Crispy Potatoes
If you love crispy roasted potatoes but want a version that’s better for blood sugar and gut health, this is the recipe for you. By boiling and refrigerating potatoes before roasting, you increase their resistant starch—a form of carbohydrate that feeds beneficial gut bacteria and doesn’t spike blood sugar like regular starches.
This method makes potatoes easier on digestion, more satiating, and just as delicious.
Why Resistant Starch Matters:
Resistant starch resists digestion in the small intestine and ferments in the large intestine. This feeds your gut microbes and produces short-chain fatty acids like butyrate, which supports gut lining integrity and lowers inflammation. It also:
Helps regulate blood sugar
Improves insulin sensitivity
Increases fullness and reduces cravings
Ingredients:
2 lbs Yukon gold or red potatoes (thinner-skinned work best)
2 tbsp avocado oil (or olive oil)
1 tsp garlic powder
1 tsp onion powder
1 tsp dried thyme or rosemary
1 tsp paprika (optional for color)
¾ tsp sea salt
½ tsp black pepper
Instructions:
1. Prep + Boil the Potatoes
Wash and cut potatoes into even 1-inch cubes or wedges.
Place in a large pot, cover with water, and bring to a boil.
Boil for 8–10 minutes, or until fork-tender but not falling apart.
Drain and let cool slightly.
2. Chill to Boost Resistant Starch
Transfer the cooked potatoes to a glass or ceramic container.
Cover and refrigerate for at least 12 hours, or overnight.
(This step converts digestible starch into resistant starch.)
3. Roast or Air Fry for Crispy Perfection
Oven Method:
Preheat oven to 425°F (220°C).
Toss chilled potatoes with oil and seasonings.
Spread on a parchment-lined baking sheet in a single layer.
Roast for 25–30 minutes, flipping halfway, until golden and crisp.
Air Fryer Method:
Preheat air fryer to 400°F (200°C).
Toss chilled potatoes with oil and seasonings.
Air fry for 15–18 minutes, shaking halfway through, until crispy.
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Pro Tips:
Don’t skip the chilling step—it’s key to forming resistant starch.
For extra crispiness, lightly smash the potatoes before roasting.
Season with fresh herbs like parsley or chives before serving.
Why You’ll Love These Potatoes:
✅ Blood sugar-friendly
✅ Gut-health approved
✅ Crispy on the outside, fluffy inside
✅ Versatile side dish for any meal
🍽 Serve With:
Grilled salmon or chicken
A breakfast egg scramble
Roasted veggies and tahini drizzle
Leftover for meal prep!
📌 Save this recipe if you're looking for a healthier way to enjoy potatoes with all the crunch and none of the crash.
