Japanese · Authentic-ish Japanese
Japanese Potato Salad
247 kcal a serving, against 445 for the traditional version. That is 198 kcal off, or 44%, with 13.3g of protein. Serves 6. .
What the traditional version is
You boil waxy potatoes until soft, then roughly mash them with Japanese mayonnaise (Kewpie), a big squeeze.
What changed, and what each change costs
Most of the Kewpie mayonnaise swapped for fat-free Greek yoghurt, with just enough real mayo left for the flavour
Mayonnaise is basically egg yolk and oil, so it's no surprise it fills you out quicker than a pint of double cream.
What it costs you. You lose the slick richness and that almost custardy mouthfeel. The salad tastes lighter, sharper, and doesn't cling to your teeth the same way. But it's a trade worth making if you want a decent portion and still hit the picnic after.
Up the egg by half and double the ham
Egg and ham bring more protein for basically no extra fat, and you actually get to taste them for once. Ignore anyone who says Japanese potato salad should be vegetarian, because the best ones always hide a sneaky bit.
What it costs you. It's chunkier than the original and the ham makes it taste less pure, but if you're eating this for lunch, that's not a bad thing.
Cut 20% of the potatoes and add extra cucumber and carrot
Potato is the base, but it's not doing your waistline or your protein target any favours. More veg means more crunch and bite, less starch.
What it costs you. You'll notice it's not as silky or heavy. More crunch, less lullaby. The pure potato lovers will moan, but they'll finish the bowl all the same.
Reduce the sugar sharply
The original's a little sweet - fine if you're using Kewpie by the bucket. Once the mayo drops, you don't need nearly as much sugar to balance.
What it costs you. You might miss the extra sweetness if you're used to shop-bought salads, but your palate will thank you after the first mouthful.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 445 | 247 |
| Protein | 8g | 13.3g |
| Fat | 32.3g | 9.4g |
| Saturated fat | 5.4g | 2.1g |
| Carbohydrate | 31.2g | 27.6g |
| Protein per 100 kcal | 1.8g | 5.4g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Japanese prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. eggs, gluten, milk, mustard, sulphites.
The method is in the book
You'll never convince a Kewpie loyalist this version is just as good, because it isn't Kewpie, it's yoghurt with a bit of cheating. But for everyone else, you get a salad that's lighter, still properly creamy, and you actually taste the veg for once. The extra ham and egg mean it stands up as lunch, not just a side for the BBQ. The real loss is that deep, eggy richness - if that's your only reason to eat it, bring your own bottle and don't tell me about it. Still, for a picnic or something to mop up the yakitori, I'll take this swap every time.
The quantities and the method for this dish are in Authentic-ish Japanese, along with 48 more. It is not out yet. The swap kit is free in the meantime.