Spud Love: Health Benefits of Potatoes + 2 Oil Free Recipes


Potatoes. Spuds. Taters. As many different names there are for the beloved potato, there are even more varieties and ways to make them. For some reason potatoes have gotten a bad wrap over the years. Probably because the most common way most people eat them in the form of fries. Fries cooked in oil is a deep fryer are one of the furthest things from healthy for you, BUT the good thing is you can make them at home for way cheaper & without using oil! That is a double win in my book! Not only can you make fries, you can mash em up, bake them in the oven, grill ’em, or boil them on the stovetop.


So, are you wondering how potatoes can actually be healthy for you?

Don’t worry- I’ll let you in on a little secret. It is all in the way you choose to cook and season them. Good thing for you- I have a lot of experience cooking potatoes without oil and they always turn out amazing. Today I am going to let you in on some of my tips and tricks on how I create the perfect texture without using oil.

There was a time in my life that I did not eat potatoes. I, like many people in America, thought they were unhealthy and too many “carbs”. Face to palm. I was young and naive, and didn’t know any better. In an effort to not eat anything unhealthy, I cut potatoes out of my diet. I don’t think I had a sweet potato until I was 20. I sure have made up for lost time with all of the sweet potatoes that I eat now! Plus, its not only sweet potatoes that are healthy for you- yams, red, white, fingerling, russets- they all have so many health benefits!

Is starch healthy though?

Whole, plant based sources of starch are great! They provide lots of energy, fiber, and carbohydrates to fuel your day. Just leave off the cheese, dairy, oil, and other fatty toppings- you don’t need them in you’re making my recipes!

Potatoes are actually one of the world’s HEALTHIEST, and most abundant foods. You can get a 10 pound bag of white potatoes from $2 -$6 dollars depending on the area that you live in. That is quite a bargain if you ask me. Their nutritional profile, low cost, and versatility make them a viable staple in all areas of the world.

What makes them so healthy

They are nutritionally dense, while being calorically dilute. That is- if you omit the deep frying that comes along with fries and chips. Baked, boiled, and roasted potatoes are full of fiber, and vitamins and minerals that contribute to a healthy heart, and digestive tract. Potatoes are a good source of vitamin B6, potassium, copper, vitamin C, niacin, and manganese. Potatoes are also loaded with phytonutrients that boast antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid.


Now lets get on to the good stuff……

My Favorite EASY Potato Recipes!


Easy Peasy Baked Baby Red Potatoes


Buttery soft on the inside, nice and crunchy on the outside! This recipe is super simple, but is super satisfying and delicious.


Seriously…check out how buttery soft these get on the inside!

Here’s how to make them:

Preheat the oven to 425 degrees. Rinse baby red potatoes, poke lots of holes with a fork in each. Then add the potatoes to a baking sheet lined with aluminum foil or parchment paper. Sprinkle a mix of black pepper, garlic powder, onion powder, basil, and a little bit of sea salt/ pink himalayan salt. Bake in the oven for about 45 minutes or until the potatoes feel soft when poked with a fork, but have crispy edges on the outside!

Not really into red potatoes (but like…why not?) ?? Then maybe you’ll love this next one….


Baked Potato Fries & Guac!


Guys….this is seriously the best recipe ever. And its healthy! Can you believe that? Well that is because these fries are made without oil, or a deep fryer. The key to making these fries delicious is knowing the temperature to cook it in the oven, and using parchment paper.

So how do I do it?

First, cut up a large russet potato (or many potatoes) into long fry sized wedges. Pre heat the oven to 425 and line a baking sheet with parchment paper (THIS IS A MUST!). I have found the parchment paper to be a necessity when it comes to making delicious oil free fries.Put the cut fries in a big bowl and toss with garlic powder, seasoned salt/mutli purpose veggie seasoning, black pepper, basil, oregano, chili powder, and optional sea salt. Place the fries on a baking sheet and cook for about 35-40 minutes or until golden brown and crispy on the edges! Mine always have a “popped up” appearance to them when they are done.

To make the simple guac dip, chop up 1/4 of an avocado, add about 1 tsp- 1/2 tbsp lime juice (depending on how much lime flavor you like), add 1 tsp minced garlic, black pepper, and sea salt to taste.

Now that I have shared with you the health benefits of potatoes, and 2 easy recipes, I would like to leave you with this thought.



