairs perfectly.

Greek Chicken Couscous Bowl: If you are feeding a bigger group, this Greek Chicken Couscous Bowl brings the same Mediterranean herb flavors and adds a hearty grain component alongside the smashed potatoes.

High Protein Ranch Pasta Salad: For a crowd-pleasing spread, this High Protein Ranch Pasta Salad offers a completely different flavor direction that still fits the high protein theme perfectly.

Grinder Dense Bean Salad: The punchy, acidic flavors in this Grinder Dense Bean Salad cut through the richness of the tahini dressing and make it a great contrast dish on the same table.

Soft-Boiled Eggs: One or two halved soft-boiled eggs added directly on top of each bowl is my favorite way to push the protein even higher with almost zero extra effort.

Light Cucumber and Tomato Salad: Simple, cool, and crisp. The fresh acidity balances the richness of the tahini dressing and the saltiness of the olives without competing for attention.

Storage and Serving Tips

Store the potato salad and the sliced chicken in separate airtight containers in the refrigerator for up to 3 days. Keep the tahini dressing in its own small container and add it right before serving to prevent the potatoes from getting soggy overnight.

Reheat the chicken gently in a skillet over medium-low heat or in the microwave in 30-second intervals before adding it back to the salad. The potatoes are best served at room temperature or slightly warm rather than cold straight from the fridge.

Pro tip: if you are bringing this to a gathering or potluck, transport everything separately and assemble on-site. It takes two minutes and the texture stays perfect. I have brought this salad to three different summer cookouts now and it has never come home with leftovers.

Conclusion

Print

High Protein Smashed Potato Salad

Crispy smashed potato salad with golden roasted potatoes, olives, capers, fresh herbs, a creamy Greek yogurt tahini lemon dressing, and juicy grilled lemon garlic chicken for a bold, fresh, high protein complete meal.

Course Dinner, Lunch, Main Course

Cuisine American, Mediterranean

Keyword grilled chicken salad, high protein potato salad, High Protein Smashed Potato Salad, meal prep salad, no mayo potato salad, smashed potato salad, tahini dressing

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 4 portions

Calories 520kcal

Equipment

• Large pot
• Sheet pan lined with parchment paper
• Grill pan or skillet
• Mixing bowls
• Whisk
• Base of a cup or glass for smashing
• Meat thermometer

Ingredients

• 1.5 lbs baby potatoes Yukon gold or red, rinsed
• 2 tbsp olive oil for roasting potatoes
• kosher salt and black pepper to taste
• 1 cup pitted mixed olives roughly chopped
• 2 tbsp capers
• 2 celery stalks very finely sliced
• 0.25 cup fresh dill chopped
• 0.25 cup fresh parsley chopped
• 1 cup canned chickpeas drained and rinsed
• 1.5 lbs boneless skinless chicken breast
• 2 tbsp olive oil for chicken marinade
• 2 garlic cloves minced
• 1 lemon juiced and zested, for marinade
• 0.5 tsp kosher salt for chicken
• 0.5 tsp black pepper for chicken
• 0.5 tsp dried oregano
• 1 medium red onion thinly sliced
• 2 tbsp red wine vinegar or white distilled vinegar
• 2 tbsp filtered water for pickling liquid
• 1 tsp honey or agave
• 0.75 tsp kosher salt for pickling liquid
• 2 tbsp tahini
• 0.25 cup plain non-fat Greek yogurt
• 1 lemon juiced, for dressing
• 1 small garlic clove finely grated
• 2 tbsp filtered water to thin dressing as needed, add gradually
• 1 tbsp olive oil for dressing
• 0.5 tsp kosher salt for dressing
• 0.5 tsp cumin

Instructions

• Whisk red wine vinegar, warm water, honey, and salt together in a bowl until dissolved. Add thinly sliced red onion, press down so it is mostly submerged, and let sit for 20 to 30 minutes while you prep remaining ingredients.
• Combine olive oil, minced garlic, lemon juice, lemon zest, salt, pepper, and oregano in a bowl. Add chicken breasts and coat well. Let marinate for at least 15 minutes at room temperature or up to 24 hours covered in the refrigerator.
• Bring a large pot of well-salted water to a boil. Add baby potatoes and cook for 15 to 20 minutes until just fork-tender. Drain and let sit on the sheet pan for 2 to 3 minutes to steam dry before smashing.
• Preheat oven to 425 degrees F. Use the bottom of a cup or glass to gently press each potato flat on the parchment-lined sheet pan. Cut larger potatoes in half before smashing. Drizzle with olive oil, season with salt and pepper, and shake the pan to coat.
• Roast at 425 degrees F for 25 to 30 minutes until edges are deep golden and crispy. In the last 10 minutes of roasting, scatter the drained chickpeas across the sheet pan to crisp up slightly.
• While the potatoes roast, heat a grill pan or heavy skillet over medium-high heat. Cook the marinated chicken for 6 to 7 minutes per side until internal temperature reaches 165 degrees F. Do not press down on the chicken while it cooks. Rest for 5 full minutes before slicing.
• Whisk together tahini, Greek yogurt, lemon juice, grated garlic, olive oil, salt, and cumin until smooth. Add water one tablespoon at a time until the dressing reaches a drizzleable but slightly thick consistency.
• Transfer warm roasted potatoes and chickpeas to a large bowl. Add drained pickled onions, chopped olives, capers, celery, dill, and parsley. Pour tahini dressing over and toss gently to combine. Top with sliced grilled chicken and serve immediately.

Notes

Store salad and chicken separately in airtight containers for up to 3 days. Keep dressing separate if prepping ahead. Do not freeze. For extra protein, top each serving with a soft-boiled egg. Chickpeas can be swapped with white beans.