Potatoes are a versatile and nutritious vegetable that can be cooked in a variety of ways. One popular method of preparing potatoes is by frying them, which results in a crispy exterior and a soft, fluffy interior.

However, traditional frying methods often involve using large amounts of oil, which can make the dish high in calories and unhealthy. In this article, we will explore some techniques for cooking healthy potatoes that are just as delicious but much better for you.

1. Oven-Baked Potatoes

Oven-baking is an excellent alternative to traditional frying as it requires little to no oil. To make oven-baked potatoes, start by preheating your oven to 425°F (220°C).

First, wash and scrub the potatoes thoroughly to remove any dirt or debris. Then, prick the potatoes all over with a fork or a knife to allow steam to escape while baking.

Next, place the potatoes directly on the oven rack or a baking sheet lined with parchment paper. Bake for about 45-60 minutes, or until the potatoes are tender when pierced with a fork.

Once the potatoes are done, you can serve them as is or season them with salt, pepper, or your favorite herbs and spices.

2. Air-Fried Potatoes

Another healthy frying alternative is using an air fryer. Air fryers use hot air circulation to cook food, resulting in crispy and flavorful potatoes with a fraction of the oil typically required.

To air-fry potatoes, first, wash and cut them into your desired shape, such as wedges or cubes. Pat the potatoes dry with a paper towel to remove any excess moisture.

Preheat the air fryer to the recommended temperature, usually around 400°F (200°C), and place the potatoes in the fryer basket in a single layer. Mist them with a small amount of oil or cooking spray to help achieve a crispy texture.

Cook the potatoes in the air fryer for 15-20 minutes, shaking the basket halfway through to ensure even cooking. Check for doneness by inserting a fork into a piece of potato – it should be tender.

Once the potatoes are golden brown and crispy, remove them from the air fryer and season with your favorite spices and herbs before serving.

3. Sautéed Potatoes

Sautéing potatoes requires minimal oil and can be a healthy and delicious cooking method. Start by washing and cutting the potatoes into small, uniform pieces for quicker cooking.

In a non-stick skillet or frying pan, heat a small amount of oil over medium heat. Add the potatoes to the pan and cook for about 8-10 minutes, stirring occasionally, until they are golden brown and crispy on the outside.

You can enhance the flavor by adding diced onions, minced garlic, or chopped bell peppers to the pan. Season with salt, pepper, and your favorite herbs for added taste.

Cook the sautéed potatoes for a few more minutes until any added ingredients are cooked through. Serve hot as a side dish or as a base for a hearty breakfast.

4. Grilled Potatoes

Grilling potatoes is an excellent way to infuse them with a smoky flavor without adding excessive oil. Start by preheating your grill to medium heat.

Wash and slice the potatoes into thick slices or wedges. You can also parboil the potatoes for a few minutes to speed up the grilling process.

Brush the potato slices with olive oil or a marinade of your choice. Season with salt, pepper, and any desired herbs or spices.

Grill the potatoes for about 4-5 minutes per side, or until they are tender and have grill marks. Be sure to keep an eye on them to prevent burning.

Once the potatoes are grilled to perfection, you can serve them as a tasty side dish alongside grilled meats or as a standalone dish.

5. Steamed Potatoes

Steaming potatoes is a healthy and quick way to cook them without any added fats. To steam potatoes, start by washing and cutting them into bite-sized pieces.

Fill a pot with a few inches of water and bring it to a boil. Place a steamer basket or colander over the boiling water and add the potatoes to the basket.

Cover the pot with a lid and steam the potatoes for approximately 10-15 minutes, or until they are fork-tender. Avoid overcooking, as you want the potatoes to retain some firmness.

Once steamed, remove the potatoes from the heat and allow them to cool slightly. Season them with salt, herbs, or spices according to your preference.

Steamed potatoes can be enjoyed as a light and healthy side dish or used as an ingredient in salads, soups, or other recipes.

6. Mashed Potatoes with a Twist

Mashed potatoes are a classic comfort food, but they often include generous amounts of butter and cream. However, you can make a healthier version by substituting some of the ingredients.

To make healthier mashed potatoes, start by boiling peeled and cubed potatoes until they are fork-tender. Drain the potatoes and return them to the pot.

