If you’re looking for a delicious and crunchy potato side without added salt, these Crispy Low Sodium Smashed Potatoes are perfect. They pair beautifully with any protein, whether it’s roasted chicken, steak, or fish. This recipe turns simple baby potatoes into a golden, crispy delight, finished with fresh parsley and a squeeze of lemon juice for brightness.
These smashed potatoes are not only flavorful but also easy to prepare, making them a wonderful option for entertaining guests or enjoying a comforting family dinner. You’ll love the satisfying crunch on the outside and the creamy interior with every bite.
Focus Keyword: Low Sodium Smashed Potatoes
Why These Low Sodium Potatoes Are a Must-Try
Potatoes naturally have very little sodium, which makes them an excellent choice for anyone aiming to reduce salt intake without sacrificing taste. With just 14mg of sodium per serving, these smashed potatoes deliver incredible flavor through herbs, spices, and citrus, rather than relying on added salt.
This recipe is perfect if you’re on a low sodium diet, but it’s also loved by anyone who appreciates crispy, oven-baked potatoes. Unlike traditional fries or mashed potatoes, smashed potatoes provide the best of both worlds: a crunchy exterior and a tender, soft inside.
Ingredients You’ll Need
Here’s a quick overview of the ingredients for this easy, salt-free potato side:
- Baby Potatoes – Using baby potatoes keeps them tender and quick to cook. If unavailable, cut larger potatoes into chunks about 2 inches in size.
- Olive Oil – Helps achieve a crispy, golden exterior.
- Garlic Powder & Onion Powder – These pantry staples add a savory depth of flavor without adding salt.
- Black Pepper & Red Chili Flakes – For a little kick and complexity.
- Lemon Juice – Brightens the dish and enhances all the flavors.
- Fresh Parsley – Adds a touch of freshness and color to the final dish.
These ingredients combine to create a vibrant, flavorful potato side that is perfect for any meal.
Health Benefits of Low Sodium Potatoes
Potatoes are naturally rich in potassium and provide a small amount of Vitamin C, especially when cooked with the skins on. They are low in sodium, which makes them a heart-healthy choice. By preparing them with spices, olive oil, and fresh herbs, you can enjoy a satisfying, nutritious side dish without sacrificing flavor.
This recipe is also versatile and dietary-friendly. It is gluten-free, vegan, vegetarian, and dairy-free, making it suitable for a variety of eating preferences.
Step-By-Step Instructions
Cooking these smashed potatoes is simple and requires just a few steps:
Step 1: Boil the Potatoes
Place the potatoes in a large pot and cover with cold water. Bring to a boil, then cook for 8–10 minutes, until fork-tender. Drain and let them cool for 30 minutes, or run under cold water for faster cooling.
Step 2: Smash the Potatoes
Once cooled enough to handle, gently smash each potato with your palm or the bottom of a small bowl. Place them in a large mixing bowl, repeating until all potatoes are smashed but still in chunks.
Step 3: Season and Coat
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. In the bowl with the smashed potatoes, add olive oil, garlic powder, onion powder, black pepper, and red chili flakes if using. Gently toss until evenly coated.
Step 4: Bake to Crispy Perfection
Spread the potatoes in a single layer on the prepared baking sheet. Bake for 30 minutes, flipping halfway through, until golden and crispy on the outside while remaining soft inside.
Step 5: Add Fresh Finishing Touches
Remove the potatoes from the oven and toss with fresh lemon juice and chopped parsley. Serve hot as a vibrant, salt-free side dish.
Tips for Making the Best Low Sodium Smashed Potatoes
- Avoid Overcrowding the Pan: Give each potato space to crisp properly.
- Use Starchy Potatoes: These yield a fluffier interior and crispier edges.
- Customize Your Seasoning: Feel free to swap in your favorite salt-free herbs or spices.
- Make Ahead: Boil the potatoes ahead of time and refrigerate until ready to smash and bake.
These small adjustments can elevate your potatoes from simple to irresistible.
Frequently Asked Questions
Q: How much sodium is in these smashed potatoes?
A: Each 3/4 cup serving contains only 14mg of sodium, making them ideal for a low sodium diet.
Q: Can I store leftovers?
A: Yes, refrigerate in an airtight container for up to 2 days. Reheat in the oven, microwave, or air fryer for best results.
Q: Can this recipe be doubled?
A: Absolutely. Just make sure to use a larger baking sheet and avoid crowding the potatoes for even crisping.
Crispy Low Sodium Smashed Potatoes – A Flavorful Salt-Free Side Dish
- Total Time: 1 hr 15 min
Ingredients
1.5 lb baby potatoes
2 tablespoons olive oil
1 tablespoon garlic powder
1 teaspoon onion powder
¼ teaspoon black pepper
¼ teaspoon red pepper flakes (optional for heat)
Juice of 1 lemon
½ cup fresh parsley, chopped
Instructions
-
In a large pot, cover the potatoes with cold water. Bring to a boil and cook for 8–10 minutes until fork-tender. Drain and let cool for 30 minutes.
-
Once cool, gently smash each potato with your palm or the bottom of a bowl. Place in a large mixing bowl.
-
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
-
Add olive oil, garlic powder, onion powder, black pepper, and red chili flakes (if using) to the potatoes. Toss gently to coat.
-
Spread potatoes in a single layer on the baking sheet. Bake for 30 minutes, flipping halfway through, until crispy and golden brown.
-
Remove from oven and toss with lemon juice and chopped parsley. Serve hot.
Notes
- Serving Size: 3/4 cup per person.
- Storage: Refrigerate leftovers in an airtight container for up to 2 days. Reheat in the oven, microwave, or air fryer.
- Make Ahead: Boil the potatoes earlier in the day and refrigerate. Smash and bake when ready to serve.
- Customization: Use your favorite salt-free herbs or spices to suit your taste.
- Prep Time: 15 min
- Cook Time: 1 hr
