Are you a fan of potatoes but trying to eat healthier? Look no further! Potatoes are a great source of fiber, potassium, and several important vitamins. And with these 20 delicious and healthy potato recipes, you can enjoy your favorite spuds without sacrificing flavor or nutrition. From savory roasted potatoes to creamy mashed potatoes, we’ve got a recipe for every potato lover.
In this article, we’ll explore the world of low-calorie potato dishes that are perfect for a quick weeknight dinner, a special occasion, or even a healthy breakfast option. Whether you’re looking for a comforting bowl of soup or a crispy side dish, we have something for everyone. So grab your apron and let’s get cooking!
Garlic Herb Roasted Baby Potatoes
Elevate your side dish game with these tender and flavorful roasted baby potatoes infused with garlic and herbs.
Ingredients:
– 1 pound baby potatoes, halved
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss baby potatoes with olive oil, garlic, rosemary, thyme, salt, and pepper until they are evenly coated.
3. Line a baking sheet with parchment paper and arrange the potato halves in a single layer.
4. Roast for 20-25 minutes or until the potatoes are tender and caramelized, flipping halfway through.
Cooking Time: 20-25 minutes
Low Calorie Mashed Cauliflower and Potatoes
Transform traditional mashed potatoes into a healthier, flavorful dish by incorporating cauliflower! This recipe combines the natural sweetness of potatoes with the earthy taste of cauliflower, all while keeping calories in check.
Ingredients:
– 2 large potatoes, peeled and chopped
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1/4 cup low-fat milk or Greek yogurt
– Salt and pepper to taste
– Optional: garlic powder, chives, or grated cheese for added flavor
Instructions:
1. Preheat oven to 425°F (220°C).
2. Place the chopped potatoes on a baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil and sprinkle with salt and pepper. Toss to coat.
3. Roast the potatoes in the oven for 20-25 minutes, or until tender when pierced with a fork.
4. In a large pot, steam the cauliflower florets over boiling water for 10-12 minutes, or until tender.
5. Drain the cooked potato and cauliflower. Mash together with low-fat milk or Greek yogurt until smooth. Season with salt, pepper, and any desired additional flavorings.
Cooking Time: 35-40 minutes
Spicy Air-Fried Potato Wedges
Get ready to elevate your snack game with these crispy and flavorful Spicy Air-Fried Potato Wedges! By using the air fryer, you’ll achieve a perfect balance of crunch and tenderness without deep-frying.
Ingredients:
– 2-3 large potatoes
– 1/2 cup cornstarch
– 1 tablespoon olive oil
– 1 teaspoon paprika
– 1/2 teaspoon garlic powder
– 1/4 teaspoon cayenne pepper (adjust to desired level of spiciness)
– Salt, to taste
– Optional: Additional seasonings such as chili powder, cumin, or dried oregano
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. Cut potatoes into wedges and place them in a bowl.
3. In a separate bowl, mix together cornstarch, paprika, garlic powder, and cayenne pepper.
4. Add olive oil and salt to the potato wedges, tossing to coat evenly.
5. Sprinkle the spice mixture over the potatoes, tossing again to ensure they’re well-coated.
6. Load the air fryer basket with the potato wedges in a single layer (work in batches if necessary).
7. Cook for 12-15 minutes or until crispy and golden brown.
Cooking Time: 12-15 minutes
Zesty Lemon Dill Potato Salad
A refreshing twist on classic potato salad, this recipe combines the brightness of lemon zest with the subtlety of fresh dill for a delicious and unique side dish.
Ingredients:
– 4 large potatoes, peeled and diced
– 1/2 cup mayonnaise
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1/4 cup chopped fresh dill
– Salt and pepper to taste
Instructions:
1. Place the diced potatoes in a large pot and add enough cold water to cover them. Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 10-12 minutes, or until the potatoes are tender when pierced with a fork.
2. Drain the potatoes and let them cool to room temperature.
3. In a large bowl, whisk together the mayonnaise, lemon juice, and olive oil.
4. Add the cooled potatoes, chopped dill, salt, and pepper to the bowl. Toss until the potatoes are well coated with the dressing.
5. Refrigerate for at least 30 minutes to allow the flavors to meld.
Cooking Time: 12-15 minutes (including potato cooking time)
Skinny Loaded Baked Potato Soup
Warm up with a creamy and comforting bowl of Skinny Loaded Baked Potato Soup! This recipe is a healthier twist on the classic loaded baked potato, featuring roasted vegetables, Greek yogurt, and reduced-fat cheese.
