When it comes to nutritious meals, potatoes are often overlooked as a humble and simple ingredient. But don’t count them out! Potatoes are packed with fiber, vitamins, and minerals, making them a great addition to a healthy diet. And when combined with other wholesome ingredients, they can create some truly delicious and satisfying dishes. From savory roasted potatoes to creamy soups and hearty casseroles, we’ve rounded up 18 of the most flavorful and nutritious potato recipes you’ll want to try.
In this article, we’ll explore everything from classic comfort food to international-inspired twists on traditional potato dishes. Whether you’re looking for a quick weeknight dinner or a special occasion meal, these healthy potato recipes are sure to please even the pickiest eaters.
Garlic Herb Roasted Potatoes
A deliciously flavorful side dish that’s perfect for any occasion, these Garlic Herb Roasted Potatoes are sure to please. With the combination of roasted potatoes, garlic, and herbs, you’ll be left wanting more.
Ingredients:
– 2-3 large potatoes, peeled and cut into 1-inch cubes
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– 1/2 teaspoon dried rosemary
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss potatoes with olive oil, garlic, thyme, rosemary, salt, and pepper until potatoes are evenly coated.
3. Spread potatoes in a single layer on a baking sheet lined with parchment paper.
4. Roast for 20-25 minutes or until potatoes are golden brown and crispy.
5. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Sweet Potato and Black Bean Tacos
Sweet Potato and Black Bean Tacos: A flavorful and nutritious twist on traditional tacos!
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, chili powder, salt, and pepper on a baking sheet.
3. Roast for 30-40 minutes or until tender.
4. In a large skillet, cook onion and garlic over medium heat until softened.
5. Add black beans to the skillet and stir to combine.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble tacos with roasted sweet potatoes, black bean mixture, and desired toppings.
Cooking Time: Approximately 45 minutes
Loaded Baked Sweet Potatoes with Avocado
Transform your ordinary baked sweet potatoes into a flavorful and nutritious treat by loading them up with creamy avocado, crunchy toppings, and a hint of spice. Perfect as a side dish or main course!
Ingredients:
– 2-3 large sweet potatoes
– 1 ripe avocado, mashed
– 1/4 cup black beans, cooked and warmed
– 1/4 cup diced red bell pepper
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: sour cream, salsa, shredded cheese, chopped cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Scrub and poke sweet potatoes with a fork several times.
3. Bake for 45-60 minutes or until tender when pierced with a fork.
4. While sweet potatoes are baking, mix together mashed avocado, black beans, red bell pepper, olive oil, cumin, salt, and pepper in a bowl.
5. Once sweet potatoes are done, split them open and top each one with the avocado mixture.
6. Add any desired toppings (sour cream, salsa, shredded cheese, chopped cilantro).
7. Serve immediately.
Cooking Time: 45-60 minutes
Healthy Potato and Kale Soup
This creamy soup is a perfect blend of comforting flavors and nutritious ingredients. With the addition of kale, it’s packed with vitamins and antioxidants to keep you cozy on a chilly day.
Ingredients:
– 2 large potatoes, peeled and diced
– 1 bunch of curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup milk (or non-dairy alternative)
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the potatoes, kale, and broth; bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until the potatoes are tender.
5. Use an immersion blender (or transfer soup to a blender in batches) to puree until smooth.
6. Stir in milk; season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Spicy Mashed Sweet Potatoes
This recipe adds a kick of heat to the classic mashed sweet potatoes, perfect for those who like a little spice in their lives.
Ingredients:
– 2-3 large sweet potatoes, peeled and chopped into 1-inch cubes
– 1/4 cup brown sugar
– 1/4 cup heavy cream
– 2 tablespoons butter
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper (or more to taste)
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place the sweet potato cubes on a baking sheet and roast for 45-50 minutes, or until tender.
3. In a large mixing bowl, combine roasted sweet potatoes, brown sugar, heavy cream, butter, cumin, smoked paprika, and cayenne pepper.
4. Mash the mixture with a fork or potato masher until smooth and creamy.
5. Season with salt to taste.
Cooking Time: 45-50 minutes
Air Fryer Potato Wedges
Elevate your snack game with this simple recipe that yields crispy and flavorful potato wedges without the mess of deep-frying. Perfect for a quick lunch, dinner, or movie night treat.
Ingredients:
– 4 large potatoes
– 2 tbsp olive oil
– 1 tsp salt
– 1/2 tsp garlic powder
– 1/2 tsp paprika
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. Cut the potatoes into wedges, leaving the skin on.
