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  • Writer's pictureJanice Tracey

Are Potatoes Healthy?

Updated: Jul 8, 2022

Janice shopping for peppers
Will I pick the wee hot peppers for this recipe?

Are Potatoes Healthy?

One of the most common questions I hear from clients. Are potatoes healthy? And the quick answer is YES, they can be. You can even enjoy your chips with this real comfort food recipe twist on the traditional egg and chips.

Potatoes are often one of those foods we fear. It's because they're quite high GL, high carb. And many of the healthy eating guru's that support women to age healthily, agree (myself included), that we just can't handle carbs as well as we did in our earlier years. Insulin resistance is more common as we age and that suggests a lower carb style of eating if we are to avoid weight gain, especially around the middle.

But, oh I do love potatoes, and chips especially. And the humble spud has plenty to commend it.

High in fibre (almost 4gm in one medium potato), as well as vitamin C, B6, potassium and manganese. They are also rich in antioxidants which help neutralize potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes and cancer. So the potato has its place in a healthy balanced diet, even a lower carb one, especially when matched with the 20g protein per serving in this dish.

Balance comes from the addition of protein (eggs), healthy fats (eggs and olive oil), and complex carbohydrates in the nutrient dense colourful peppers.

Eating chips for dinner

So if you feel like a chip supper or a family brunch, you gotta give this a try.

Dish of colourful peppers

Chips, Egg and Pepper Bake

Serves 2


Potatoes, eggs, courgettes and peppers

  • 2 Rooster Potatoes

  • 1.5 tbs olive oil

  • 1 red pepper, de seeded and thinly sliced

  • 1 yellow pepper, de seeded and thinly sliced

  • 1 orange pepper, de seeded and thinly sliced

  • 4 eggs

  • Salt and freshly ground black pepper

  • Chopped parsley to garnish

Depending on what I have or what I fancy, I often add other vegetables. Courgette chips, red onions and mushrooms are some of my staples in this dish. All the more fibre for my hungry gut bacteria.


  • Preheat the oven to 200C. Place tray in oven to pre heat for 10 minutes.

  • Peel the potatoes and cut them into long chips. if you buy organic potatoes, don’t bother peeling. Pat dry and toss in a bowl with oil.

  • When tray is very very hot, quickly take out and throw chips on the hot tray (there should be a sizzle). Quickly put back in oven for about 10 minutes.

  • Mix the pepper slices (and any other veg you are using) together with a light drizzle or brush of oil and add to the potatoes and continue to bake for another 15 minutes, turning occasionally.

  • Remove from the oven and make four wells in the chip mixture. Break an egg into each well and return to the oven for 5-6 minutes or until the eggs are cooked to your liking.

  • Serve hot, seasoned, and sprinkled with chopped parsley and a nice salad on the side.

Egg, Chips, peppers, courgettes and onion baked in a tray

Nutritional Info (included courgette and red onion)

410 calories, 19g fat (4.8 sat), 34g carbs (16g sugars), 9.5g fibre, 20g protein

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