Healthy Side-Dish Oven-Roasted Potatoes and Herbs Recipe (2024)

Healthy Side-Dish Oven-Roasted Potatoes and Herbs Recipe (1)Healthy Side-Dish Oven-Roasted Potatoes and Herbs Recipe (2)

Need a quick side dish? These oven-roasted potatoes taste gourmet but are easy to make. They have a basic herbed flavor profile that’s a hit with everyone! Whether you’re serving a crowd or looking for a new family favorite, keeping your side dishes simple is always a good move.

Experiment with different herbs to find your perfect combination! Kitchens are the ideal place to get creative.

Table of Contents

  1. Customize Your Potato Side Dish
  2. Healthy Potatoe Ingredients 101
  3. Make Oven Roasted Potatoes

Customize Your Potato Side Dish

Healthy Side-Dish Oven-Roasted Potatoes and Herbs Recipe (3)

The best thing about this dish is that it is super versatile. I like altering it to include whatever we have on hand! Need some inspiration? Here are some tried and true combinations!

  • Add minced garlic for extra flavor and added health benefits.
  • Out of yellow potatoes? Try sweet potatoes! You may have to roast them a little longer, but they taste just as good.
  • Create a flavor profile that matches the rest of your meal. Example: Use rosemary and thyme to flavor all of your dishes.
  • If you have kids, you can cut your potatoes into wedges to make healthy french fries. Who needs the drive-thru?
  • Add other vegetables to your tray to create a veggie-packed side dish! Carrots, Brussels sprouts, onions, and squash are my favorite additions.
  • If fresh herbs aren’t in season, you can always use dried.
  • If you want a pre-made dried herb mixture, I recommend using Herbes de Provence. It’s a delicious blend of thyme, rosemary, marjoram, and oregano. My favorite brand also includes lavender!
  • Serve this side dish with a dip. My Homemade Ketchup is great with potatoes. For a zesty twist, try dipping your potatoes in my Honey Mustard. Dr. Z loves using our spicy variation, which features cayenne pepper.
  • Top your oven-roasted potatoes with a sprinkle of vegan parmesan cheese, chives, and parsley.

Healthy Potatoe Ingredients 101

Healthy Side-Dish Oven-Roasted Potatoes and Herbs Recipe (4)

You need just four simple ingredients to make this recipe. This is a wonderful recipe to try if you’re interested in adding more whole foods recipes to your diet. Here’s what you need.

Red or Yellow Potatoes: Potatoes have a bad reputation, but they can be an excellent source of nutrients. When paired with superfood ingredients, they too become nutritional powerhouses! Like many foods, their health benefits lie in how you prepare them.

Potatoes don’t have to be doused in canola oil to be delicious. In fact, you don’t need much oil at all to create a crisp, flavorful potato! When topped with healthy fats and bioactive herbs, potatoes are a great side dish that rounds out any meal.

Our research led us to avoid white potatoes and choose yellow or red potatoes instead. These potatoes have less starch than white potatoes and are easier on your blood sugar. Colored potatoes also contain more antioxidants, balancing free radicals and fighting inflammation. (1)

Mama Z Pro Tip: To remove some of the starch in potatoes, you can soak them for 1 hour after dicing. Rumor is, that doing so makes the potato fluffier on the inside!

Extra-Virgin Olive Oil: EVOO is a healthy fat with a high smoking point, making it ideal for roasting. Olive oil is full of fantastic health benefits, including the ability to balance unhealthy gut bacteria, which can boost your immune system! (2)

All olive oils aren’t created equal, though. Many EVOOs found on the store shelves are so contaminated that they don’t resemble the real deal nutritionally! We recommend purchasing the best olive oil you can. This is one area where you get what you pay for!

Herbs: Herbs make this dish extraordinary! I love using fresh herbs from my garden, and out of all the combinations I’ve tried, rosemary and thyme are the best.

