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Potatoes get a bad rap, y'all! Far from off limits, potatoes are full of nutrients, filling and low in calories. They are excellent for weight loss and a healthy starch to incorporate into a balanced diet; vegan, plant-based or otherwise.
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All of these healthy potato recipes are vegan, plant-based, oil-free and low in calorie density, which make them great for weight loss. We've listed some sauces that are also low in calorie density to use to dress up your potatoes and give them loads of flavor!
Feel free to incorporate some of these recipes if you're doing a potato diet, potato reset or a Mary's Mini with potatoes as your starch of choice.
Jump to:
- Just potatoes
- Potatoes and veggies
- Sweet potatoes
- Sauces
- 💬 Reviews
Just potatoes
Potatoes are easy to meal prep in bulk, so you always have prepped potatoes you can grab to satisfy your hunger. Here are several ways to prepare your potatoes alone. Eat these by themselves, with condiments or sauce, or alongside vegetables.
Baked Potato Halves (easiest meal prep idea)
Whether you're feeding a crowd, meal prepping in a hurry or eating a mostly potato diet for healthy weight loss, this recipe should be in your rotation. These baked potato halves are easy, tasty and perfect to grab and go! Make these taters in the oven or air fryer.
Check out the recipe!
Oil-Free Roasted Potato Wedges
Simple oil-free potato wedges to eat for breakfast, a snack or as a side to your favorite veggie burger.
Check out the recipe!
3-Ingredient Vegan Mashed Potatoes (dairy-free, oil-free)
This simple, 3-ingredient mashed potato recipe is vegan, dairy-free, oil-free and healthy enough to eat every day!
Check out the recipe!
Healthy Hash Browns (low-calorie, oil-free breakfast)
You can make crunchy homemade hash browns using frozen shredded potatoes without oil on the stove or in the air fryer! This healthy potato recipe is delicious on its own for a low-calorie, easy weekday breakfast or as a weekend plant-based brunch side.
Check out the recipe!
Instant Pot Steamed Potatoes
It's quick and easy to cook whole potatoes in the Instant Pot. Use the tender, steamed potatoes for mashed potatoes, potato salad, snacking, fries in the air fryer and any recipe that calls for pre-cooked potatoes.
Check out the recipe!
Potatoes and veggies
If you're doing a potato reset or Mary's mini with potatoes as your starch, these recipes will appeal to you. They pair potatoes with non-starchy vegetables, with or without a low-calorie sauce.
Papas a la Mexicana (oil-free Mexican-style breakfast potatoes)
Spicy and flavorful, papas a la Mexicana are breakfast potatoes with jalapeño, onion, garlic, tomato and cilantro. A popular vegetarian breakfast taco filling, this healthy, easy, Mexican-inspired recipe is vegan, whole food plant-based and oil-free.
Check out the recipe!
Hash Brown Breakfast Bowl with Spinach, Corn and Tomato
Oil-free, crispy hashbrowns paired with sauteed spinach, sweet corn and cherry tomatoes. Add some BBQ sauce and you've got one amazing and healthy breakfast.
Check out the recipe!
Skillet Potatoes and Kale with Salsa (oil-free)
Quick, easy and low calorie pan-seared skillet potatoes and curly kale seasoned with tomato salsa and garlic salt. This filling, oil-free meal is tasty as a one-pot meal for weight loss, as a side dish or a filling for tacos or enchiladas.
Check out the recipe!
Vegan Broccoli Cheese Baked Potato
Comforting and filling, this baked potato gets loaded with broccoli and plant-based vegan cheese sauce for a delicious dinner. Great for meal prep, too!
Check out the recipe!
Oil-free Roasted Potatoes and Onion with Cumin, Garlic and Chili Powder
Fluffy and full of flavor, these dry roasted diced potatoes and onion with cumin, garlic and chili powder are oil-free, vegan and low in calories. Make potato tacos with them or serve them as a side dish drizzled in hot sauce, ketchup or crema.
Check out the recipe!
Spicy Air Fryer Mexican Potatoes with Jalapeño, Tomato and Onion (oil-free)
Spicy and flavorful, these Mexican-style potatoes with jalapeño, onion, garlic, tomato and cilantro are delicious and low in calories. Try this healthy, easy vegan, plant-based potato recipe by itself, as a side or as a taco filling.
Check out the recipe!
Oil-free Roasted Potatoes with Steamed Broccoli
These quick, easy and tasty oil-free roasted potatoes are paired with steamed broccoli for a low calorie, but filling and nutritious meal. Excellent for those on the potato reset, Mary's Mini, McDougall diet or any vegan, plant-based way of eating.
Check out the recipe!
Sweet potatoes
Sweet potatoes are so delicious and nutritious. They're great for satisfying your sweet tooth, too. As long as you prepare your sweet potatoes without high-fat toppings, they are low in calorie density and excellent for fat loss.
Perfect Baked Murasaki Sweet Potatoes (Korean Yam, Satsumaimo, Red Kūmara)
How to perfectly bake Murasaki sweet potatoes with white flesh and red/purple skins, which are also known as Japanese sweet potatoes, Korean yams, Satsumaimo and red kūmara. Nutty, mildly sweet and creamy, these sweet potatoes are absolutely delicious!
Check out the recipe!