Ingredients:
– 2 large baking potatoes
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup frozen corn kernels
– 1/2 cup low-fat milk
– 1/4 cup plain Greek yogurt
– 1 teaspoon paprika
– Salt and pepper to taste
– Shredded reduced-fat cheddar cheese (optional)
– Chopped green onions or chives (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Pierce potatoes several times with a fork.
2. Roast potatoes for 45-50 minutes, or until tender.
3. In a large pot, heat olive oil over medium-high. Add onion and garlic; cook 5 minutes.
4. Add corn kernels, milk, Greek yogurt, paprika, salt, and pepper. Bring to a simmer.
5. Once potatoes are cooked, let them cool slightly then scoop out the flesh and add it to the soup pot.
6. Blend soup until smooth. Taste and adjust seasoning as needed.
7. Serve hot, topped with reduced-fat cheese and chopped green onions if desired.
Cooking Time: 1 hour 15 minutes
Herbed Potato and Green Bean Stir-Fry
A flavorful and healthy stir-fry that combines the natural sweetness of potatoes with the crunch of green beans, all wrapped up in a fragrant herby flavor.
Ingredients:
– 2 medium-sized potatoes, peeled and diced
– 1 cup fresh green beans, trimmed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the diced potatoes and cook for 5 minutes, stirring occasionally, until they start to soften.
3. Add the green beans, garlic, parsley, and thyme. Stir-fry for an additional 3-4 minutes, until the vegetables are tender-crisp.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with additional fresh herbs if desired.
Cooking Time: 10-12 minutes
Light and Creamy Scalloped Potatoes
Elevate your side dish game with this classic recipe that yields tender, flavorful potatoes without the heaviness of traditional scalloped potato dishes. This version uses a combination of butter, cream, and Parmesan cheese to create a rich and creamy sauce.
Ingredients:
– 3-4 large potatoes, thinly sliced
– 2 tablespoons unsalted butter
– 1/2 cup heavy cream
– 1/2 cup grated Parmesan cheese
– Salt and pepper, to taste
– Fresh thyme leaves, for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine sliced potatoes and salt. Toss to coat.
3. Butter a 9×13-inch baking dish.
4. Create layers of potatoes, cream, and Parmesan cheese, starting and ending with a layer of potatoes.
5. Cover the dish with aluminum foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 20-25 minutes, or until potatoes are tender and top is golden brown.
7. Garnish with thyme leaves, if desired.
Cooking Time: 50-55 minutes
Sweet Potato and Kale Hash
This recipe combines the natural sweetness of sweet potatoes with the earthy flavor of kale, creating a tasty and nutritious side dish perfect for any meal.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch of curly kale, stems removed and chopped
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss sweet potatoes with 1/2 tablespoon olive oil, salt, and pepper.
3. Spread sweet potatoes on a baking sheet and roast for 20-25 minutes, or until tender.
4. In a separate pan, heat remaining 1/2 tablespoon olive oil over medium-high heat. Add chopped kale and cook until wilted, about 5 minutes.
5. Combine cooked sweet potatoes and kale in a bowl. Season with salt, pepper, and red pepper flakes (if using). Serve hot.
Cooking Time: 30-35 minutes
Low Calorie Potato and Leek Soup
This low-calorie soup recipe is a perfect way to enjoy the flavors of potato and leek without the guilt of excess calories. With just 170 calories per serving, you can indulge in this comforting treat without worrying about your diet.
Ingredients:
– 2 large potatoes, peeled and diced
– 1 medium leek, cleaned and sliced
– 4 cups low-sodium chicken broth
– 1/2 cup reduced-fat milk
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the sliced leek and cook until softened, about 5 minutes.
3. Add the diced potatoes, chicken broth, and salt. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until potatoes are tender.
4. Use an immersion blender to puree the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches.
5. Stir in reduced-fat milk and adjust seasoning as needed.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Servings: 4-6
Grilled Potato Skewers with Chimichurri
Elevate your grilled potato game with this flavorful recipe that combines smoky potatoes with a tangy and herby Argentinean-inspired condiment, chimichurri.
Ingredients:
– 1 large or 2 small potatoes, peeled and cut into 1-inch cubes
– 1/4 cup olive oil
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh oregano, chopped
– 2 cloves garlic, minced
– 2 tablespoons red wine vinegar
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Thread potato cubes onto skewers, leaving a small space between each piece.