Rosemary contains a compound that can prevent macular degeneration, and smelling this herb may jog memory. (3) (4)

Thyme is part of the mint family, and some say its aroma may boost serotonin levels. (5) It’s been used for ages to treat everything from arthritis to bronchitis.Fresh herbs taste best, but you can use dried as well.

Sea Salt: Traditional table salt undergoes a rigorous harvesting process that strips it of most nutritional benefits. While you shouldn’t overload your body with sodium, it does need a certain amount to thrive each day!

We recommend using Colima sea salt because it’s hand-harvested and minimally processed. This leaves the good stuff intact! Plus, it tastes incredible and adds a gourmet flair to any recipe. You can also use pink Himalayan salt.

Make Oven Roasted Potatoes

This recipe comes together in minutes and leaves your house smelling amazing. This side dish is excellent with casseroles, Thanksgiving turkey, or a breakfast quiche! Bonus: You can freeze any leftovers!

Oven Roasted Potatoes With Herbs: A Savory Side Dish

Healthy Side-Dish Oven-Roasted Potatoes and Herbs Recipe (5)

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Cook time

Total time

Author: Mama Z

Serves: 6-8 servings

Ingredients

  • 1 ½ lbs organic red or yellow-skinned potatoes, washed
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh rosemary or 1 teaspoon dried
  • 1 tablespoon fresh thyme or 1 teaspoon dried
  • ¼ teaspoon freshly ground pink Himalayan salt or sea salt

Supplies:

  • Large bowl
  • Baking sheet
  • Parchment paper

Instructions

  1. Preheat the oven to 425°F.
  2. Cut potatoes into 1-inch cubes.
  3. Place the potatoes, olive oil, herbs, and sea salt in a large bowl. Toss until potatoes are completed covered with oil.
  4. Place the potatoes in a single layer on a baking sheet lined with parchment paper.
  5. Bake 30-35 minutes or until browned and tender.

Step One: Cut the Potatoes

Healthy Side-Dish Oven-Roasted Potatoes and Herbs Recipe (6)

Preheat the oven to 425°F. Wash the potatoes and cut them into 1-inch cubes. Leave the peels on for an extra crispy treat. Unlike white potatoes with rough skin, colored potatoes have waxy, smooth skin that adds to this dish!

Step Two: Season and Add Olive Oil

Healthy Side-Dish Oven-Roasted Potatoes and Herbs Recipe (7)

Place the potatoes, olive oil, herbs, and sea salt in a large bowl and toss until the potatoes are completely coated. Spread the potatoes in a single layer on a parchment-paper-lined baking sheet. This step ensures they roast evenly.

Bake for 30-35 minutes, or until tender and brown. You can store leftovers in the fridge and reheat them in a bit of coconut oil. They are wonderful in omelets and salads!

Mama Z Pro Tip: Keep herbs fresh all week by placing them (stem-down) in a jar with a bit of water at the bottom.

Creating a lush garden doesn’t have to break the bank or take loads of time. The best way to ensure you always have fresh herbs on hand is to grow them yourself! Even if you’ve failed at gardening before, I believe you can grow delicious food of your own.

Gardening is for everyone! Sometimes, you need to drop the how-to-guides and get out in the garden with an experienced gardener. In Organic Gardening Made Easy With Mama Z, you’ll spend time with me in my very own backyard.

You’ll learn exactly what you need to do to create the garden of your dreams without the use of chemicals. See you there!


References:

Healthy Side-Dish Oven-Roasted Potatoes and Herbs Recipe (2024)

FAQs

What herbs go well with potatoes? ›

We suggest parsley, rosemary, and thyme as a classic and simple way to season the potatoes, but really, any herbs or spices are welcome here. Try hot smoked paprika and turmeric for spicy, herbal potatoes or za'atar and cumin for floral, smoky potatoes.

