7 Potato Recipes That Are Actually Good for You (2024)

1

7 Potato Recipes That Are Actually Good for You (1)

Tatiana Volgutova/Getty Images

Simple Herb-Roasted Potatoes and Veggies

There’s nothing simpler or more divine than roasted vegetables. Here, the starchiness of the potatoes is complemented by carrots,zucchini, and onion to add color, flavor, and additional nutrients to this scrumptious side dish. Simply prepared with seasonings you already have on hand, this vegetable dish comes together quickly even on the busiest weeknight.

4.3 out of 6 reviews

SERVES

6

CALORIES PER SERVING

125

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

35 min

TOTAL TIME

45 min

Ingredients

1 lb new potatoes (aka baby potatoes)

1 medium red onion, cut into wedges

4 medium carrots, skin on, cut into sticks

1 medium zucchini, sliced into rounds

2 tbsp extra-virgin olive oil

¾ tsp kosher salt

½ tsp freshly ground black pepper

Fresh parsley, for garnish (optional)

Directions

1

Preheat oven to 400 degrees F.

2

Thoroughly wash potatoes and prick all over with a fork. Place on a microwave-safe dish and microwave on high for 3 minutes.

3

Transfer potatoes to a parchment-lined baking sheet and add other vegetables. Drizzle with olive oil, season with salt and pepper, and toss to coat.

4

Bake until vegetables are soft and begin to brown, about 30–35 minutes.

Nutrition Facts

Amount per serving

calories

125

total fat

5g

saturated fat

0.7g

protein

2g

carbohydrates

20g

fiber

3.2g

sugar

3g

added sugar

0g

sodium

196mg

TAGS:

Anti-Inflammatory, Gluten-free, Heart-Healthy, Side Dish, Mediterranean, Vegan, Vegetarian

Rate recipe

Share recipe

2

7 Potato Recipes That Are Actually Good for You (2)

Getty Images

Baked Garlic-Parm Fries

French fries are traditionally deep-fried, which adds loads of calories and unhealthy fats to a naturally fat-free food. In this recipe, we swap the fryer for an oven and use a touch of extra-virgin olive oil. Leave the skin on the potato because it contains half the fiber,research shows. Fiber helps with regularity, lowers cholesterol, and maintains a healthy weight and blood sugar levels,according to the Mayo Clinic. Parmesan cheese adds a nice, strong flavor for very few calories.

contains Dairy

4.9 out of 7 reviews

SERVES

6

CALORIES PER SERVING

163

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

30 min

TOTAL TIME

40 min

Ingredients

4 medium russet potatoes

2 tbsp extra-virgin olive oil

1 tsp garlic powder

¾ tsp kosher salt

¼ tsp freshly ground black pepper

3 tbsp grated Parmesan cheese

2 tbsp fresh parsley, for garnish (optional)

Directions

1

Preheat oven to 425 degrees F.

2

Wash the potatoes thoroughly and, leaving the skin intact, slice them into ½"-wide strips.

3

Place the fries in a large mixing bowl and drizzle with olive oil. Toss to coat. Season with garlic powder, salt, pepper, and Parmesan.

4

Spread fries evenly in a single layer on a parchment-lined baking sheet. Bake until golden brown, about 30–35 minutes, tossing halfway through.

5

Serve hot and garnish with fresh parsley, if using.

Nutrition Facts

Amount per serving

Serving sizeAbout 1½ cups

calories

163

total fat

5g

protein

4g

carbohydrates

25g

fiber

2.7g

sugar

1g

added sugar

0g

sodium

191mg

TAGS:

Dairy, Heart-Healthy, Gluten-free, Family-Friendly, Side Dish, Mediterranean, Vegetarian

Rate recipe

Share recipe

3

7 Potato Recipes That Are Actually Good for You (3)

Alamy

Vegan Potato-Leek Soup

You don’t have to be vegan to enjoy this soup and reap its healthy benefits. AsCleveland Clinicpoints out, more plant-based foods like this dish in your diet may help decrease blood pressure and therisk of heart diseaseand certaintypes of cancer. Indeed, astudy published in the September 2021Journal of Urologyfound that in men younger than 65, aplant-based dietdecreased the overall risk ofprostate cancerby 19 percent and the risk of dying from the disease by 47 percent.

contains Soy

5.0 out of 5 reviews

SERVES

8

CALORIES PER SERVING

173

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

30 min

TOTAL TIME

40 min

Ingredients

3 tbsp extra-virgin olive oil

4 leeks, white and light green parts only, roughly chopped

1 rib celery, diced

3 cloves garlic, minced

2 lb Yukon gold potatoes, skin on, chopped into ½-inch pieces

4 cups low-sodium vegetable broth

1 tsp dried thyme

1 tsp dried rosemary

½ tsp ground coriander

2 bay leaves

1 cup unsweetened plain soy milk

2 tsp kosher salt

½ tsp freshly ground black pepper

Directions

1

Place a large stockpot over medium heat and add oil, leeks, celery, and garlic. Cook, stirring frequently, until vegetables are soft and tender, about 10 minutes.

