Baked potatoes are a delicious and versatile staple that can be enjoyed as a snack or a light meal. While butter and sour cream are common toppings, they are high in saturated fat and calories. For a healthier alternative, there are many flavorful options to top a baked potato.
Why Choose Other Toppings
Butter and sour cream, though tasty, are not the most nutritious options. Just a tablespoon of butter has 100 calories and 12 grams of fat, 7 of those saturated. Sour cream has just slightly less fat and calories per serving. Going with a healthier topping will save you calories, fat, and sodium.
Choosing more nutritious toppings will also add more vitamins, minerals, and fiber to your baked potato. This can help make it a more balanced meal.
Flavorful Options
Fortunately, there are countless ways to top a baked potato that are delicious and good for you. Here are some of the best options:
Greek Yogurt
Plain Greek yogurt is an excellent topping for baked potatoes. It has a lush, creamy texture that works perfectly on a hot potato. Just a half cup serving provides 12 grams of protein and only 100 calories. Greek yogurt contains no saturated fat. You can also pair Greek yogurt with herbs, garlic, or other spices to give it more flavor.
Salsa
Loaded with flavor and nutrients, salsa is hard to beat on a baked potato. Opt for fresh homemade salsa or find a brand without too much added sodium. Besides vitamins and minerals, salsa provides a boost of antioxidants from the tomatoes. The vegetables like onions and peppers add crunch and taste. For protein, top your salsa with beans or shredded chicken.
Beans or Lentils
Beans give a fiber punch and plenty of plant-based protein. Lentils are also incredibly healthy. Try black beans, pinto beans, chickpeas, or lentils on your next baked potato. Mash them slightly or mix with seasonings. Beans and lentils contain no saturated fat or cholesterol. They keep you full for hours after eating.
Avocado
Avocado is the perfect baked potato topping. With a rich, creamy texture similar to sour cream, it tastes decadent. Yet avocados offer key nutrients and heart-healthy monounsaturated fats. Slice fresh avocado over your potato or mash it with lime juice and seasoning for homemade guacamole.
Roasted Vegetables
For a savory topping packed with nutrients, roast vegetables like broccoli, cauliflower, peppers, mushrooms, or Brussels sprouts. Roasted veggies caramelize for a sweet, rich flavor. They add crunch and visual appeal. You can toss the vegetables in olive oil and seasoning before roasting them to perfection. Their bright colors make for an appetizing baked potato topper.
Pesto
Pesto sauce is an easy way to add herbaceous flavor and healthy fats. Traditional pesto is made with basil, pine nuts or walnuts, olive oil, and parmesan cheese. The nuts and olive oil provide monounsaturated and polyunsaturated fats. Pesto is also rich in antioxidants. Just a tablespoon or two delivers big flavor. For extra protein, combine pesto with chickpeas or white beans.
Cottage Cheese
Cottage cheese is remarkably high in protein, with 13 grams per half cup. It has the rich, creamy texture of sour cream with only a fraction of the calories and fat. For added flavor, mix in herbs like chives, dill, or parsley. Cottage cheese is also excellent nutrition, with calcium for bones and vitamins.
Caramelized Onions
Slow cooking onions brings out their natural sweetness. Caramelized onions offer a savory topping for baked potatoes. Saute sliced onions in olive or avocado oil over low heat for 30-40 minutes. They will turn a deep brown color and taste almost like candy. Combine caramelized onions with fresh herbs or garlic.
Chili
What better topping for a hot baked potato than chili? Make a pot of hearty three bean vegetarian chili or use your favorite canned brand. Chili provides a big dose of fiber along with vitamin C, iron, magnesium, and zinc. The mix of spices gives chili its immune-boosting antioxidants. Top with shredded cheddar or Monterey Jack for a fully loaded chili potato.
Healthy Additions
Along with a healthier main topping, you can add extras for more nutrients and texture. Here are some tasty additions:
- Diced tomatoes
- Sliced green onions
- Chopped nuts or seeds like walnuts, sunflower seeds, or pumpkin seeds
- Minced garlic
- Fresh herbs like parsley, basil, cilantro, or chives
- Crumbled feta or goat cheese
- Salt and pepper
- Lemon or lime juice
- Nutritional yeast
- Hot sauce
Most Nutritious Toppings
While any vegetable-based topping will maximize nutrients, some stand out above the rest. Here are some of the most nutritious options for your baked potato:
Broccoli
Chopped broccoli florets add bountiful nutrition without many calories. Broccoli provides vitamin C, vitamin K, folate, potassium, and cancer-fighting compounds.