3. In a bowl, mix together olive oil, salt, garlic powder, and paprika.
4. Add the potato wedges to the bowl and toss to coat evenly with the oil mixture.
5. Load the wedges into the air fryer basket in a single layer, leaving some space between each wedge.
6. Cook for 12-15 minutes or until crispy, shaking halfway through.
Cooking Time: 12-15 minutes
Vegan Potato and Lentil Curry
A hearty, comforting curry that’s perfect for a chilly evening or a quick weeknight dinner.
Ingredients:
– 1 large onion, chopped
– 2 cloves of garlic, minced
– 1 medium potato, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 1 can (14 oz) diced tomatoes
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– 2 tablespoons olive oil
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the potato, lentils, diced tomatoes, cumin, curry powder, and turmeric. Stir well to combine.
4. Season with salt and pepper to taste.
5. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 30-40 minutes or until the potato is tender.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Rosemary Roasted Baby Potatoes
These bite-sized potatoes are infused with the savory flavor of rosemary and a hint of garlic, perfect as a side dish or addition to any meal.
Ingredients:
– 1 pound baby potatoes (about 12-15)
– 2 tablespoons olive oil
– 2 sprigs fresh rosemary, chopped
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the potatoes in half or quarter if large.
3. In a bowl, toss potatoes with olive oil, chopped rosemary, and minced garlic until coated.
4. Season with salt and pepper to taste.
5. Spread potatoes out in a single layer on a baking sheet lined with parchment paper.
6. Roast for 20-25 minutes or until golden brown, flipping halfway through.
Cooking Time: 20-25 minutes
Healthy Potato Salad with Greek Yogurt
This refreshing potato salad recipe gets a protein-packed boost from Greek yogurt, making it a great side dish or light lunch option. With a tangy dressing and a hint of dill, this dish is perfect for warm weather gatherings.
Ingredients:
– 4 large potatoes, peeled and diced
– 1/2 cup Greek yogurt
– 1/4 cup chopped fresh dill
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Boil the potatoes in salted water until tender. Drain and let cool.
2. In a large bowl, whisk together the Greek yogurt, lemon juice, salt, and pepper.
3. Add the cooled potatoes, chopped dill, and olive oil to the bowl. Stir until everything is well combined.
4. Chill the salad in the refrigerator for at least 30 minutes to allow flavors to meld.
5. Serve chilled.
Cooking Time: 45-50 minutes (including boiling time)
Sweet Potato and Quinoa Buddha Bowl
A nutritious and filling bowl filled with roasted sweet potatoes, quinoa, and a medley of colorful vegetables, perfect for a quick and easy meal or snack.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 red bell pepper, seeded and chopped
– 1 small zucchini, sliced
– Salt and pepper to taste
– Optional: avocado, feta cheese, or a dollop of yogurt for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring quinoa and water/broth to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until quinoa is tender.
3. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast in the oven for 20-25 minutes or until tender.
4. In a large skillet, sauté onion, garlic, bell pepper, and zucchini over medium-high heat until vegetables are tender-crisp.
5. Assemble bowls by placing quinoa at the base, topping with roasted sweet potatoes, and adding sautéed vegetables.
Cooking Time: 35-40 minutes
Zesty Lemon Garlic Potatoes
Brighten up your meal with these flavorful potatoes infused with the zing of lemon and garlic!
Ingredients:
– 4-6 medium-sized potatoes, peeled and cut into 1-inch cubes
– 2 cloves of garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or chives for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, combine potato cubes, garlic, lemon juice, and olive oil. Toss until potatoes are evenly coated.
3. Season with salt and pepper to taste.
4. Line a baking sheet with parchment paper and arrange the potato mixture in a single layer.
5. Roast for 20-25 minutes or until potatoes are golden brown and tender.
6. Garnish with chopped parsley or chives, if desired.
Cooking Time: 20-25 minutes
Healthy Potato and Spinach Frittata
A delicious breakfast or brunch option that combines the flavors of potato, spinach, and eggs.
Ingredients:
– 6 large eggs
– 1 medium-sized potato, peeled and diced
– 2 cups fresh spinach leaves, chopped
– 1/4 cup grated cheddar cheese (optional)
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat 2 tablespoons of cooking spray or oil over medium-high heat.
3. Add diced potato and cook for about 5 minutes, or until slightly tender.
4. Add chopped spinach and cook until wilted, about 1 minute.
5. In a separate bowl, whisk together eggs and a pinch of salt.
6. Pour egg mixture over the potato and spinach mixture in the skillet.
7. Cook for about 2-3 minutes, until edges start to set.
8. Transfer skillet to oven and bake for 12-15 minutes, or until frittata is fully cooked and golden brown.
9. Remove from oven and let cool slightly before slicing and serving.
Cooking Time: 18-20 minutes
Curried Sweet Potato Soup
Warm up with this comforting and flavorful soup that combines the natural sweetness of sweet potatoes with the aromatic spices of curry.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 onion, chopped
– 3 cloves of garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1 can (14 oz) coconut milk
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic until softened.
