Delicious and Nutritious Potato Diet Recipes

Potatoes are a versatile and satisfying staple that can be incorporated into a variety of dishes. If you're looking for new ways to enjoy potatoes while following a specific diet, such as a potato reset, this article provides a collection of vegan, plant-based, and oil-free potato recipes.

Potato Lasagna

This recipe requires a bit more preparation time but is well worth the effort.

Ingredients:

• 3-4 medium Yukon gold potatoes, peeled and thinly sliced with a mandolin
• 1/2 white onion, finely chopped
• 1 cup finely diced carrots (pulsed in food processor about 8 times)
• 1 cup finely diced green cabbage (pulsed in food processor about 8 times)
• 2 cups finely diced fresh kale or spinach, or a combination of both (pulsed in food processor about 5 times)
• 4-5 large white mushrooms, finely diced
• 1 small red pepper, finely diced
• 1 can diced tomatoes, drained
• 2 cups Cauliflower Alfredo Sauce (omit cashews if on the potato diet)
• 1 T Italian Seasoning
• 1 tsp garlic powder
• Salt and pepper to taste
• 1 tsp crushed red pepper (optional)
• Dash of smoked paprika
• 4 T Nutritional Yeast (sprinkle on just before serving)

Instructions:

1. Line the bottom of a 9x9 inch square pan with a layer of potato slices, extending them up the sides of the pan.
2. Create layers similar to lasagna, combining garlic powder, Italian seasoning, salt, and pepper for simplified seasoning. Combine cabbage and carrots.
3. Layer potatoes, onions, cabbage/carrots, kale/spinach, mushrooms, and diced tomatoes, seasoning each layer with Italian seasonings and salt and pepper.
4. Create three layers of potatoes, spreading half of the Cauliflower Alfredo Sauce after the second layer.
5. Make the top layer with the remaining potato slices and cover with the rest of the Alfredo sauce. Sprinkle seasoning, smoked paprika, and crushed red pepper (optional) over the top.
6. Bake at 425 degrees Fahrenheit for 35 minutes covered, then remove the cover and bake for another 25-35 minutes, or until golden brown.
7. Let cool for about 10 minutes before slicing and serving.

Potato Puffs

A simple snack to satisfy hunger.

Ingredients:

• 1.5 cups leftover mashed potatoes
• 3 T Nutritional Yeast
• Additional seasonings to taste

Instructions:

1. Mix mashed potatoes and nutritional yeast together.
2. Add additional seasonings as desired.

Stuffed Potato Cakes

Potato cakes filled with mushrooms, spinach, onion, and peppers.

Ingredients:

• 4 Cups Mashed Potatoes (stiff consistency recommended)
• 1.5 T Potato Flour (optional, may result in crumbly cakes)
• 3 T Nutritional Yeast
• 2 cloves roasted garlic, or 1 tsp garlic powder
• 2 tsp Parsley
• Salt and pepper to taste

Filling:

• 1/2 cup vegetable broth or water
• 12-15 medium mushrooms, chopped finely
• 1/2 white onion, chopped finely
• 1 small red or orange pepper (about 1/4 cup) chopped finely
• 3 cups fresh spinach, chopped finely
• 1 T dried parsley
• 1/2 T Italian Seasoning
• Salt and pepper to taste

Instructions:

1. Simmer all filling ingredients in water or vegetable broth until mushrooms are tender. Add spinach and cook for a couple of minutes. Remove from heat, drain excess liquid, cover, and set aside.
2. Make the potato "dough" by blending mashed potatoes with potato flour (if using), nutritional yeast, garlic, parsley, salt, and pepper.
3. Divide the potato mixture into 12 pieces.
4. Patty up 6 pieces of the potato mixture, keeping them thin.
5. Put 1-2 T of the filling into the middle of each patty.
6. Patty up the remaining potato dough into discs, place on top of the filling, push down, and pinch sides to seal.
7. Sprinkle with rosemary or other favorite spice, along with salt and pepper.
8. Bake at 425 degrees Fahrenheit for 30 minutes, carefully turn over, and bake for another 20-30 minutes until the outside is golden brown and crunchy.