Soooo what are your thought on potatoes? Are you going to try one of my easy recipes?? Have I convinced you that potatoes are indeed a health food??

Let me know in the comments!


35 comments on “Spud Love: Health Benefits of Potatoes + 2 Oil Free Recipes”

  1. It drives me nuts when people assume potatoes are “fattening” (or any carbs for that matter). I personally do better with fewer carbs, but carbs aren’t evil or bad. Thank you for sharing how nutritious potatoes are!

    1. Carbs aren’t fattening in themselves, processed sugary carbs sure will pack on the pounds though! Thanks for reading Becki!

  2. Baby red potatoes are my FAV. I hate how they all get a bad rep!

    1. Baby red potatoes are so delicious!!

  3. Bri says:

    I love sweet potatoes and baby potatoes; roasted them with a bit of olive oil or coconut oil and sea salt is my fav!!

    1. I love adding sea salt to roasted potatoes- so good!

  4. Kim says:

    I love the skins of potatoes and sweet potatoes. I eat them weekly. Great info!

    1. The skin is the best part! Thanks for reading Kim!

  5. Ilka says:

    Simple baked, roasted or boiled potatoes are so good for you. I have no idea why people think they are fattening. The starch in potatoes provides us with great energy and so many good-for-you minerals.

    1. I am right there with you Ilka! I hate all of the misinformation out there! As long as they aren’t drenched in oil or deep fried they are a-okay is my book!

  6. Abbey Sharp says:

    I’ve been loving potatoes and guac, the combo is fantastic!!

  7. Abbey Sharp says:

    I’ve been loving potatoes and guac, the combo is fantastic!!

    1. It is such an underrated combo!

  8. GiGi Eats says:

    I don’t eat white potatoes because I actually have never liked them. But sweet potatoes and I are true besties!

    1. I didn’t really like them for a while, but now i do! Sweet potatoes still rank higher in my fav food list though 🙂

  9. Chrissy says:

    I’ve tried to make my own fries too but they never turned out well. Maybe it’s the parchment paper. Will need to try this!

    1. The parchment paper really is the magic trick Chrissy!

  10. Kristin says:

    Yum! Great recipes! I avoided potatoes for a long time, but I do love them and sweet potatoes!

    1. Thanks Kristin! I love sweet potatoes a bit more, but white potatoes are still delicious 🙂

  11. Potato lover here! The little red ones are great and the mini ones roasted w olive oil and rosemary are our faves.

    1. Mmm I love rosemary on red potatoes too- so good!!

  12. I’m a bigger fan of sweet potatoes than regular potatoes, but fingerling potatoes I cannot get enough of! I love the idea of pairing them with guac–I can’t believe I’ve never though of it before!

    1. I love sweet potatoes more too Claire! I also love baby potatoes because they are just so cute!

  13. Jill Conyers says:

    I love love sweet potatoes. Other than that I rarely eat the spud. No reason. I just don’t think of it.

    1. Sweet potatoes are still #1 in my heart too Jill! I do like regular potatoes as well though, and hate that they have such a bad rap!

  14. Allyson says:

    The baked fries & guac looks awesome! I would eat potatoes every day if I could.

    1. That combo is one of my favorites Allyson! I could probably eat them every day and not get sick of them bc there are so many ways to cook them!

  15. I have a bunch of potatoes sitting in my pantry from my CSA a the past few weeks! I don’t know what to do with them all! I’ll have to use these recipes! I like that they don’t use oil too

    1. Hope you try some of the recipes Kayla!!

  16. Easy recipes are my jaaaam…so are potatoes! I know sweet potatoes are the current celebrity of the potato world, but I love a good, old fashioned regular one too!

  17. I couldn’t live without taters. Seriously. I have sweet potatoes for breakfast, and white potatoes for side dishes with dinner ALL THE TIME!

  18. LOVE this! I love potatoes – cheap & nutritious. Seriously. You’re so right, the get a bad stigma but you’re changing that right here girly!

    1. I love potatoes too! They are definitely great for someone on a budget! Thanks Allie!

  19. Farrah says:

    I need to go get myself some potatoes!! I love how versatile and delicious they are! <3 yessss please to the potato fries + guac! *-* (Alright, really to both, but I always choose guac first. <3 )

    1. I love how CHEAP they are too- I know you love eating on a budget too 🙂

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