2

Add potatoes, broth, thyme, rosemary, coriander, and bay leaves and bring to a boil. Lower heat, cover, and simmer until potatoes are very soft, about 20 minutes.

3

Remove from heat. Cool slightly, then strain out bay leaves and puree the soup using an immersion or countertop blender.

4

Return mixture to stockpot over medium, addsoy milk, and simmer. Season with salt and pepper and serve.

Nutrition Facts

Amount per serving

Serving size1 cup

calories

173

total fat

6g

saturated fat

0.8g

protein

4g

carbohydrates

29g

fiber

3.3g

sugar

4g

added sugar

0g

sodium

400mg

TAGS:

Soy, Gluten-free, Side Dish, Mediterranean, Vegetarian, Vegan

Rate recipe

Share recipe

4

7 Potato Recipes That Are Actually Good for You (4)

Alamy

Herbed Potato Salad

Potato salad often contains mayo, which is high in calories, sodium, and saturated fat, per the U.S. Department of Agriculture (USDA). But this version swaps in olive oil, which is rich in healthy monounsaturated fats that may lower heart disease risk, research says. The potatoes are cooked, then cooled, turning some of the starch into resistant starch, according to a study. Resistant starch can be difficult to digest and has fewer calories and carbohydrates than regular starch, per a different study.

4.3 out of 7 reviews

SERVES

6

CALORIES PER SERVING

156

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

15 min

TOTAL TIME

25 min

Ingredients

2 lb new potatoes (aka baby potatoes), halved

2 tbsp extra-virgin olive oil

¼ cup white wine vinegar

1 tbsp Dijon mustard

¾ tsp kosher salt

¼ tsp freshly ground black pepper

¼ cup red onion, diced

3 tbsp capers

2 tbsp fresh dill, chopped

2 tbsp fresh basil or parsley, chopped

Directions

1

Place potatoes in a large stockpot full of cold water. Bring to a boil over medium-high heat. Cover and cook until potatoes are easily pierced with a fork, about 12–15 minutes. Drain and cool.

2

In a small bowl, whisk together oil, vinegar, mustard, salt, and pepper. Pour over potatoes and toss gently to coat.

3

Top with onion, capers, dill, and basil, and serve.

Nutrition Facts

Amount per serving

Serving sizeAbout 1⅓ cups

calories

156

total fat

5g

saturated fat

0.6g

protein

3g

carbohydrates

29g

fiber

3g

sugar

0g

added sugar

0g

sodium

350mg

TAGS:

Gluten-free, Side Dish, Vegan, Vegetarian

Rate recipe

Share recipe

5

7 Potato Recipes That Are Actually Good for You (5)

Magdalena Bujak/Alamy

Veggie-Packed Baked Potato

Baked potatoes are a surprisingly simple way to get dinner on the table in a flash. And there’s no faster way to “bake” a potato than in themicrowave. While baked potatoes are usually piled high with unhealthy ingredients such as cheese, bacon, sour cream, and butter, they can be a perfect base for healthy ingredients, too. Here, they’re piled with a spinach salad, which adds fiber and iron, according to theUSDA.

contains Dairy, Tree Nuts

4.7 out of 14 reviews

SERVES

4

CALORIES PER SERVING

351

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

12 min

TOTAL TIME

22 min

Ingredients

4 medium russet potatoes

3 tbsp olive oil, divided

1 pinch kosher salt

1 pinch freshly ground black pepper

2 cups baby spinach

½ yellow bell pepper, thinly sliced

¼ cup crumbled feta cheese

2 tbsp sun-dried tomatoes, sliced

¼ cup walnut halves

3 tbsp balsamic vinegar

1 scallion, thinly sliced, for garnish

Directions

1

Thoroughly scrub potatoes and prick the skin of each all over. Place potatoes on a microwave-safe plate and microwave on high for 6 minutes. Flip potatoes over, then microwave for 6 more minutes. If a knife can be easily inserted into the middle of each potato, they are ready. If not, continue to microwave, 2 minutes at a time, until center of potato is cooked through.

2

Cut each potato in half, leaving the sides connected. Drizzle with a tbsp of olive oil and season with salt and pepper. Evenly divide spinach, pepper slices, feta cheese, sun-dried tomatoes, and walnut halves among potatoes.

3

Drizzle each potato with remaining olive oil and balsamic vinegar. Sprinkle with scallions before serving.

