Remember cooked potatoes? I admit I almost forgot about them amid the carb-swapping cauliflower craze in a bowl of cereal. Baked potatoes are the ultimate comfort food– starchy, warm and filling, they are the perfect antidote to cold autumn nights. It’s amazing how something so healthy, so available and inexpensive can also be so delicious. But it’s true. And baked potatoes are also healthy.
What about carbohydrates, you say? I say, and them, indeed! I admit that I too avoided potatoes for a long time. But not more. I’ll take my baked potatoes and eat the skin too. Here’s why: Potatoes are high in vitamin C (good for keeping your immune system healthy) and potassium (good for healthy blood pressure) and offer a bit of fiber, especially when eaten with the skin . And according to my reliable nutrition sources here at EatingWell, eating more fiber will help you lose weight and keep it off. All this for around 50 cents per potato! Is this a good deal or what?
In fact, the problem with most baked potatoes isn’t even the potato itself, but the bits of butter, sour cream, and other not-so-healthy toppings that people load on them. So let’s get back to basics and make some baked potatoes for dinner tonight! Learn how to make baked potatoes herethen try our healthy baked potato toppings.
10 Healthy Baked Potato Toppings
Ham & Broccoli
½ cup cooked broccoli florets; 3 tablespoons of warmed diced ham; 1 tablespoon of natural Greek yogurt; ¼ cup finely grated cheddar cheese
495 calories, 24 g protein, 70 g carbohydrates, 6 g fiber, 3 g sugar, 15 g fat, 7 g saturated fat, 1,785 mg potassium, 233 mg sodium
Vegetarian Italian
¼ cup chopped zucchini cooked with ¼ cup canned no-salt-added diced tomatoes and ½ teaspoon Italian seasoning; ¼ cup grated Italian cheese
394 calories, 15 g protein, 74 g carbohydrates, 6 g fiber, 4 g sugar, 7 g fat, 4 g saturated fat, 1,725 mg potassium, 213 mg sodium
Cottage cheese and roasted tomatoes
½ cup roasted red and/or yellow cherry tomatoes in 2 teaspoons olive oil; ¼ cup cottage cheese; 1 teaspoon chopped fresh chives
425 calories, 16 g protein, 71 g carbohydrates, 6 g fiber, 6 g sugar, 10 g fat, 2 g saturated fat, 1,767 mg potassium, 252 mg sodium
Bacon and avocado
2 slices of cooked bacon; ¼ avocado; 2 tablespoons salsa; 2 tablespoons grated Colby Jack cheese
508 calories, 18 g protein, 75 g carbohydrates, 8 g fiber, 5 g sugar, 17 g fat, 5 g saturated fat, 1,873 mg potassium, 557 mg sodium
Marinara Meat Sauce
2 ounces lean ground beef cooked with ⅓ cup sliced mushrooms and 3 tablespoons pasta sauce; 1 tablespoon grated parmesan
447 calories, 22 g protein, 72 g carbohydrates, 6 g fiber, 5 g sugar, 9 g fat, 3 g saturated fat, 1,804 mg potassium, 327 mg sodium
Scallion Ranch
1 tablespoon low-fat ranch dressing; 2 teaspoons chopped green onions
322 calories, 8 g protein, 70 g carbohydrates, 5 g fiber, 3 g sugar, 2 g fat, 1,570 mg potassium, 187 mg sodium
Tomato-Pesto
1 tablespoon prepared pesto; 1 small Italian tomato, chopped
368 calories, 9 g protein, 70 g carbohydrates, 6 g fiber, 4 g sugar, 7 g fat, 1 g saturated fat, 1,717 mg potassium, 174 mg sodium
Creamy horseradish
1 tablespoon low-fat sour cream mixed with 1/2 teaspoon prepared horseradish
321 calories, 9 g protein, 68 g carbohydrates, 5 g fiber, 3 g sugar, 3 g fat, 1 g saturated fat, 1,578 mg potassium, 40 mg sodium
Creamy chives
1 tablespoon of pureed low-fat cottage cheese; 2 teaspoons chopped fresh chives
302 calories, 9 g protein, 68 g carbohydrates, 5 g fiber, 3 g sugar, 1 g fat, 1,545 mg potassium, 71 mg sodium
Tex Mex
1 tablespoon refried beans; 1 tablespoon prepared tomato salsa; 1 teaspoon chopped fresh cilantro
310 calories, 9 g protein, 70 g carbohydrates, 5 g fiber, 3 g sugar, 1 g fat, 1,588 mg potassium, 149 mg sodium