3. Brush potatoes with olive oil and season with salt and pepper.
4. Grill potatoes for 10-12 minutes, turning occasionally, until tender and slightly charred.
5. Meanwhile, combine parsley, oregano, garlic, and red wine vinegar in a bowl.
6. Serve grilled potato skewers with chimichurri spooned over the top.
Cooking Time: 15-20 minutes
Healthy Potato and Egg Breakfast Bowl
Start your day with a nutritious breakfast bowl packed with protein, fiber, and complex carbohydrates from potatoes and eggs. This simple recipe is perfect for a quick morning pick-me-up.
Ingredients:
– 2 large eggs
– 1 medium-sized potato, peeled and diced into 1-inch cubes
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or chives for garnish
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and arrange the potato cubes in a single layer.
3. Drizzle with olive oil, sprinkle with salt and pepper, and toss to coat evenly.
4. Roast the potatoes in the preheated oven for about 20-25 minutes or until tender and lightly browned.
5. While the potatoes are cooking, scramble the eggs in a bowl.
6. Once the potatoes are done, assemble the breakfast bowls by placing the roasted potatoes at the bottom, topping with scrambled eggs, and garnishing with fresh herbs if desired.
Cooking Time: 25-30 minutes
Roasted Garlic Parmesan Potato Bites
Roasted Garlic Parmesan Potato Bites: A flavorful twist on classic potato bites!
Ingredients:
– 2-3 large potatoes, peeled and cut into 1-inch cubes
– 2 cloves of roasted garlic (see note), minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon 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 bowl, toss potatoes with roasted garlic, Parmesan cheese, and olive oil until coated.
3. Line a baking sheet with parchment paper and arrange potato cubes in a single layer.
4. Sprinkle salt and pepper to taste.
5. Roast for 20-25 minutes or until crispy on the outside and tender inside.
6. Serve hot, garnished with chopped parsley or chives if desired.
Note: To roast garlic, preheat oven to 400°F (200°C). Cut the top off a whole head of garlic, drizzle with olive oil, and wrap in foil. Roast for 30-40 minutes or until tender and mashed-like. Let cool before mincing.
Spicy Sweet Potato and Black Bean Tacos
Elevate your taco game with this flavorful and nutritious recipe that combines the natural sweetness of sweet potatoes with the spicy kick of roasted black beans. Perfect for a quick weeknight dinner or a casual gathering.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 8-10 corn tortillas
– Optional toppings: avocado, sour cream, salsa, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the sweet potatoes for 20-25 minutes or until tender.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until translucent, about 5 minutes. Add garlic, cumin, smoked paprika, salt, and pepper. Cook for an additional minute.
4. Stir in the black beans and cook for 2-3 minutes or until heated through.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos with roasted sweet potatoes, black bean mixture, and your desired toppings.
Cooking Time: 45-50 minutes
Low Calorie Potato and Spinach Frittata
Elevate your breakfast game with this easy-to-make, low-calorie frittata packed with flavorful potato and spinach. Perfect for a quick morning meal or a satisfying brunch.
Ingredients:
– 6 large eggs
– 1 medium-sized potato, peeled and diced
– 1 cup fresh spinach leaves
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, whisk together eggs and a pinch of salt.
3. Heat the olive oil in a non-stick skillet over medium heat. Add chopped onion and cook until translucent.
4. Add diced potato and cook for about 5 minutes or until slightly tender.
5. Stir in spinach leaves until wilted.
6. Pour egg mixture over potato and spinach mixture.
7. Cook for about 2-3 minutes or until eggs start to set.
8. Transfer skillet to the preheated oven and bake for 12-15 minutes or until eggs are fully cooked.
Cooking Time: 18-20 minutes
Herb-Roasted Fingerling Potatoes
A flavorful and aromatic side dish perfect for any meal. This recipe brings out the natural sweetness of fingerling potatoes with a blend of herbs and spices.
Ingredients:
– 1 pound fingerling potatoes, sliced into 1/4-inch thick rounds
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss together potatoes, olive oil, garlic, rosemary, and thyme until potatoes are evenly coated.
3. Season with salt and pepper to taste.
4. Line a baking sheet with parchment paper and arrange potato slices in a single layer.
5. Roast for 20-25 minutes or until potatoes are tender and golden brown, flipping halfway through.
Cooking Time: 20-25 minutes
Light Potato and Broccoli Casserole
This comforting casserole is a perfect blend of potatoes, broccoli, and cheese, making it an excellent side dish or light meal option. With its creamy sauce and crunchy topping, you’ll find yourself coming back for more.
Ingredients:
– 2 large potatoes, thinly sliced
– 3 cups broccoli florets
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup shredded cheddar cheese
– 1/2 cup milk
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, sauté the onion and garlic until softened. Add broccoli and cook until tender.