Instead of using butter and cream, opt for low-fat milk, chicken or vegetable broth, or Greek yogurt. These alternatives will still add creaminess without the excessive fat.

Use a potato masher or an electric mixer to mash the potatoes until smooth and creamy. Add your choice of seasonings, such as garlic powder, onion powder, or herbs.

For added nutrition, consider mixing in steamed or sautéed vegetables like spinach, broccoli, or peas. This will introduce more fiber and vitamins to your mashed potatoes.

7. Hasselback Potatoes

Hasselback potatoes are a visually stunning way to enjoy baked potatoes with a twist. They have thin slices all along the top, ensuring a crispy exterior and a soft interior.

To make Hasselback potatoes, preheat your oven to 425°F (220°C). Wash and scrub the potatoes, leaving the skin intact.

Place a potato between two chopsticks or wooden spoons to act as a guide for slicing. Cut thin slices along the entire length of the potato, making sure to stop before cutting through the bottom. The cuts should be about 1/8 inch apart.

Once all the potatoes are sliced, place them on a baking sheet lined with parchment paper or aluminum foil. Drizzle with a small amount of olive oil and season with salt, pepper, and any preferred spices.

Bake the potatoes in the preheated oven for approximately 45-55 minutes, or until they are golden brown and fork-tender. The thin slices will create a beautiful crispy texture.

Serve the Hasselback potatoes as a visually stunning and delicious side dish or as a unique main course with various toppings.

8. Smashed Potatoes

Smashed potatoes are similar to traditional mashed potatoes but provide a different texture and appearance. These potatoes are crispy on the outside and soft on the inside.

To make smashed potatoes, start by boiling small, red potatoes until they are fork-tender. Drain the potatoes and allow them to cool slightly.

Place the boiled potatoes on a baking sheet lined with parchment paper. Use a potato masher or the bottom of a glass to gently press down on each potato, flattening it to about 1/2 inch thickness.

Drizzle the smashed potatoes with olive oil and season with salt, pepper, and any desired herbs or spices, such as rosemary or thyme.

Bake the potatoes in a preheated oven at 450°F (230°C) for approximately 20-25 minutes, or until they are golden brown and crispy. For an extra crunch, broil them for a couple of minutes.

Smashed potatoes make an excellent side dish or appetizer, and they pair well with a variety of sauces, such as sour cream, salsa, or aioli.

9. Sweet Potato Fries

If you’re looking for a healthier alternative to regular French fries, sweet potato fries are an excellent choice. They are packed with nutrients and have a slightly sweet flavor.

To make sweet potato fries, preheat your oven to 425°F (220°C). Peel the sweet potatoes and cut them into long, thin strips or wedges.

In a large bowl, toss the sweet potato strips with olive oil until they are evenly coated. Season with salt, pepper, and any desired spices, such as paprika or cinnamon, to enhance their natural sweetness.

Spread the sweet potato strips in a single layer on a baking sheet lined with parchment paper. Make sure they are not overcrowded to ensure crispiness.

Bake the sweet potatoes for approximately 20-25 minutes, flipping them once halfway through, until they are crispy and golden brown on the outside and tender on the inside.

Serve the sweet potato fries as a healthier alternative to regular fries, and enjoy dipping them in sauces like spicy mayo, ketchup, or barbecue sauce.

10. Potato Skins

Potato skins are a delicious and crispy appetizer that allows you to enjoy the nutritional benefits of potatoes while minimizing fat intake.

To prepare potato skins, start by preheating your oven to 400°F (200°C). Wash and scrub the potatoes thoroughly, leaving the skin intact.

Pierce each potato several times with a fork or knife, then place them on a baking sheet. Bake for about 45-60 minutes, or until the potatoes are soft and cooked through.

Remove the potatoes from the oven and allow them to cool slightly. Once cooled, cut the potatoes in half lengthwise and scoop out most of the flesh, leaving a thin layer attached to the skin.

Brush the potato skins with a small amount of olive oil or melted butter. Then, place them back on the baking sheet and bake for another 10-15 minutes until they become crispy and golden.

Fill the potato skins with your favorite toppings, such as shredded cheese, cooked bacon bits, or chopped green onions. Return them to the oven for a few more minutes to melt the cheese.

Once the cheese is melted and bubbly, remove the potato skins from the oven and serve them as a tasty appetizer or snack.