Oil-free Roasted Sweet Potato Cubes with Cumin and Chili Powder
Tender and full of flavor, these roasted sweet potato cubes with cumin, chili powder and other spices are oil-free, vegan and low in calories. Toss them in tacos, burrito bowls or enchiladas. Or, use them as toppings for nachos, tostadas or salad.
Check out the recipe!
Healthy Sweet Potato Pudding (vegan)
5-ingredient sweet potato pudding that's dairy-free, refined sugar-free and plant-based. Dress it up with sweet whipped cream and choppedpecansfor a healthy fall dessert. Or, top it with berries and banana for breakfast!
Check out the recipe!
Instant Pot Steamed Japanese Sweet Potatoes
It's quick and easy to steam whole Murasaki sweet potatoes in the Instant Pot. Use the tender, steamed sweet potatoes for mashed sweet potatoes, snacking, easy meal prep and any recipe that calls for boiled or pre-cooked Japanese sweet potatoes or Korean yams.
Check out the recipe!
How to Grill Whole Murasaki Sweet Potatoes Outdoors
How to bake or roast whole Murasaki sweet potatoes over an open fire on an outdoor Weber grill. Throw these on the grill during a backyard BBQ or while camping. Nutty, mildly sweet and creamy, these sweet potatoes are absolutely delicious!
Check out the recipe!
Sauces
Sauces can take a boring meal and turn it into something truly scrumptious! But, high-fat toppings and sauces can take a relatively low-calorie meal and turn it into a high-calorie meal pretty quickly. So, if your goal is to be in a calorie deficit to lose body fat, then stay away from butter, oil, traditional sour cream and cheeses (vegan or otherwise).
Top your potatoes with low-fat, oil-free sauces, salsa, condiments or even soup or chili! Pair one of these low-fat, oil-free sauces with your potato meals to bring tons of flavor and take them to the next level.
Fauxveeta Vegan Cheese Sauce
Rich, creamy and velvety faux cheese sauce, made using real food. Totally plant based, vegan, oil free. This makes enough sauce to completely coat one pound of macaroni pasta, about 4 cups of sauce. Nut-free option in notes.
Check out the recipe!
Vegan Silken Tofu Sour Cream
Creamy, smooth and low in fat, silken tofu blends up into a thick sour cream. Dollop this vegan tofu sour cream (without cashews) on nachos, tacos, chili or potatoes.
Check out the recipe!
Venezuelan Cilantro Green Sauce (guasacaca criolla sin aguacate)
A tangy, bright green cilantro sauce common in Venezuela. A big punch of salsa flavor that's not spicy, guasacaca sin aguacate sauce is the perfect fresh herb condiment for arepas, empanadas, tequeños, tacos, and more. Try this staple of Venezuelan cuisine, a delicious sauce full of fresh flavors!
Check out the recipe!
Vegan Nacho Cheese Rotel Dip without Cashews
Silky, rich potato carrot cheese sauce mixed with spicy Rotel becomes a tasty vegan rotel dip. It's tastes rich, but it's actually light and healthy with no cashews. You and your family will love this plant-based, oil-free, dairy-free and nut-free nacho cheese recipe.
Check out the recipe!
Low Fat Chipotle Mayo (vegan)
Creamy, thick and spicy, this vegan chipotle mayo is perfect for slathering on sandwiches, tortas and wraps. Low-fat (almost completely fat-free), this whole food plant based chipotle mayo using silken tofu and chipotles in adobo sauce is also oil-free, egg-free and dairy-free.
Check out the recipe!
Vegan "Miracle Whip" Mayo
Creamy and thick, this vegan Miracle Whip copycat recipe, is perfect for slathering on sandwiches, mixing into potato salad and more. Low-fat (almost completely fat-free), this vegan mayo with silken tofu is also oil-free, egg-free and dairy-free.
Check out the recipe!
Vegan No Oil Creamy Cauliflower Alfredo Sauce
Creamy vegan cauliflower alfredo sauce made with no oil, no cashews. Drench pasta in this creamy sauce for a slurp-worthy dinner. Plant-based, WFPB and McDougall friendly.
Check out the recipe!
Fresh Pico de Gallo
Super fast, easy and flavorful fresh salsa recipe for pico de gallo. Great as a dip or with any TexMex meal!
Check out the recipe!
More Plant-Based Vegan Weight Loss Recipes
- Charred Black Pepper Cabbage Strips (oil-free)
- Oil-free Roasted Potatoes and Onion with Cumin, Garlic and Chili Powder
- Oil-free Roasted Sweet Potato Cubes with Cumin and Chili Powder
- 15-Minute Skillet Potatoes and Kale with Salsa (oil-free)
About Abi Cowell
Hey y'all! I’m the plant-based food blogger, recipe developer, photographer and cooking class instructor behind Very Veganish. Join me as we explore and taste incredible plant-based food, with cultural influences from around the world. You’ll find healthy comfort food vegan recipes and inspiration here. When I'm not cooking, you'll find me homeschooling my two boys, volunteering and trying to survive the Texas summers with copious glasses of iced tea.
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Debra A Bender says
I love this website of whole food plant based recipes.
Thank youReply
Abi Cowell says
Thank you so much for sharing this with me, Debra! I'm so happy you like my website and recipes.
All the best,
- AbiReply
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