Potatoes have been given an unfair bad rep, and it's easy to see why: we've been treating them like a vehicle for fat and sugar. When we're not smothering them with butter and sour cream, we're deep-frying them into french fries or tater tots, only to smother them in sugary ketchup or dressing. Your favorite potato dishes may also be the most guilt-inducing ones, creating an unhealthy association with a surprisingly wholesome food.
These poor potatoes are over here like, "Hey guys, we have so much potassium [twice as much as a banana!], iron, protein, fiber [1], vitamins C and B6, and magnesium . . . maybe cool it with the fryer?" And yes, there are several healthy ways to enjoy this nutritious root vegetable without compromising flavor (we have nine). Let's give the taters a little love, shall we? They've earned it.
Low-Carb Loaded Baked Potato Soup
With low-cal cauliflower and nutrient-rich potato [3] as the base — and turkey bacon, chives, garlic, and sour cream as garnish — this delicious soup is as flavorful as it is healthy.
Low-Fat Scalloped Potatoes
Surprisingly, "low-fat scalloped potatoes [4]" isn't a cruel joke or oxymoron. This deliciously cheesy dish comes in at about 200 calories per serving.
Low-Carb Mashed Potatoes
Potatoes and cauliflower team up again with creamy, protein-packed Greek yogurt (and a little butter!) for these deliciously rich, healthy mashed potatoes [5].
Asparagus, Potato, and Cheddar Frittata
Add your breakfast potatoes into a frittata [6] for a healthy morning meal. This one has a metabolism-boosting kick from cayenne pepper and all the delicious cheesy goodness from cheddar (meaning it's got a good amount of calcium, too).
No-Mayo Potato Salad
Skipping the mayo doesn't mean skipping the flavor. This dairy-free potato salad [7] is packed with savory flavor thanks to mustard, vinegar, bacon, and herbs. YUM.
Boxty With Salmon
This classic Irish potato cake [8] makes a perfect base for omega-3-packed salmon [9] (which has been found to help with depression!). Together, with a bit of crème fraiche, you have a seriously tasty, nutritious breakfast.
Mashed Potatoes With White Beans
Fun fact: adding white beans to mashed potatoes [10] in lieu of butter adds fiber and protein, without all the extra fat. It also makes for an excellent vegan side dish.
Mustard Roasted Potatoes
These classic, flavorful roasted potatoes [11] (with a twist) are coated in whole-grain mustard, freshly ground pepper, salt, and a little olive oil — high in flavor and healthy fats from extra virgin olive oil, low in calories.
Baked Cracked-Pepper Potato Chips With Onion Dip
Do you have some serious chip cravings? Counter them with these healthier baked potato chips [12], which let you gain the nutrients from potatoes (and the skins!) without the excess saturated and trans-fat. The Greek yogurt-based onion dip is full of protein, so you'll get full quickly. Bye, cravings!