Wait, Are White Potatoes Whole30-Approved?

The humble white potato has been demonized a *lot* in nutrition programs (Sad!).

But starchy carb lovers, rejoice: Potatoes are now totally Whole30-approved —  program co-founder Melissa Urban said so herself at the end of 2021.

Here’s the deal on the sudden change of heart on this starch and how to enjoy more potatoes on Whole30.

Carles Rodrigo Monzo/Stocksy United

Can you have potatoes on Whole30? 

Yes, according to the new Whole30 guidelines, you can now enjoy potatoes of all colors.

Previously, other carb-rich likes of taro, yuca, and sweet potato were all allowed, but all white taters were explicitly left off the list.

According to Urban, the team realized this didn’t “make logical sense,” since other potatoes were allowed and white potatoes are still a whole, nutrient-dense food.

Whole30 originally sidelined taters because they thought, “Do people really need more white potatoes in their lives?” (Um, yes. 🙋‍♀️) And by discouraging folks from eating this basic side dish on repeat, they thought peeps would eat a rainbow of nutrient-dense veggies instead. (OK, fair.)

Still, eating a baked potato with the skin gives you a good dose of vitamins and minerals like potassium, vitamin C, folate, and vitamin B6.

How can you eat potatoes on Whole30?

Whole30 arrived at a compromise: There’s still no commercially prepared or deep-fried chips or fries allowed, which they say “are about as Whole30 as paleo Pop-Tarts.”

You can eat your white potatoes mashed, baked, or sauteed — and hey, *maybe* even air-fried.

But Whole30 is not necessarily saying you should load up on tons of russets and Yukon Gold potatoes. Even though white potatoes are nutritious, most varieties have a high glycemic index, which can cause your blood sugar to spike and plummet faster than Will Smith’s reputation.

That being said, Whole30 is really just a 30-day elimination diet meant to help people manage their health. So, if you enjoy nomming on potatoes, eat ’em!

Whole30 potato recipes    

Racking your brain for potato recipes that are Whole30-approved? We got you. Here’s how to mash, bake, and roast your taters the Greatist way.

1. Whole30 mashed potatoes

• Servings: 5 to 6 people
• Total time: 1 hour 30 minutes

Butter, heavy cream, and milk are out, but you can still enjoy fluffy, creamy mashed potatoes by swapping for Whole30-compliant ingredients.

Ingredients

• 4 pounds russet or Yukon Gold potatoes
• 3 tablespoons ghee
• 1/2 cup unsweetened nondairy milk (and make sure you check for noncompliant additives)
• Salt and pepper to taste

Directions

1. Fill a large pot two-thirds full of water, add a dash of salt, and bring it to a boil.
2. While the water boils, prep your taters. For added nutrients and more textured taters, keep the skin. For creamier potatoes, peel ‘em. Chop up your potatoes in roughly uniform size (about an inch so that they cook evenly).
3. Gently place the potatoes into the boiling water and cook for about 20 minutes. You should have tender taters that you can pierce with a fork.
4. Drain potatoes in a colander and let them cool for about 5 minutes. While your potatoes cool, add nondairy milk and ghee to the pot and stir over low heat to melt the ghee (make sure it doesn’t boil!).
5. Now it’s time to mash! Combine all your ingredients in a stand mixer, or get an arm workout with a potato masher or hand mixer. Add salt and pepper to taste.
6. Enjoy while you count your blessings that these bad boys are Whole30-approved!

2. Whole30 twice-baked potatoes

Of course, you can just bake a potato on Whole30, but why not zhuzh it up. Twice-baked potatoes offer more herbs and flavor!

• Servings: 8 people
• Total time: 1 hour 30 minutes

Ingredients

• 4 medium russet potatoes
• Olive oil
• Salt to taste
• 4 slices Whole30-approved bacon
• 4 to 5 tablespoons room temp ghee
• 2 tablespoons chopped fresh parsley
• 2 tablespoons fresh chives, plus more for garnish
• 2 cloves garlic, minced
• Black pepper to taste
• Optional: 1 cup coconut cream and 1 tablespoon lemon juice for sour cream substitute or your fave Whole30-compliant ranch dressing

Directions

1. Preheat your oven to 425°F (218°C).
2. While your oven preheats, scrub and pat your potatoes dry. Then prick potatoes with a fork, rub with olive oil, and sprinkle with salt.
3. Put potatoes on a baking sheet and bake for 40 to 50 minutes until fork tender. Let them cool for 10 minutes.
4. In a large skillet, cook the bacon on medium heat until nice and crispy (about 5 to 6 minutes on each side). Transfer to a paper-towel-lined plate and crumble it up when it cools down.
5. Cut your potatoes in half lengthwise. Scoop out the potato flesh into a medium bowl, leaving about 1/4 inch shell around each. Place your potato skins back on the baking sheet.
6. Mash the remaining potato filling with a potato masher until nearly smooth. Then add ghee, parsley, chives, garlic, and black pepper. Mash to combine and spoon the mixture into the shells.
7. Bake the potatoes until light brown on top, about 20 minutes.
8. Sprinkle with bacon and the rest of those chives. Then add a dollop of your coconut cream “sour cream” or drizzle with Whole30-compliant ranch dressing.

3. Whole30 oven-roasted potatoes

Need something with a crunch? This recipe gives you crispy potatoes you can customize with your fave herbs (we’re def team rosemary and garlic).

Hot tip: You can also make this in smaller quantities in an air fryer, and for a fraction of the time. 🔥

• Servings: 2 to 4 people
• Total time: 45 minutes

 Ingredients

• 1 1/2 pound small potatoes like red, Yukon Gold, or fingerling
• 4 tablespoons extra virgin olive oil
• 2 teaspoons dried rosemary
• 3 to 5 garlic cloves, minced
• Salt and pepper to taste

Directions

1. Preheat oven to 425°F (218°C).
2. Cut potatoes into even quarters. In a large bowl, toss your potatoes with olive oil, rosemary, garlic, and salt and pepper.
3. Spread the potatoes evenly onto a sheet pan lined with parchment paper. Place potatoes flat-side down.
4. Roast for 15 to 20 minutes. Then stir the potatoes and roast for another 15 to 20 minutes, or until golden brown.
5. Eat up!

Takeaway

Yes, you can eat potatoes of all colors under the new Whole30 guidelines, white varieties included.

Mash ‘em up, roast them, or throw them in the skillet to enjoy. Just don’t eat them commercially deep-fried or in packaged chip form to stay Whole30-compliant.