These crispy roasted potatoes make a great dinner side dish or mix them with your morning eggs for a balanced breakfast.

These crispy roasted potatoes make a great dinner side dish or mix them with your morning eggs for a balanced breakfast.


The poor potato. Somehow, over the years, they’ve made their way to the list of foods to avoid. But, why?

It could be because they are white; white foods tend to have a bad reputation. Or maybe they are judged based on where they fall on the glycemic index (as if anyone eats a white potato alone and that actually matters!)  Whatever your perception, I’m here to share why this potassium -rich food has a place on your dinner plate.  The key to properly fitting potatoes into your eating plan comes down to two things- portion and preparation!

Potatoes are Packed with Potassium

Most people are shocked to learn that potatoes top the charts of potassium-rich food. Potassium was identified as a nutrient of concern in our country because few Americans meet the recommended intake of 4700 mg/day. One medium potato, with the skin, provides over 600 mg. That’s over 15% of your needs for the day. Aside from potassium, potatoes also provide a source of vitamin C, B6 and are naturally low in fat, sodium and cholesterol.

Potatoes are Filled with Fiber

Have you looked at the nutrition label of any trendy products lately? If so, there is a good chance you’ve found a product with added fiber.  We know that fiber is heath promoting, but people still fall short of meeting the recommended intake. Food manufacturers have responded by adding fiber into common foods such as energy bars, yogurt, sugary-cereals and even ice cream, but there’s a catch.

Fiber tastes terrible! In order to make the food edible, they have to add ingredients to cover the taste. That’s where sugar-alcohols come into play. Sweet tasting sugar alcohols hide the taste of the fiber, leaving you feeling as if you a healthy fiber-rich food.

That’s all okay, but I can’t help myself from asking, “if you want more fiber, why not just eat a potato?” Potatoes are a natural source of fiber and contribute to your daily intake without the need to cover up the taste.

Potatoes are Delicious and Versatile!

The best reason to eat potatoes, though, is the taste! Potatoes can be consumed baked, roasted mashed, in stews, French fried, in casseroles or soups or as baked chips. There are so many ways to prepare potatoes that you can’t bored. Combine your favorite potato dish with a lean protein, a vegetable, and you have a balanced, fulfilling meal.

This recipe for roasted potatoes is one way to prepare and portion them properly, but there are endless ways to make potatoes. You can also try our recipe for a flavor filled, low-fat twice baked potatoes or learn how boost the nutrition of your frittata by incorporate this starchy veggie into the mix.

Simply Seasoned Roasted Potatoes

Author: Heather Mangieri, RDN


  • 2 pounds Raw White Potatoes
  • 6 tbsp Chopped Red Onions
  • 3 tbsp Chopped Green Bell Peppers
  • 2 tbsp Olive Oil
  • 1/4 tsp garlic powder
  • 1 tbsp Corn Starch
  • 1/4 tsp Table Salt
  • 1/4 tsp black pepper


  • Preheat oven to 425 degrees
    Spray 15x10x1-inch pan with cooking spray.
    Clean potatoes under water, then dice.
    Add all ingredients to a large bowl; Mix well.
    Pour into baking dish, spreading evenly.
    Roast uncovered 25-35 minutes until potatoes are tender and golden brown
    Recipe Makes: 8 Servings                    Serving Size: ~1/2 cup cooked potatoes
    Pairing Recommendation: serve with a 3-4-ounce piece of protein and a non-starchy vegetable or as a side-dish with eggs as a morning meal.


Nutrition Facts (per serving): 120 Calories, 21 g Carbohydrates, 2 g Fiber, 2 g Protein, 3.5 g Total Fat, 0.5 g Saturated Fat, 80 mg Sodium, 6% daily iron, 2% daily calcium, 10% daily potassium.

If you try this recipe, let us know what you think. Leave a comment below, or share a picture of your finished product with me on IG by tagging #HeatherMangieri

Nutrition CheckUp Meal Planning Serving:  1.5 CHO, 0 PRO, 1 FAT

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