2. Add the diced sweet potatoes, cumin, curry powder, and turmeric. Cook for 5 minutes, stirring occasionally.
3. Pour in the coconut milk and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the sweet potatoes are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-35 minutes
Herbed Potato and Chickpea Stew
This hearty and flavorful stew is a perfect blend of creamy potatoes, tender chickpeas, and aromatic herbs. Perfect for a cozy night in or as a nutritious meal prep option.
Ingredients:
– 2-3 large potatoes, peeled and diced
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 4 cups vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the diced potatoes, chickpeas, thyme, paprika, salt, and pepper. Stir to combine.
5. Pour in the vegetable broth and bring to a simmer.
6. Reduce heat to low and let stew for 20-25 minutes or until potatoes are tender.
7. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 20-25 minutes
Healthy Scalloped Potatoes with Almond Milk
Transform your classic potato dish into a healthier delight by substituting regular milk with almond milk and adding a hint of nutty flavor. This creamy scalloped potatoes recipe is perfect for a comforting side dish or main course.
Ingredients:
– 3-4 large potatoes, thinly sliced
– 1 cup almond milk
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1/4 cup grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large saucepan, combine sliced potatoes, almond milk, olive oil, chopped onion, minced garlic, and thyme. Bring to a simmer over medium heat.
3. Reduce heat to low and let cook for 10-12 minutes or until potatoes are tender.
4. Transfer the mixture to a 9×13-inch baking dish. Top with grated cheddar cheese (if using).
5. Bake for an additional 15-20 minutes or until golden brown and bubbly.
Cooking Time: 25-30 minutes
Sweet Potato and Chickpea Hash
Sweet Potato and Chickpea Hash Recipe
Transform your brunch or breakfast with this flavorful and nutritious Sweet Potato and Chickpea Hash recipe! This dish is perfect for a crowd-pleasing meal that’s also packed with nutrients.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add chickpeas to the skillet and stir to combine with onion mixture. Cook for an additional 2-3 minutes.
5. Once sweet potatoes are done roasting, add them to the skillet with chickpea mixture. Stir gently to combine.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 35-40 minutes
Roasted Garlic Mashed Potatoes
Elevate your mashed potato game with the deep flavor of roasted garlic! This simple recipe combines fluffy potatoes with the rich, velvety taste of roasted garlic.
Ingredients:
– 3-4 large potatoes
– 1 head of garlic, separated into individual cloves
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: grated cheddar cheese for extra flavor
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the garlic: Place the garlic cloves on a piece of aluminum foil, drizzle with olive oil, and fold the foil to create a packet. Roast in the preheated oven for 30-40 minutes, or until soft and fragrant.
3. Boil the potatoes: Wash and chop the potatoes into large chunks. Boil them in salted water until tender, about 15-20 minutes.
4. Mash the potatoes: Drain the potatoes and mash with a fork or potato masher. Add roasted garlic, salt, and pepper to taste.
5. Optional: Top with grated cheddar cheese for an extra burst of flavor.
Cooking Time: 45-50 minutes (includes roasting time)
Healthy Potato and Broccoli Casserole
This satisfying casserole combines the natural sweetness of potatoes with the earthy flavor of broccoli, all wrapped up in a crispy, golden-brown crust. Perfect for a quick weeknight dinner or a comforting weekend meal.
Ingredients:
– 2 large potatoes, peeled and thinly sliced
– 3 cups broccoli florets
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup reduced-fat cheddar cheese, shredded
– 1/2 cup whole wheat breadcrumbs
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine potatoes, broccoli, onion, and garlic.
3. In a separate bowl, mix cheese and breadcrumbs.
4. Grease a 9×13-inch baking dish with olive oil.
5. Layer the potato mixture, followed by the cheese and breadcrumb mixture, in the prepared dish.
6. Bake for 45-50 minutes or until potatoes are tender and top is golden brown.
7. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Summary
Discover the delicious and nutritious world of potatoes with these 18 flavorful healthy potato recipes! From classic roasted potatoes to innovative sweet potato dishes, this collection has something for everyone. Get inspired by recipes like Garlic Herb Roasted Potatoes, Sweet Potato and Black Bean Tacos, and Healthy Potato and Kale Soup. Whether you’re looking for a comforting side dish or a satisfying main course, these recipes are sure to please. Plus, many of them can be adapted to suit various dietary needs, including vegan and gluten-free options.