Nutrition Facts

Amount per serving

Serving size1 potato

calories

351

total fat

17g

saturated fat

3.3g

protein

8g

carbohydrates

44g

fiber

5.5g

sugar

5g

added sugar

0g

sodium

172mg

TAGS:

Dairy, Tree Nuts, High-Fiber, Gluten-free, Lunch, Mediterranean, Vegetarian

Rate recipe

Share recipe

6

7 Potato Recipes That Are Actually Good for You (6)

Veronika Idiyat/Shutterstock

Broccoli Pesto Mashed Potatoes

Yukon gold potatoes have a naturally creamy texture when mashed — no need for unhealthy fats like butter or cream. Cutting the potatoes all the same size and starting them in cold water allows them to cook more evenly, which is the key to a lump-free mash. This recipe uses broccoli to pump up the nutritional content, with folate, vitamin C, and vitamin K for very few calories, according to Harvard Health Publishing. Pesto adds flavor, but look for one that uses a healthy unsaturated fat, such as olive oil.

contains Dairy, Tree Nuts

5.0 out of 3 reviews

SERVES

6

CALORIES PER SERVING

203

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

10 min

COOK TIME

15 min

TOTAL TIME

25 min

Ingredients

2 lb Yukon gold potatoes, cut into ½" pieces

1 medium bunch broccoli, cut into very small pieces

2 cloves garlic, minced

¼ cup grated Parmesan cheese

¼ cup prepared basil pesto

1 tsp kosher salt

¼ tsp freshly ground black pepper, plus more to taste

Directions

1

Place potatoes in a large stockpot over medium-high heat and fill with enough water to cover by 2 inches. Cover the pot and bring to a rolling boil.

2

Once water is boiling, cook until potatoes are tenderbut not quite cooked through, about 10–12 minutes. Stir in broccoli, cover, and cook until broccoli is bright green and soft, about 4–5 minutes more. Drain, reserving ½ cup of the cooking water.

3

Return drained vegetables to stockpot and add reserved water and remaining ingredients. Mash with a potato masher to thoroughly combine the ingredients (but be careful not to overmix).

Nutrition Facts

Amount per serving

Serving sizeAbout ¾ cup

calories

203

total fat

6g

saturated fat

1.3g

protein

7g

carbohydrates

35g

fiber

5.6g

sugar

3g

added sugar

0g

sodium

416mg

TAGS:

Dairy, Tree Nuts, Gluten-free, High-Fiber, Side Dish, Vegetarian

Rate recipe

Share recipe

7

7 Potato Recipes That Are Actually Good for You (7)

Shutterstock

Healthy Potato Skin Bites

Potato skins are another traditionally unhealthy way to serve potatoes. Not so with this recipe, which uses cheese as a condiment and not a main ingredient. Mushrooms are an excellent source of umami, the savory fifth type of taste (along with sweet, sour, salty, and bitter). AsHarvard Health Publishingpoints out, adding them to a dish brings a savory and meaty flavor without any of the health detriments of meat.

contains Dairy

4.2 out of 5 reviews

SERVES

4

CALORIES PER SERVING

166

AUTHOR

Kelly Kennedy, RDN

REVIEWED BY

Lynn Grieger, RDN, CDCES

PREP TIME

5 min

COOK TIME

15 min

TOTAL TIME

20 min

Ingredients

1 lb new potatoes

¾ cup chopped baby portobello mushrooms

2 cloves of garlic, sliced

2 tbsp extra-virgin olive oil

½ tsp kosher salt

Black pepper, to taste

1 pinch crushed red pepper

2 tbsp freshly shredded Parmesan cheese, plus more for garnish

Fresh parsley, for garnish (optional)

Directions

1

Preheat oven to 450 degrees F.

2

Thoroughly scrub the potatoes and prick with a fork. Place on a microwave-safe plate and microwave until a knife can be easily inserted into the center of each, about 5 minutes. Once cooked through, cool until potatoes can be easily handled.

3

Slice each potato in half and lay it on a parchment-lined baking sheet. Top with mushrooms and garlic and drizzle with olive oil. Season with salt, pepper, crushed red pepper, and cheese.

4

Bake until cheese melts, about 7–10 minutes. Garnish with a sprinkle of Parmesan and parsley, if using, and serve.

Nutrition Facts

Amount per serving

calories

166

total fat

8g

saturated fat

1.6g

protein

4g

carbohydrates

22g

fiber

2.6g

sugar

1g

added sugar

0g

sodium

231mg

TAGS:

Dairy, Appetizer, Family-Friendly, Gluten-free, Vegetarian

Rate recipe

Share recipe

7 Potato Recipes That Are Actually Good for You (2024)

References

Top Articles
Latest Posts
Article information

Author: Aron Pacocha

Last Updated:

Views: 6112

Rating: 4.8 / 5 (48 voted)

Reviews: 95% of readers found this page helpful

Author information

Name: Aron Pacocha

Birthday: 1999-08-12

Address: 3808 Moen Corner, Gorczanyport, FL 67364-2074

Phone: +393457723392

Job: Retail Consultant

Hobby: Jewelry making, Cooking, Gaming, Reading, Juggling, Cabaret, Origami

Introduction: My name is Aron Pacocha, I am a happy, tasty, innocent, proud, talented, courageous, magnificent person who loves writing and wants to share my knowledge and understanding with you.