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Smashed Potatoes (with resistant starch!) are a fabulous side dish that’s easy to meal prep ahead of time. Make this potato dish alongside your favorite main dishes. Or, use Smashed Potatoes as an appetizer base; they make a great finger food with toppings! More on that below …
Smashed Potatoes with resistant starch was one of the first smashed potatoes recipes to be published on the internet. That’s because the gourmet cooking method became popular right when I learned about resistant starch. The two went together so well!
Smashed Potatoes are a classic recipe for a crispy creamy comfort food that’s healthy — and perfect for many diets, including Paleo, Primal, Whole30, Vegan and Gluten-free.
Are potatoes healthy
When I was little, no one thought potatoes were healthy. Nor was white rice.
They didn’t know about resistant starch!
Of course, potatoes can be healthy either way — full of Vitamin C, folate, iron, phosphorus, potassium, niacin and pantothenic acid, not to mention phytonutrients.
But, Smashed Potatoes with resistant starch (RS) do need to be prepared a certain way — to have RS!
Potatoes don’t have RS when they’re freshly cooked … It’s a matter of nurture. So in this recipe, I show you how to be sure yours have it.
I share how to cultivate resistant starch in your already delicious preparations, to be sure your meal is extra healthy for your colon health and immune system.
What are prebiotics and resistant starch
What is resistant starch?
Resistant starch is one variety of prebiotic food.
What are prebiotics?
Prebiotics are food for probiotics.
Here’s how prebiotics work in our bodies:
- When our good gut flora consume prebiotic foods they produce butyrate.
- Butyrate is a short chain fatty acid that is, in turn, consumed by T cells.
- T cells are super important in our bodies: They fight inflammation, prevent autoimmune diseases and cancer, and even fend off antigens* and pathogens. (*Antigens are substances that prompt our bodies to have an immune response by producing antibodies. T cells can distinguish between different kinds of antigens and prevent an autoimmune response.)
Watch my You Tube video on prebiotics here to learn more.
When we eat lots of prebiotic foods, like foods that contain resistant starch, we are in essence creating an army of T cells to help keep ourselves well.
Our bodies produce fewer T cells as we age; so it’s a good idea to promote their proliferation.
RS3 resistant starch
The form of resistant starch that potatoes have the potential to yield must be created by:
- first cooking them
- then cooling them
This kind of resistant starch is called RS3, or retrograded. Once cooled, RS3 containing foods can indeed be reheated.
Cooled RS3 foods that have been cooked are very high in RS. So cold leftover Smashed Potatoes are a great idea.
This is how I got the idea to start using Smashed Potatoes as an appetizer:
- Serve Smashed Potatoes as an appetizer or side dish with toppings.
- See the section below for ideas.
How to use Smashed Potatoes for an appetizer
Smashed Potatoes are way better than a little piece of toast for loading up with beautiful appetizer toppings! Try some of these on top of your Smashed Potatoes, for easy, impressive, crispy, creamy, delicious savory bites:
- Smoked Salmon with sour cream and fresh dill, optional thinly sliced cucumber: See photo below.
- Mexican ground beef, sour cream/Avocado Crema, olive slices, and optional spicy red pepper sauce, fresh cilantro and guacamole/avocado.
- Pastrami and sauerkraut, optional melted Gruyère or Swiss cheese, for those who eat dairy, on the potatoes before the meat and kraut.
- Olive tapenade, marinated artichoke and chèvre or feta.
What to serve Smashed Potatoes as a side dish with
Smashed Potatoes make a great side dish for traditional American foods, such as holiday fare, steaks or roasted chicken.
But they also go great alongside ethnic dishes, like Indian curries, Greek mezzas and with Mexican breakfasts!
Here are a few great Gluten-free recipes to consider:
- Coconut Ground Beef Curry with Turmeric
- Easiest Paleo Beef Short Ribs
- Paleo Fried Chicken
- Best Shakshuka
Smashed Potatoes’ Resistant Starch
Let’s look at how this Smashed Potatoes recipe takes RS3 into account:
- We cook and cool the whole potatoes. — This health food method is also convenient. Boil potatoes ahead of time, say on a weekend or when you have time home, then pop into the fridge until you’re ready to quickly smash and bake them.
- When we smash and bake them, they become cozy on the inside, crusty on the outside — and full of prebiotics (from the prior chilling).
This approach to cooking is a slow food version of fast food potatoes, plus more delicious.