3. In a separate pot, boil sliced potatoes for 5 minutes or until slightly tender. Drain and set aside.
4. In a greased 9×13-inch baking dish, arrange half of the potatoes, then top with the broccoli mixture, remaining potatoes, and shredded cheese.
5. Pour in milk and dot with olive oil. Cover with aluminum foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes or until golden brown.
Cooking Time: 45-50 minutes
Baked Sweet Potato Fries with Greek Yogurt Dip
Elevate your snack game with these crispy baked sweet potato fries served with a refreshing Greek yogurt dip. Perfect for a quick and healthy indulgence!
Ingredients:
– 2-3 large sweet potatoes
– 1 tablespoon olive oil
– Salt, to taste
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1 minced garlic clove
– 1 teaspoon dried oregano
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash and dry the sweet potatoes.
3. Cut into long, thin strips (fries).
4. Line a baking sheet with parchment paper. Toss fries with olive oil, salt, and any desired seasonings. Spread in a single layer.
5. Bake for 20-25 minutes or until crispy, flipping halfway through.
6. Meanwhile, mix together Greek yogurt, lemon juice, garlic, and oregano.
7. Serve warm sweet potato fries with the Greek yogurt dip.
Cooking Time: 20-25 minutes
Low Calorie Potato and Carrot Pancakes
Start your day with a delicious and nutritious breakfast that’s also low in calories! These potato and carrot pancakes are a great way to get your daily dose of fiber, vitamins, and minerals while keeping the calorie count in check.
Ingredients:
– 2 large potatoes, peeled and grated
– 1 large carrot, peeled and grated
– 1/4 cup whole wheat flour
– 1 egg, beaten
– 1/4 teaspoon salt
– 1 tablespoon olive oil
– Fresh parsley, chopped (optional)
Instructions:
1. In a bowl, combine the grated potatoes, carrot, flour, and salt.
2. In a separate bowl, whisk together the beaten egg and olive oil.
3. Add the egg mixture to the potato mixture and stir until well combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Using 1/4 cup measuring cups, scoop the batter onto the skillet.
6. Cook for 3-4 minutes on each side, or until golden brown.
7. Serve warm with chopped parsley, if desired.
Cooking Time: 10-12 minutes
Roasted Rosemary Potatoes with Balsamic Glaze
Elevate your side dish game with this aromatic and flavorful recipe that combines the earthy taste of rosemary with the tanginess of balsamic glaze.
Ingredients:
– 4-6 medium-sized potatoes, peeled and cut into 1-inch wedges
– 2 tablespoons olive oil
– 2 sprigs fresh rosemary, chopped
– Salt and pepper, to taste
– 1/4 cup balsamic vinegar
– 2 tablespoons honey
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss potatoes with olive oil, rosemary, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until potatoes are tender and golden brown.
4. In a small saucepan, combine balsamic vinegar and honey. Bring to a simmer over medium heat.
5. Reduce glaze by half and set aside.
6. Toss roasted potatoes with the warm balsamic glaze.
7. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Healthy Potato and Chickpea Curry
This flavorful curry recipe is a great way to get your daily dose of fiber, protein, and vitamins from potatoes and chickpeas. This dish is also perfect for a quick weeknight dinner or a packed lunch.
Ingredients:
– 2 medium-sized potatoes, peeled and diced
– 1 can of chickpeas (14 oz), drained and rinsed
– 1 onion, chopped
– 2 cloves of garlic, minced
– 1 tablespoon of curry powder
– 1 teaspoon of ground cumin
– 1/2 teaspoon of turmeric
– Salt and pepper to taste
– 2 tablespoons of olive oil
– 1 can of coconut milk (14 oz)
– Water or vegetable broth for thinning (optional)
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the diced potatoes, chickpeas, curry powder, cumin, turmeric, salt, and pepper. Stir well to combine.
5. Pour in the coconut milk and add water or broth if desired (to achieve the desired consistency).
6. Bring the mixture to a simmer and cook for 20-25 minutes or until the potatoes are tender.
Cooking Time: 20-25 minutes
Summary
Indulge in the delicious world of low-calorie potato recipes! This collection of 20 mouth-watering dishes showcases the versatility of potatoes in healthy eating. From roasted baby potatoes to sweet potato and kale hash, these recipes cater to various tastes and dietary needs. Discover how to make garlic herb roasted potatoes, zesty lemon dill potato salad, and many more. Perfect for a quick snack or a satisfying meal, these low-calorie potato recipes will satisfy your cravings while keeping you on track with your healthy eating goals.
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