Fuel Your Workout with Healthy Potato Recipes

Don’t think potatoes have a place in your weight loss plan? Choose the right recipes, and potatoes can be a healthy and important part of your diet.

You might worry that the carbs in potatoes could derail your weight loss goals, but according to the Mayo Clinic, losing weight is all about expending more calories than you eat. A medium potato is a naturally fat- and cholesterol-free food and at a measly 110 calories, it’s a natural choice for maintaining a healthy weight.

In fact, your body needs carbohydrates to fuel your brain and your muscles. Studies suggest that a diet that includes a healthy amount of carbs can even lead to more endurance in your workouts.

What does all of this mean? It means that potatoes can fuel your workout, as long as they’re part of an overall healthy meal. That doesn’t mean you have to eat these foods right before working out. Just incorporating them into your regular diet can help provide fuel for your muscles for a better workout.

Need some recipes to get you started? These healthy potato recipes are great choices to get energized for exercise.

Chili Lime Chicken Potato Tacos

Healthy Chili Lime Chicken Potato Tacos

This recipe has a nice balance of protein from the chicken, carbs from the potatoes and the taco shells, and a little bit of fat from reduced-fat cheese.

 
 

Fiesta Potato Smashers

Fiesta Potato Smashers

Pair up this veggie-packed potato recipe with a protein source like chicken, beans, or tofu for a balanced meal to supercharge your workout routine.

 
 

Grilled Potato Kabobs

Grilled Potato Kabobs with Lemon Herb Drizzle

You don’t have to skip summer cookouts to maintain a healthy diet. Include these grilled potato and vegetable skewers in your next cookout menu!

 
 

Mediterranean Savory Salad

Mediterranean Sun Kissed Savory Salad

Salads are synonymous with weight loss, but a pile of lettuce isn’t enough to keep you going at the gym. Try out this hearty dinner salad with potatoes and a touch of feta cheese instead.

 
 

Purple Potato Salad

Purple Potato Salad with Beets and Arugula

This is another spin on a dinner salad that includes healthy fat and a dose of protein from walnuts and beautiful beets for a little bit of natural sweetness.

 
 

Lightened Potato Latkes

Lightened Up Potato Latkes

Traditional latkes are pan-fried in lots of butter or oil, but our healthier version packs a nutritional punch! Serve these up with Greek yogurt for dipping to give yourself a little protein boost.

 
 

Potato Scramble

Potato Scramble with Butternut Squash and Pasilla Peppers

Start the morning off with a nice balance of protein, fat and carbs. Serve your scrambled potatoes with a fried egg or two to give your afternoon workout a boost.

 
 

Sweet Potato Kale

Sweet Potato & Kale Salad with Pineapple

Carbs, healthy fats, and a superfood punch from plenty of fresh kale? Talk about an energy wallop! You can eat this kale salad as a side dish or a main course.

 
 

Greek Yogurt and Sriracha-Roasted Chickpeas

Baked Potato with Greek Yogurt and Sriracha-Roasted Chickpeas

Pump up your workout with this one-bowl meal. Beans and yogurt add protein to your standard baked potato while keeping the fat grams in check.

 

7 Healthy Potato Recipes to Help You Lighten Up

7 Healthy Potato Recipes

Spring took its sweet time in a lot of the U.S. this year, didn’t it? It was a long, cold winter, but the sun is finally starting to peek through, and warmer days are upon us!

Warm weather means trading winter coats for shorts and t-shirts, swapping boots for sandals, and before too long we’ll be going to pool parties and planning summer beach vacations! After a long winter of hiding under bulky sweaters and heavy coats, you might not be bikini-ready, and now’s the time to start eating healthier to help your body bounce back!

When you’re trying to maintain a healthy weight, it’s really calories that count.

Choosing healthy foods like potatoes and sweet potatoes can help you feel full without breaking your calorie budget.

Did you know that a medium-sized potato has only 110 calories, and a medium sweet potato boasts a slim 103 calories? And a sweet potato has four grams of fiber, which is great for anyone trying to trim down without feeling deprived. Also, fiber helps your body feel fuller longer with fewer calories.