Which potatoes have the most resistant starch
If you can get your hands on purple heirloom potatoes, they have the highest levels of nutrition and resistant starch, once cooked and cooled.
Smashed Potatoes
Equipment
- pot for boiling potatoes
- spatula
- oven
Ingredients
- 2-½ pounds potatoes New, Red, or small Yukon Gold, washed
- ¼ cup (approximately) avocado oil for drizzling; you may use duck fat, if preferred (melted)
- sea salt to taste
Instructions
- Place potatoes in large pot. Cover with water by 1". Boil slowly until fork tender, about 25 minutes, depending on their size. Drain and cool potatoes. Refrigerate them overnight or for 4 to 6 hours.
- Grease large cookie sheet with avocado oil or duck fat. Set aside.
- Preheat oven to 400 degrees Fahrenheit. With the back of an offset spatula, smash each potato. (I like to smash each one twice, as the thinner they are, and the more smashed, the more bits get crispy and flavorful.)
- Place onto prepared greased cookie sheet. Drizzle generously with avocado oil and sprinkle with sea salt. (Use your fingers to rub the top of each potato with the oil.)
- Bake 25 minutes, then flip each potato. (If some are a lot darker, you can rotate them around so the darker ones get moved to the center of the pan, and the lighter ones are moved to the edges.) Bake 10 additional minutes. Serve.
Nutrition
You can Pin Smashed Potatoes with Resistant Starch here:
More Paleo side dish recipes you’ll enjoy:
Why are potatoes Paleo (and are they GAPS compliant)
You might be wondering if these Smashed Potatoes are GAPS, and what makes them Paleo-friendly?
Potatoes are GAPS-friendly for those phasing off the diet. New potatoes are the first food recommended by Dr. Natasha Campbell-McBride, to challenge and see how one does, a very gentle starch.
Potatoes are Paleo because the foremost Paleo thinkers are advocates for smart carbs, smart starches and specifically for adding in resistant starch. Many Paleo educators even recommend potato starch powder as a source of RS; but we all know that in former days when everyone was eating good, mineral rich foods no one was eating a pesticide grown (think dirty dozen) factory-made anything. Whole foods! That’s the way!
Lastly, potatoes are not for everyone. Potatoes are in the nightshade category of produce. So if you have or get achy joints from potatoes, they’re a good food to avoid.
Anna @GreenTalk says
Oooh. Now I know what I am going to do with all of those potatoes in my pantry. Can I use something other than avocado oil. I have an issue with avocado.
Megan Stevens says
Yes, you can use melted animal fat or extra-virgin olive oil. 🙂
Anna @GreenTalk says
I told son #4 that I had to try this recipe for him and explained why. Let’s see his reaction.
Megan Stevens says
Hope he loves them! The Yukon Gold’s really get sweet. Do you grow that variety? Have you ever grown purple heirlooms?
Renee Kohley says
We have potato hash every Tuesday and Saturday here and I always boiled the potatoes the night before and then cube and crisp them up in a pan the next morning and I had no idea I was doing the resistant starch thing! Yeah! Very cool! I love this baking method – I might do this for dinner this week! Thank you!
Megan Stevens says
You’re welcome! Yes, love when that healthy stuff happens and we feel affirmed afterwards that we’ve been doing it “right” and the best way, without even knowing it.
Emily @ Recipes to Nourish says
I love this recipe! Everyone in my family loves potatoes, especially those beautiful crusty brown edges, like the ones in your photo. As you know my oldest refuses pretty much everything I make, but she loves potatoes. I think if I made them this day {instead of a Russet baked potato which is what she’s been asking for lately} she would be so happy. Plus I could get all of that healthy fat into her too.
Megan Stevens says
Lovely! I hope she does enjoy them. The more fat, the better- the crispier they get. Also, I need to add this to the recipe: I found that the cast iron skillet gets the crispiest edges, as opposed to using baking trays.
Andrea Kessel Fabry says
This is super helpful. We were on GAPS for several years and did great bringing back red potatoes. I love the resistant starch advice!
Megan Stevens says
Great, so glad.
Kristie Blankenship says
My hubby won’t eat potatoes because he is a diabetic and he says they raise his blood sugar. Would eating them like this make any difference?
Megan Stevens says
Hi there, if cooked and cooled twice, they are more diabetic friendly. Baking may also be more helpful than boiling for producing extra RS. Some helpful info related: when starches are digested, they usually break down into glucose. Because resistant starch is not digested in the small intestine, it doesn’t raise glucose. Instead, it feeds gut flora, which is good for blood sugar levels/glycemic control. Overall, you’d want to ask your doctor or slowly, carefully experiment, but I do know this prep of RS carbs is helpful for those with blood sugar issues.