Are roasted potatoes good for a diet? ›

Potatoes, easily the most popular among vegetables anywhere, are rich in iron. zinc, fiber, phosphorus, potassium, B-complex and Vitamin C, which are extremely beneficial for health. Roasted potatoes are even better as they are easy to digest. By opting for roasted potatoes, you can also watch your weight.

Why do you soak potatoes before roasting? ›

These tips are completely doable, actually pretty much fail-proof. SOAK your potato chunks in cold water. This removes some of the starch and helps get them super duper crispy. Soak them at least one hour.

Is there a healthy way to cook potatoes? ›

The key to including potatoes in a well-rounded diet is in how they are prepared and balanced into meals. Some of the smartest cooking methods for potatoes include baking, roasting, air-frying and boiling. These methods require little to no added fats.

Should I avoid potatoes to lose belly fat? ›

While you can obtain fiber and carbohydrates from eating potatoes, experts advise eating them in moderation if weight loss and a flatter stomach are your goals. "The starchy vegetables to avoid if you want a flat stomach are white potatoes," Mitri says.

Will cutting out potatoes help me lose weight? ›

If you replace potatoes with low-calorie foods, you may lose weight, and vice-versa.” Arora added that potato starch can cause rapid spikes in blood sugar, so omitting them may help regulate blood glucose levels, especially in individuals with diabetes.

Is it better to boil potatoes before roasting? ›

Parboiling the potatoes in alkaline water breaks down their surfaces, creating tons of starchy slurry for added surface area and crunch. Offering you the choice of oil, duck fat, goose fat, or beef fat means you can get whichever flavor you want.

Is it better to salt potatoes before or after roasting? ›

If you're roasting potatoes start-to-finish in the oven, you should always salt them after cooking. This is to avoid drawing out moisture while they cook and making the outer layer leathery.

What happens if you don't soak potatoes? ›

If you skip the soaking stage, they don't get as crisp. It serves several purposes. If you've peeled them, there is often dirt on the peeled potatoes. Putting them in water is an opportunity to rinse them.

What is the unhealthiest way to cook potatoes? ›

According to Ayurveda and gut health coach Dr Dimple Jangda, you need to immediately stop eating deep-fried potatoes, French fries and potato chips, for these are carcinogenic (having the potential to cause cancer).

What is the healthiest way to cook potatoes for weight loss? ›

To keep potatoes low in calories and fat, experts recommend baking, boiling or steaming them. It's a strategy that worked well for Mackenzie Scaccetti! She lost 110 pounds on Jenny Craig, eating lots of loaded baked potatoes with vegetables.

What is the healthiest potato option? ›

The Healthiest Potato is the Red Potato

After taking into account the mineral density, the vitamin density, the macronutrient balance, the sugar-to-fiber ratio, the sodium-to-potassium ratio, and the phytochemical profile, red potatoes are the healthiest potato with data from the USDA Food Database.

Can I eat roast potatoes on a low carb diet? ›

In terms of nutrition, potatoes contain vitamins such as potassium and vitamin C, however they mostly consist of starch and carbohydrates, making them difficult to incorporate into reduced carb diets. A single medium potato consists of about 25g of carbohydrates, which is very high when compared to many other foods.

Are Roasted Potatoes bad carbs? ›

They're also chock full of starch, which is a carbohydrate. But even though a potato is considered a complex “healthy” carb, your body digests these carbs faster than other kinds of complex carbs. These broken-down carbs flood your blood with sugar. This makes your blood sugar spike quickly.

Are Roasted Potatoes high in carbs? ›

Roasted Potatoes (1 . 5 cup) contains 13.1g total carbs, 12.2g net carbs, 0.1g fat, 1.2g protein, and 57 calories.

Do Roasted Potatoes have a lot of calories? ›

Each serving contains about 141 calories, 2 g protein, 7 g fat, 0 mg cholesterol, 18 g carbohydrates, 2 g fiber, and 8 mg sodium.

References

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