Potatoes and sweet potatoes are also fat- and cholesterol-free foods.

Ready to dive into some potato dishes before it’s time to jump into that swimming pool? We’ve got a few light, healthy potato recipes to help you meet your fitness goals….deliciously!

Light Loaded Baked Potato Soup
1. Lightened Up Loaded Baked Potato Soup

Blend up some fresh veggies with low-fat milk and cheese for a tasty spring soup! You can serve this on its own or with some whole grain bread for dipping for a satisfying, healthy meal. One bowl has just 159 calories!
 
 

Greek Salad Baked Potatoes
2. Greek Salad Baked Potatoes

Instead of cheddar and sour cream, try a different spin on the loaded baked potato, and top it with fresh veggies instead. A little bit of zesty feta cheese finishes off this quick, 211 calorie dish that won’t let your tastebuds down!
 
 

Sweet Potato Curry (MyRecipes)
3. Sweet Potato Chicken Curry

Sweet potato pairs beautifully with spicy curry seasonings in this light, one-dish meal that’s less than 200 calories per serving. Spoon it over brown rice for a little extra fiber to keep you feeling full.

Image Source: MyRecipes.com
 
 

Sweet Potato Spinach Quesadillas (Health)
4. Sweet Potato and Spinach Quesadillas

You can make this zesty dish even lighter by toasting your quesadillas in the oven or melting the cheese in the microwave instead of pan-frying. At just 391 calories per serving, though, you’re eating healthy any way you slice it!
 
 

Chili Lime Potato Tacos
5. Quick & Healthy Chili Lime Chicken Potato Tacos

Who doesn’t love taco night? Chicken and potatoes pair up with fresh vegetables and a zesty sauce for a supper that clocks in at just 220 calories per two taco serving. Best of all, you can mix it up with the many variations and make tacos just the way you like.
 
 

Sweet Potato Latkes (Women's Health)
6. Sweet Potato Latkes
A sweet take on this traditional dish, these sweet potato pancakes clock in at only 73 calories each. The secret? Instead of pan frying, you bake these up in the oven.
 
 

7. Quick & Healthy Garden Veggie Potato Salad

Spice up that traditional potato salad with plenty of fresh veggies to add vitamins and fiber without adding too many calories. The secret to this lightened up potato salad? We use Greek yogurt instead of fat-laden mayo.
 

Sweet Potatoes: Exercise Superfood

Whether you’re a weekend warrior, athlete or bodybuilder, you need to eat foods that nourish you, are sources of lasting energy, and help with muscle recovery long after your workout is over. Sweet potatoes are a superfood that can do just that, and one that no exercise diet is complete without.

Below are three ways that sweet potatoes help your body stay in top shape so you can accomplish your fitness goals.
 

Energy

Muscles require carbohydrates for energy, and sweet potatoes are a great source, with a medium-sized one providing 24g.

In addition, sweet potatoes provide a healthy dose of complex carbohydrates, which take longer to be digested and help supply the body with energy over a longer period of time. Unlike simple carbohydrates — which break down fast into glucose for quick energy, and turn into fat stores that can cause weight gain when unused — complex carbohydrates break down into glycogen and are stored in the liver or muscles to be used as fuel for exercise.

They are also a good source of dietary fiber, which has a gradual, steadying effect on blood sugar, making sweet potatoes a sustained source of energy.
 

Muscle and Bone Function

With over 300mg in a medium-sized one, sweet potatoes are a good source of potassium, which is an electrolyte that plays a key part in skeletal and smooth muscle contraction, and makes it crucial for proper digestive and muscle function.
 

Muscle Recovery

Sweet potatoes are highly packed with calcium, and iron, and are high in beta carotene, which, together with other essential antioxidants like vitamins A, C and E, helps with protect cells and muscles recover and regenerate.

In fact, sweet potatoes contain more vitamin A than carrots, and are the best natural source for beta carotene, as they provide more than any other fruit or vegetable.

 

References

Carbohydrates Burned During Exercises

Potassium

Sweet Potato Benefits for Bodybuilders

Top Athlete Nutrition Foods for Greater Performance and Energy Maximization

What Foods Are Good for Energy or Vitamins?