Shaunie Miller says
If done properly, the resistant starch does not raise blood sugar levels. But, the potatoes need to be baked for optimal resistant starch production, then cooled, then cooked and cooled again, which creates more resistant starch.
Tash @ HolisticHealthHerbalist says
YUM!! Sounds like the perfect side dish! Definitely going to try this 🙂
Megan Stevens says
Great, Tash!
Ike Standifird says
Would freezing the once cooked potatoe do any harm to the nutrient value?
Megan Stevens says
No, but freezing would affect the texture a bit.
Ike Standifird says
Thank you.
CJrMom says
Question: is baking vs. boiling them ok? I cook big steamer trays of baked potatoes every week to have for dinner and leftovers. I so did not know this but have believed for years that potatoes are healthy but love to know how this method does better.
Megan Stevens says
Baking is fine! Yes. 🙂
Shaunie Miller says
Baking actually increases the resistant starch more than boiling. If fact, from what I have been reading, cooking and cooling a second time ensures the most resistant starch.
Marianne Davies says
Shaunie, I’d like to know more about the effect on resistant starch when reheating potatoes. Where have you been reading about this? Thanks!
Katie Stanley says
Well, what do you know? I’ve been doing it right for years! With the exception of mashed potatoes I normally cook them ahead of time and keep them in the fridge to reheat for later on. 🙂
Megan Stevens says
Yay!!! Yes, we get a better texture that way, too! Crispier edges. 🙂
Elaina Newton says
Wow! Makes me want to eat leftover potatoes way more often. And they are so yummy warmed up in a skillet with your favorite cooking oil or in the oven. Thanks so much for sharing this!
Megan Stevens says
You’re welcome!
Sue says
I think I made a boo boo. My potatoes were so large that I cut them in halves or quarters. I guess I should have left them whole?? I was going to have pasta with a pasta meat sauce last night but decided to try the smashed potatoes instead since they were just coming out of the oven and smelled soooo good. It was delicious. Guess what I’m have for dinner tonight? I bought a second bag of organic potatoes because I knew this recipe would be a hit. Thanks.
Megan Stevens says
You’re welcome! I’m so glad you’re enjoying! Thanks for sharing your experiences! 🙂
Evlyn Llanos says
I listened to the podcast about resistant starch..I learned so much! My question is: I grew up eating green plantains( latin food). It’s either boiled or fried, so would I get the same benefits? Thanks for all you do.
Megan Stevens says
Hi Evlyn, I’m so glad. No, unfortunately, the benefits are lost when plantains are cooked. Sorry! 🙁
Kathi Robinson says
I have a garden full of purple heirlooms this year, which aren’t quite ready to be dug up yet. And yes, I’m diabetic also, so potatoes do a number on the blood sugars. But someone mentioned purple potatoes don’t raise your BS very much so I bought some tubers and planted them just to find out. Here’s hoping I have any kind of success since I haven’t had a potato for about five years (and they are my absolute favorite food.) Can’t wait till my crop is ready for harvest now.
Megan Stevens says
I hope they work for you!! Purple heirlooms resistant-starch-style are the best!
Shaunie Miller says
From what I have been reading, the potatoes will create more resistant starch if they are baked the first round, cooled in the fridge for at least 8 hours, then recooked and cooled again.
Shaunie Miller says
Also, raw potatoes have much higher levels of resistant starch than cooked ones. Maybe that is why I used to crave them, and eat them as a kid with salt and pepper.
4 Tbsp of Bob’s Red Mill unmodified Potato Starch, not potato flour, will give you the recommended amount for optimal colon health. And it is made from raw potatoes.
They recommend starting out with 1 tsp to 1 Tbsp at first in order for your body to adapt. There may be some gas or bloating as the body adapts that goes away after a few days. Starting with smaller doses minimizes the gas and bloating.
Potato starch made from cooked potatoes will dissolve in water, raw potato starch will sink to the bottom of the glass if you wait a few minutes.
Per Megan’s other article, https://eatbeautiful.net/what-are-resistant-starches-and-who-should-be-eating-which-ones/ –
Green bananas or green banana flour, and green plantains or green plantain flour are also good sources. Bit chalky if eaten raw, but can be put in a smoothie to mask the taste.
