7 Healthy Potato Recipes Packed with Nutrients and Flavor

The Health Benefits of Potatoes

Potatoes often get a bad reputation as an unhealthy food full of carbs and fat. However, when prepared properly, potatoes can actually be quite nutritious. Let's take a look at some of the health benefits of potatoes and 7 delicious recipes that allow you to enjoy them in a healthy way.

Potatoes Are Packed with Vitamins and Minerals

Despite their starchy carb content, potatoes are full of vital nutrients. A medium baked white potato with the skin on contains (1):

• 28% of your daily vitamin C needs
• 27% of daily vitamin B6
• 12% of niacin
• 18% of pantothenic acid
• 30% of your daily dose of manganese
• 12% of phosphorus
• 10% of magnesium and riboflavin
• Small amounts of iron, zinc, thiamin, calcium, folate and more

The colorful skins of potatoes contain most of these vital nutrients and fiber, so keep them on whenever possible.

Potatoes Contain Antioxidants

The skin and flesh of potatoes contain antioxidants including flavonoids, carotenoids and phenolic acids (2). The types and amounts vary depending on the potato variety and color.

Some of these beneficial antioxidants function as anti-inflammatory agents in the body, lowering the risk of disease. Others protect cells from damage that can lead to heart disease and certain cancers (3).

Potatoes Can Aid Digestive Health

A medium baked potato provides 3 grams of dietary fiber, fulfilling 10-12% of your daily needs. Fiber helps promote digestive health by adding bulk that moves waste smoothly through the intestines.

Additionally, potatoes contain resistant starch found in cooked and cooled potatoes. This indigestible carb acts as soluble fiber, feeding beneficial gut bacteria in your intestines (4).

A healthy and diverse community of microbes supports overall health and immunity while protecting against inflammatory bowel diseases, obesity and more (5).

7 Healthy and Delicious Potato Recipes

When paired with nutritious ingredients and prepared with minimal added fat, potatoes can be good for you. Here are 7 recipes that allow you to get all the nutritional benefits of potatoes in tasty, wholesome dishes:

1. Loaded Baked Potato Veggie Skins

Baked potato skins get loaded up with healthy veggies like broccoli, spinach, tomatoes, onions and beans. Sprinkle with just a bit of cheese for a plant-based, high-protein meatless meal.

2. Greek Potato Salad

Rather than drowning potato salad in mayo, this Greek-style version uses a dressing of olive oil, lemon juice, garlic, parsley and oregano to bring tons of flavor without excess calories or fat.

3. Crispy Baked Fries

These oven-baked fries manage to achieve that irresistible crispy crunch without having to deep fry in oil. Use sweet potatoes for an extra nutrition boost.

4. Skillet Potatoes and Greens

This easy potato hash brings nutrient-dense spinach, kale or other hearty greens together with fresh herbs, onions and savory spices.

5. Potato Crust Quiche

For a gluten-free, low-carb crust option, use thin slices of potato in place of traditional pie crust to make any flavor of quiche or savory tart.

6. Twice Baked Potatoes

Scoop out baked russet or sweet potatoes, mix the insides with Greek yogurt, milk, cheese and spices, then stuff this flavorful mash back into the skins and bake again until hot and crispy.

7. Roasted Garlic and Rosemary Potatoes

Quartered red potatoes roast up with savory garlic and fragrant rosemary for a simple, delicious side dish.

Tips for Preparing Healthy Potatoes

Follow these tips for getting the nutritional benefits of potatoes without unwanted fat, salt or sugar:

• Leave the skins on and scrub well before cooking
• Try new varieties like purple, red or yellow potatoes
• Cut down on carbs by making mashed or baked potatoes 50/50 with cauliflower
• Season with herbs, spices, garlic, olive oil and lemon instead of butter, cheese or sour cream
• Bake, boil or steam instead of frying
• Enjoy in salads, veggie bowls and other meals along with lean protein and vegetables

The Bottom Line

Don't shy away from potatoes due to unhealthy misconceptions. With nutritious preparations focused on quality ingredients over excess fat, salt and calories, potatoes can absolutely be part of a healthy diet and lifestyle.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.