Soup To Go

A convenient soup option for enjoying fresh flavors at the office, provided a stovetop is available.

Read also: The Hoxsey Diet

Ingredients:

• 1 large potato, peeled and diced
• 1 sliced carrot
• 2 sliced mushrooms
• 1 green onion, sliced
• 1 stalk of celery, sliced
• 1 sliced radish and/or a bit of diced red pepper
• Handful of spinach
• 1 bay leaf
• Some diced peppers
• Vegetable broth
• Pinch of minced ginger
• 2 T soy sauce

Instructions:

1. Combine all ingredients in a covered pan.
2. Simmer for 30 minutes.
3. Remove bay leaf before eating.

Fat-Free Potato Salad

A healthier take on a classic dish.

Ingredients:

• 4 cooked and peeled russet or red potatoes, diced
• 1/4 cup diced white onions
• 2-3 stalks diced celery
• 1/4 cup diced green or red pepper (optional)
• Salt and pepper to taste

Dressing:

• 1 cooked, peeled, and diced russet potato
• 3/4 cup water
• 1 T yellow mustard
• 1 tsp of dried dill
• Salt and pepper to taste
• 1 packet Stevia (optional, if you prefer a sweeter potato salad)
• 1/2 cup scallions
• Sprinkle of paprika

Instructions:

1. Combine the top ingredients in a bowl.
2. Blend dressing ingredients until smooth.
3. Pour dressing over potato mixture and combine.

Bok Choy, Kale, and Potato Soup

A hearty and nutritious soup.

Ingredients:

• 1/2 large carrot, chopped in pieces
• 2 Baby Bok Choy, 4 pieces left whole, the rest diced up
• 2 Leaves of Kale, center stem removed, chopped with just a couple pieces left larger (or sub with spinach)
• 10-12 sliced mushrooms
• 1/2 medium white onion, diced
• 1 stalk of celery, diced
• 3-4 peeled large potatoes, chopped into large bite-size chunks
• 1 T minced garlic
• 1 T minced ginger
• 2 T Soy Sauce
• 8 cups water
• 1 T vegetable bouillon
• Salt and pepper to taste
• 2 bay leaves (remove before serving)

Instructions:

1. Combine all ingredients in a large pan.
2. Bring to a boil, then reduce heat to simmer.
3. Cover and cook on low heat, stirring occasionally, for 20-25 minutes.
4. Remove bay leaves before serving.

Potatoes and Green Beans

A dish reminiscent of traditional recipes, but without the added bacon.

Ingredients:

• 1/2 cup water
• 4 large pre-cooked, and peeled yukon gold potatoes
• 3 cups of fresh green beans
• 1 medium diced onion
• 1/2 tsp minced garlic
• 2 T of low sodium soy sauce
• 1/2 tsp of Smoked Paprika
• Salt and pepper to taste

Instructions:

1. Start the pressure cooker on bean setting with the lid off, add the water, onion, and garlic, and cook for a few minutes.
2. Add the green beans and the rest of the ingredients except for potatoes, and continue cooking with lid off for just a couple of minutes.
3. Add the potatoes.
4. If most of the water has steamed away, add another 1/2 cup.

Cauliflower Alfredo Sauce

A creamy and flavorful sauce that's perfect for potatoes.

Ingredients:

• 1 small head of fresh cauliflower or one bag of frozen cauliflower
• 1/2 diced white onion
• 1T minced garlic
• 6 T Nutritional Yeast
• 1/4 cup water as needed
• 1 T Italian Seasoning
• 1 T Parsley
• 2 T Lemon Juice

Instructions:

1. Boil cauliflower in a large pan until super tender. Add onion and garlic to simmer along with it.
2. Once tender, drain off excess water and let cool slightly.
3. Add to a food processor or blender along with tablespoons of water as needed to get the right consistency, spices, and nutritional yeast.
4. Blend well until really creamy.

Roasted Potato Wedges with Cheezy Sauce

A simple technique for delicious roasted potato wedges.