Cooked, cooled, cooked, cooled barley, rice and beans also have resistant starch. They can be eaten cold in salads for optimal results, or reheated. Beans can also be made into dips by pureeing in a food processor, or lukewarm soups by blending in a blender.
Shaunie Miller says
PS… using a variety of foods with resistant starch feeds different probiotics in the colon.
Shaunie Miller says
PS Again… some people achieve optimal results from less than 4 Tbsp a day, depends on the individual needs.
Joe says
Thank you for all your comments here. Very informative ! Where would you recommend i read more about resistance starch?
Megan says
Hi Joe, this article has more on resistant starch: https://eatbeautiful.net/what-are-resistant-starches-and-who-should-be-eating-which-ones/
Melissa Medford says
So, how does this method reflect on blood sugar levels and a ketogenic diet?
Megan Stevens says
Hi Melissa, blood sugar levels rise more slowly after meals with resistant starch, compared to eating carbs that aren’t resistant. RS does improve insulin sensitivity. But these potatoes would not be a part of a ketogenic diet. Many on ketogenic diets will then just isolate the RS, by taking potato starch. As I mention briefly in the post above, I am not a fan. Whole foods are much safer. What can happen with taking the potato starch alone is that it ferments higher up in the colon. The Paleo Mom has more great details on the risks of isolating potato starch here: https://www.thepaleomom.com/resistant-starch-its-not-all-sunshine-and-roses/
Melissa Medford says
Thanks Megan, yes…I don t do supplements and try to get everything I need from food. It is nice though, fixed properly there are benefits whether they are on the ketogenic diet or not. And there seems to be other veggies that I can eat, prepared correctly, that do the same thing. Everything in moderation with me and count those carbs.Thanks again, Melissa
linda spiker says
These look so amazing! I want to eat them right now!
Megan Stevens says
Yay, thanks!
Susan Russell says
Hi, love this information and recipe! I usually buy an organic red skinned potato, variety name “Laura”. I treat them as a treat, because I have read so much in the past about the negative effects of the deadly nightshade family. Does this preparation style change any of that?? Susan, Perth Western Australia.
Megan says
Hi Susan, good question. Nightshades do affect some people and they don’t bother others. The best way to reduce any possible effects is to first cook your potatoes in a pressure cooker. But, other than that, you can just watch/listen to your body. At the first sign of joint pain you would back off. Hopefully you’re one of those people who will always be able to enjoy potatoes! 🙂
Guy says
Megan first I need to know do potatoes have to be organic and secondly can you just boil potatoes and put them in the refrigerator and eat them cold or heat them up in the pan to warm temperature
Megan says
Hi Guy, yes, potatoes are one of the dirty dozen foods that we should buy organic. Good question. Also yes to your second question, either cooked and cooled or cooled and then reheated: Both ways have resistant starch. 🙂 Enjoy.
Suzanne Begin says
I read somewhere that to keep the resistant starch in cooked & cooled foods, you have to reheat the food at a very low temperature (165 F), otherwise the resistant starch starts to become digestible again. Your recipe recommends reheating at 400 F… Any thoughts on this?
Megan says
Hi Suzanne, yes, great question. I have read a lot of conflicting opinions, too, about RS and when and how to keep it formed, some from scientific studies. What I’ve found in my actual experience is that RS is present either way possibly because in our GI tracts it cools again to our internal body temperature. By the time it reaches our colon, where it does all its good action, the RS is formed. There may be more RS in a chilled potato than a re-heated potato, but again, there is so much debate on that — possibly because our internal body temp makes each the same temperature, and the transit time to our colon is several hours (conflicting opinions show variations may exist). You can find opinions that argue for each side. I’ve landed on just enjoying cooked and cooled potatoes, whether re-heated or not, and believe from my experience both have RS (they digest better and have GI benefits). Anyone with sensitive digestion may be able to notice the benefits of both ways. I hope that helps! 🙂 Lastly, cooking and cooling potatoes twice seems to have the best benefit. Someone could cook the potatoes, cool, reheat, cool again, then eat or reheat. What’s awesome about this recipe is that it’s basically doing that: boil, chill, bake, eat (or cool and eat, in the case of the appetizer or leftovers options).
Suzanne Begin says
Thank you. I will just cook and enjoy the potatoes the way you describe them and… let’s see if I notice anything different also!
Jay says
Hello so if i wer to eat the poatoe say rite after boiled or thrown in the mircowave will it still have resistant starch? Or only if its cooled. I have sensitive stomach so im trying to avoid the rs
Megan says
Hi, correct, a freshly cooked hot potato does not have RS. 🙂