Black Beans
Protein-packed black beans offer folate, magnesium, potassium, iron, and zinc. They are one of the best sources of dietary fiber.
Avocado
Creamy, green avocado has healthy monounsaturated fats, fiber, and key nutrients like vitamins C, K, E, and potassium. It has more potassium than a banana.
Tomatoes
Tomatoes are stellar sources of vitamin C, potassium, vitamin K, and lycopene, a potent antioxidant. Use fresh tomatoes or sun-dried.
Spinach
Raw or quickly cooked spinach offers calcium, vitamin K, folate, magnesium, iron, and vitamin A. Its leafy greens are low calorie.
Carrots
Carrots provide the antioxidant beta-carotene, important for vision and immunity. They also contain vitamin K and potassium.
| Topping | Calories | Key Nutrients |
|---|---|---|
| Broccoli | 31 per cup | Vitamin C, vitamin K, folate |
| Black Beans | 227 per cup | Fiber, folate, magnesium, iron |
| Avocado | 160 per half fruit | Potassium, vitamins E, K, C |
| Tomatoes | 27 per cup | Vitamin C, potassium, lycopene |
| Spinach | 7 per cup | Vitamin K, folate, calcium |
| Carrots | 30 per cup | Beta-carotene, vitamin K |
Most Flavorful Toppings
Adding intense, robust flavors can make your baked potato just as satisfying without butter or sour cream. Here are some of the most flavor-packed toppings:
- Chili – the blend of spices gives chili a rich, multilayered flavor
- Pesto – basil, garlic, pine nuts, and parmesan make pesto bold and delicious
- Salsa – fresh chopped tomatoes, onions, cilantro, lime, and jalapeno
- Guacamole – creamy avocado plus garlic, lime juice, cilantro, and spices
- Caramelized onions – slowly cooked onions are sweet and delicious
- Roasted red peppers – roasting gives red bell peppers a rich, smoky flavor
- Sun-dried tomatoes – the drying process makes tomatoes intensely savory
- Hummus – blended chickpeas, tahini, olive oil, lemon, and garlic
- Barbecue sauce – the blend of tomatoes, vinegar, spices makes succulent barbecue flavor
- Sauteed mushrooms – cooking mushrooms enhances their natural umami
Lower Calorie Options
If you are watching your waistline, some toppings contain fewer calories than others. Make your baked potato leaner with these low calorie options:
Salsa
At just 15-20 calories per 1/4 cup serving, salsa barely makes a dent in your daily calories. Yet it packs big flavor from the tomatoes, onions, cilantro, and spices.
Vegetables
Loading up on raw or cooked veggies is a near zero-calorie way to top a potato. Try broccoli, cauliflower, tomatoes, spinach, kale, peppers, carrots, mushrooms, or onions.
Greek Yogurt
With just 100 calories in a half cup serving, Greek yogurt offers a creamy topping. Opt for plain nonfat Greek yogurt to keep calories down.
Cottage Cheese
A half cup of lowfat cottage cheese has around 80 calories. It gives the indulgent feel of sour cream.
Lemon Juice
Fresh lemon juice only has 6 calories per tablespoon but big citrus flavor. Sprinkle lemon juice over any toppings.
Herbs
Herbs like parsley, cilantro, basil, dill, chives, oregano, and thyme have almost no calories. Use them generously to add flavor.
| Topping | Calories |
|---|---|
| Salsa | 15-20 per 1/4 cup |
| Broccoli | 31 per cup |
| Greek yogurt | 100 per 1/2 cup |
| Cottage cheese | 81 per 1/2 cup |
| Lemon juice | 6 per tablespoon |
| Herbs | Less than 5 per tablespoon |
Conclusion
While butter and sour cream may seem like default toppings, they are certainly not your only options. Using healthier, plant-based alternatives allows you to cut calories, fat, and sodium while increasing vitamins, minerals, and antioxidants. From beans and salsa to roasted veggies and fresh herbs, the possibilities are endless.
Choosing nutrition-packed toppings like broccoli, black beans, avocado, and spinach can make your baked potato a well-rounded, wholesome meal. And opting for intensely flavorful toppings like chili, pesto, guacamole, and caramelized onions means you aren’t compromising on taste without the butter and sour cream. With a little creativity and these healthy ideas, you can feel good about what you put on your next baked potato.