Read also: The ultimate guide to keto stews

Ingredients:

• 4 good-size potatoes (Russet recommended)
• Fine sea salt
• Pepper
• Dash of Cajun seasoning (optional)

Instructions:

1. Chop potatoes into large pieces, skin on, and arrange on parchment paper on a cookie sheet.
2. Sprinkle with fine sea salt, pepper, and a dash of Cajun seasoning if desired.
3. Bake at 425 degrees Fahrenheit for 40 minutes, turning once, until golden brown and crunchy on the outside.

Cheezy Sauce

A vegan "cheese" sauce alternative.

Ingredients:

• 3 C potatoes, diced large (Russet recommended)
• 1 C carrots, diced small
• 1/2 white onion, cut into chunks
• 4-5 T nutritional yeast

Instructions:

1. Boil potatoes, carrots, and onion until tender. Drain, saving a cup of the water to thin if needed.
2. Put the potatoes, carrots, and onion in a blender with nutritional yeast.
3. Blend until smooth, adding reserved water to reach desired consistency.

Mashed Potatoes and Gravy

A comforting classic made potato diet-friendly.

Instructions:

1. Choose your favorite potato, peel, chop, and boil or steam until really tender.
2. Drain water, add a splash of vegetable broth, and hand mash until creamy, add salt and pepper to taste.
3. To conform to the Potato Diet, do not add ANY type of milk to the potatoes, just a little cooking water or vegetable broth if needed to mash until nice and creamy.

Mashed Potato Waffle

A creative way to enjoy mashed potatoes.

Ingredients:

• 6 medium-size potatoes
• Minced garlic
• Vegetable broth
• Salt and pepper to taste

Instructions:

1. Boil potatoes, peeled, until tender. Add minced garlic to the water while boiling.
2. Drain water, add a splash of vegetable broth, and hand mash until creamy, add salt and pepper to taste.
3. Place in the center of your preheated hot waffle iron, and cook until crispy.

Potato Cauliflower Soup

A creamy and healthy soup made in one pot.

Ingredients:

• 3 large potatoes or 5 medium potatoes, sliced and diced to the size of a nickel
• 1/2 head of cauliflower, chopped to about the same size
• 6 +- cups of water
• 2 vegetable Bouillon cubes or your favorite seasoning
• 1 small carrot, diced
• 1 small white onion, diced
• 1 small green pepper, diced
• 1 stalk of celery, diced
• 2 Bay Leaves
• Salt and pepper to taste
• 1 cup of fresh spinach, chopped finely
• 2 cups of fresh mushrooms, sliced thinly
• 1 T of Potato Starch
• 1/4 cup cold water
• Chopped green onions

Instructions:

1. Put all top ingredients in a large pan of water, bring to a boil, then simmer for 20 minutes or until tender.
2. Remove bay leaves, then using a bean smasher or immersion blender, smash or blend leaving some chunks.
3. Add spinach and mushrooms.
4. Mix potato starch and cold water, then add to the soup to thicken.
5. Garnish with chopped green onions.

Zucchini Stuffed Mushrooms

An elegant and tasty dish suitable for a potato diet.

Read also: Recipes for Gestational Diabetes

Ingredients:

• 6 Large White Mushrooms
• 1 medium zucchini, peeled and finely diced
• 1/4 cup red onion, finely diced
• 1/4 cup roasted red pepper, finely diced
• 3 cups fresh spinach, chopped finely
• 6 Mushroom Stems, finely diced
• 1 tsp minced garlic
• 1 tsp fresh thyme (or 1/2 tsp dried)
• 1 tsp fresh oregano (or 1/2 tsp dried)
• 5-6 drops of Liquid Smoke (optional but gives it a good flavor, you could also substitute with a small sprinkle of smoked paprika)
• Salt and pepper to taste
• 1/2 cup Nutritional Yeast, plus 2 tsp extra

Instructions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Clean mushrooms, remove the stems, and set aside to dice. Put mushroom caps in a non-stick baking pan.
3. Combine the rest of the finely diced ingredients except for the spinach and nutritional yeast in a saucepan and simmer with tablespoons of water if needed until tender and most of the moisture has cooked away.
4. Then add the spinach and cook on low for a few more minutes. Remove from heat and drain off any excess water. Use paper towels to remove any more excess moisture.
5. Now add your half cup of nutritional yeast and stir well.
6. Use large spoonfuls and generously fill up your mushroom caps.
7. Cover with foil and bake at 400 degrees Fahrenheit for 30 minutes or until mushrooms are fork tender.

