Baked Mashed Potato Bites Recipe - Healthy Appetizers (2024)

FAQs

Are baked mashed potatoes healthy? ›

Wealth of micronutrients

They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6.

The Bottom Line. It is totally fine to eat potatoes every day. While how you prepare and cook potatoes and how much you eat could possibly impact your health, whole potatoes with skin are a nutritious vegetable with health benefits.

They're surprisingly healthy.

The calories ranged from 80 to 180 per serving, while fat content averaged around 6 grams per serving and sodium content ranged from 35 mg per serving to 470 mg.

Almost any meat complements the creamy texture of mashed potatoes. Traditionally, they're served with roasted chicken, grilled steak, pork chops, meatloaf, or turkey. However, they also work well with more gourmet choices like duck, lamb, or a rich beef bourguignon.

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.

Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.

As they age, or with improper storage, potatoes may develop sprouting and green spots. If there isn't any sprouting, you can use the color change as an indicator of spoilage. If the skin looks greenish or if there's sprouting present, you'll need to remove the sprouts or toss the whole potato, depending on severity.

Baking a potato is the best way to prepare it, as baking, or microwaving, a potato causes the lowest amount of nutrients to be lost, she said. The next-healthiest way to cook a potato is through steaming, which causes less nutrient loss than boiling.

Generally, mashed potatoes made with just potatoes, milk, and butter can be a source of carbohydrates and vitamins, while adding excessive amounts of butter and cream can increase their calorie and fat content. Whole potatoes, especially with the skin, provide more fiber and other nutrients, such as potassium.

Can you eat too much mashed potatoes? ›

Eating four or more servings per week of boiled, baked, mashed, or fried potatoes is associated with an increased risk of high blood pressure, according to a review of three large U.S. studies.

Because the starch is low calorie but very filling, researchers found that filling a plate full of potatoes can contribute to a shrinking waistline. “People tend to eat the same weight of food regardless of calorie content in order to feel full,” professor Candida Rebello, a co-author of the study, told SWNS.

For the silkiest fluffy mashed potatoes, start with firm, cool Russet Burbank spuds, also known as baking potatoes. They're the easiest to mash without becoming pasty and are even tastier steamed instead of boiled.

delivers the most flavorful mash of all time. That intensity of flavor comes from reducing the water content of the spuds by roasting them (rather than boiling them), as well as combining two types of potatoes (earthy russets and buttery Yukon Golds).

Of rice, pasta, potatoes, and bread, potatoes are the healthiest of these starchy and complex carbohydrate foods. This is because potatoes are dense in nutrients, containing essential minerals, vitamins, and other micronutrients. Potatoes are also high in fiber, helping to satiate hunger and regulate blood sugar.