These roasted breakfast potatoes are a savory mix of crispy potatoes, onions, and peppers. It’s an easy side dish anyone can throw together and can be served with any meal at any time of day!
Breakfast potatoes are a common side dish at diners and restaurants across the country. Also known as home fries, they are often deep fried and drenched in oil. While they taste delicious, they aren’t the healthiest. I prefer to roast my breakfast potatoes in the oven. The results are crispy roasted potatoes that are golden brown on the outside and irresistibly tender on the inside.
Potatoes Bad Reputation
Potatoes, specifically white potatoes, often get a bad reputation for being tied to weight gain and type 2 diabetes. However, the outdated studies that made those conclusions neglected to consider how the potatoes were being processed and consumed. Further hurting the potato’s reputation are popular diets, like the keto diet, which emphasize cutting out carbohydrates from your diet altogether. As discussed below, this isn’t the healthiest approach to diet and sustained weight loss.
Nutrients in Potatoes and Why We Need Carbohydrates
Potatoes don’t deserve the label as being ‘unhealthy.’ From a nutrition standpoint they are an absolute powerhouse. They contain an array of essential nutrients including vitamin C, potassium (more than a banana!), magnesium, protein, and fiber. Leaving the skin on increases the nutrient content even further. Also, in their natural form, potatoes have no added sugar, no fat, and are very low in sodium.
Importance of Carbohydrates
Without carbohydrates we wouldn’t be able to live. Carbs are our body’s main (and preferred!) energy source. All of our body tissues and cells use glucose (the breakdown of carbohydrates) for functioning. Without adequate carbohydrate consumption, our bodies may experience feeling tired, lethargic, or weak. Consequently, if we don’t have enough carbohydrates stored, the body will break down protein reserves from our muscles. So, carbohydrates spare muscle breakdown. Carbohydrates also provide fiber which can help maintain stable blood sugar, reduce cholesterol, and support good bowel health.
I like to treat potatoes similar to a grain or pasta. If I have a potato on my plate, I’ll skip the pasta. I’ll balance out my plate with protein and non-starchy vegetables, so I stay full and satisfied. Like anything else, it’s not the carbs that are bad for you, it’s the overindulgence in carbs, or any food, which can lead to weight gain.
Unhealthy Preparation Can Outweigh Nutritional Value
Problems with potatoes arise in both method of preparation and serving size. Consuming potatoes as French fries, potato chips, loaded potatoes (with sour cream, cheese, bacon), or scalloped potatoes are all delicious, yet not the healthiest ways to eat them. These dishes all contain excess saturated fat, sodium, and calories. Also, we tend to eat these foods in excess, which can contribute to weight gain and health problems.
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Potatoes Can Be Part of a Well-balanced Diet
Potatoes can and should be a part of a healthy diet as long as they’re eaten in moderation and don’t overload them with unhealthy toppings or fry them in fatty oil. Here are some tips for including them in a healthy diet:
- Bake or boil your potatoes instead of frying them
- Top your baked potato with plain Greek yogurt instead of sour cream. Limit other high fat toppings like cheese, butter, and bacon
- Make homemade French fries in the oven or in an air fryer
- Prepare mashed potatoes with low-fat or skim milk. Add flavor with roasted garlic and fresh herbs
This roasted breakfast potato dish is a healthier option than traditional fried home fries. I added sweet potatoes because I love the combination of the two potatoes, and they add a nice sweetness. I also added extra vegetables and fresh herbs to increase the nutritional profile even more. Serve it with your favorite protein and healthy fat and you have one healthy balanced plate.
Tips:
- Don’t crowd the pan. Divide the mixture into two pans. The more air circulation you get, the less steaming and crisper the potatoes will become.
- Cut your potatoes the same size. This will ensure even roasting. If your potatoes are different sizes, they will be cooked through at different times and some might burn when others are not fully cooked.
- Leave the skin on. I chose to peel the skin off the potatoes this time, but you can leave the skin on for added nutrients. It will change the texture a bit. Be sure to scrub the outside of the potatoes well if you choose to leave the skin on.
Recipe Adaptations
These roasted breakfast potatoes are delicious as written, but feel free to customize with your favorite spices and vegetables.
- Change the spices to your liking: add chili powder or cayenne for a little heat, or thyme, sage, cilantro, or basil.
- Incorporate other root vegetables: parsnip, carrots, beets, rutabaga, turnips, and more.
- Add meat or plant-based protein: bacon, sausage, prosciutto, or plant-based meat substitutes or chickpeas
- Other vegetables you can add to this hash: kale, spinach, mushrooms, jalapeño peppers, celery
How to serve the potato hash
These roasted breakfast potatoes are perfect to serve for breakfast or brunch. Add your favorite kind of eggs (scrambled, fried, or poached), pair it with some slices of avocado, and slices of bacon or sausage and you have a well-balanced meal. Breakfast for dinner?…..YESS!!
Alternatively, don’t feel limited to strictly serving these roasted breakfast potatoes just for breakfast. They’d go perfectly as a side dish for just about any meal. They are so versatile!
You can also serve these breakfast potatoes with:
- Frittata with Broccoli, Potato, Bacon, & Cheddar Cheese
- Healthy Banana Oat Pancakes
- Chicken Burgers with Spinach & Feta
- Healthy Chipotle Ranch Sauce (great for dipping!!)
Need more recipe ideas? Try these:
- Crispy Baked Zucchini Fries
- Lemon Garlic Marinated Chicken
- Tofu Parmesan
- Stuffed Mexican Sweet Potatoes
- Fried Rice (Better than takeout!)
Roasted Breakfast Potatoes
Ingredients
- 2 medium-large sweet potatoes peeled and cut into ¼-½-inch cubes
- 2 large russet or Yukon potatoes peeled and cut into ¼-½-inch cubes
- 3 Tablespoons light olive oil divided
- 1 ½ Tablespoons rosemary minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika or regular paprika
- Ground black pepper to taste
- Kosher salt to taste
- 1 red pepper diced
- 1 medium red onion diced
- 3-4 garlic cloves minced
- ¼ cup packed parsley minced
- 2 scallions sliced (to garnish; optional)
Instructions
- Preheat the oven to 400°F. Prepare two baking sheets with aluminum foil and lightly grease.
- Add the sweet potatoes and white potatoes to a large mixing bowl. Drizzle two tablespoons olive oil on the potatoes and toss to evenly coat. Next, sprinkle the rosemary, cumin, and paprika and stir to evenly coat the potatoes. Divide the potatoes among the two baking pans and spread the potatoes so they are in one even layer. Season with black pepper and salt to your liking.
- Place the potatoes in the oven and roast for 35-40 minutes, stirring every 10-15 minutes, until golden brown, crispy on the outside but soft on the inside. Remove from the oven and set aside to cool for five minutes.
- Meanwhile, while the potatoes are roasting prepare the other ingredients. Heat a medium skillet over medium heat. Add 1 tablespoon of olive oil to the pan. Once hot, add the red pepper and onion to the pan. Sauté, stirring occasionally, until vegetables are golden brown and tender, about 10-15 minutes.
- Add the minced garlic to the onions and peppers. Stir for 1-2 minutes until fragrant. Remove from heat.
- When the potatoes are done, put them in a large mixing bowl. Add the onion pepper mixture, and parsley and stir until well combined. Garnish with optional scallions. Serve and enjoy.
Nutrition Facts
What’s your favorite way to prepare potatoes? Share in the comments below. I love to try out your recommendations, and maybe other readers will love your ideas, too! Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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