Additional Potato Recipe Ideas

Potatoes are incredibly versatile, and there are many other ways to prepare them. Here are some additional ideas:

• Baked Potato Halves: Yukon gold baked potato halves are easy to prepare and perfect for a quick meal or snack.
• Potato Wedges: Simple and easy potato wedges can be seasoned and baked in the oven.
• Mashed Potatoes: A basic vegan mashed potato recipe with just three ingredients can be customized to your liking.
• Hash Browns: Make crunchy homemade hash browns using frozen shredded potatoes without oil.
• Instant Pot Potatoes: Cook whole potatoes quickly and easily in the Instant Pot.
• Papas a la Mexicana: Spicy breakfast potatoes with jalapeño, onion, garlic, tomato, and cilantro.
• Spinach Hash Browns Breakfast Bowl: A filling breakfast option with spinach and hash browns.
• Skillet Potatoes and Kale: Pan-seared skillet potatoes and curly kale seasoned with tomato salsa and garlic salt.
• Baked Potato with Broccoli and Vegan Cheese Sauce: A plant-based version of Wendy's broccoli cheese potato.
• Dry Roasted Diced Potatoes and Onion: Diced potatoes and onion baked without oil with cumin, garlic, and chili powder.
• Air Fryer Mexican Potatoes: Spicy air fryer potatoes with jalapeño, onion, garlic, tomato, and cilantro.
• Air Fryer Roasted Potatoes with Broccoli: Oil-free air fryer roasted potatoes paired with steamed broccoli.

Sweet Potato Recipes

Sweet potatoes are a delicious and nutritious alternative to regular potatoes.

• Baked Murasaki Sweet Potatoes: Perfectly bake Murasaki sweet potatoes with white flesh and red/purple skins.
• Roasted Sweet Potato Cubes: Roasted sweet potato cubes with cumin, chili powder, and other spices.
• Vegan Puréed Sweet Potato Pudding: A 5-ingredient vegan puréed sweet potato pudding.
• Instant Pot Murasaki Sweet Potatoes: Steam whole Murasaki sweet potatoes in the Instant Pot.
• Grilled Sweet Potatoes: Grill sweet potatoes whole over an open fire for a smoky flavor.

Oil-Free Sauces and Condiments

Top your potatoes with oil-free sauces, salsa, condiments, or even soup or chili!

• Vegan Cheese Sauce: Rich, creamy, and velvety faux cheese sauce made using real food.
• Silken Tofu Sour Cream: Creamy and smooth silken tofu blends up into a thick and tangy sour cream.
• Guasacaca Sin Aguacate Sauce: A tangy, bright green cilantro sauce.
• Vegan Rotel Dip: Potato carrot cheese sauce mixed with spicy Rotel.
• Vegan Chipotle Mayo: Creamy, thick, and spicy vegan chipotle mayo.
• Vegan Miracle Whip: Creamy and thick vegan Miracle Whip copycat recipe.
• Cauliflower Alfredo Sauce: Creamy and garlicky alfredo sauce made from cauliflower (no cashews! no flour! no nutritional yeast!).
• Pico de Gallo: Super fast, easy, and flavorful fresh salsa recipe.

Tips for Healthy Potato Preparation

• Choose the right potato: Different types of potatoes have different textures and flavors. Experiment to find your favorites.
• Leave the skin on: Potato skins are a good source of fiber, potassium, magnesium, and folate.
• Cook potatoes in advance: Cooking potatoes in advance and storing them in the fridge for a day or two before eating can help to lower their impact on blood sugar.
• Be mindful of toppings: Avoid unhealthy toppings like cheese, bacon, sour cream, and butter. Instead, opt for healthy toppings like vegetables, salsa, and oil-free sauces.
• Control portion sizes: Potatoes can be high in carbohydrates, so it's important to control portion sizes.

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