Baby Potatoes and Weight Loss

Written By Henry Barnard

Crispy Oven-Roasted Baby Potatoes with Sesame Seeds and Vegan Pesto

Ingredients

  • Baby potatoes

  • Liquid aminos

  • Balsamic vinegar

  • Apple cider vinegar

  • Mustard

  • Almond flour

  • Garlic powder

  • Dash Garlic & Herb seasoning

  • Sesame seeds

  • Gotham Greens Vegan Pesto, optional

Instructions

  1. Wash the baby potatoes thoroughly under tap water and dry them on a cutting board.

  2. In a large bowl, combine liquid aminos, balsamic vinegar, apple cider vinegar, and several dollops of mustard.

  3. Add almond flour and mix into the wet ingredients.

  4. Cut the baby potatoes in half and place them in the bowl.

  5. Tumble the potatoes until they are thoroughly coated.

  6. Sprinkle generously with garlic powder and Dash Garlic & Herb seasoning.

  7. Arrange the potatoes flat side down on parchment paper on a pizza pan.

  8. While the potatoes are still wet, sprinkle generously with sesame seeds.

  9. Preheat the oven to 450°F.

  10. Roast for approximately 45 minutes, or until the potatoes are tender and the skins and almond-flour coating are crispy.

  11. Eat them as they are, or serve with smears of Gotham Greens Vegan Pesto.

Why Baby Potatoes Can Be Good for Weight Loss

Potatoes often get an undeserved reputation as a “bad carbohydrate.” In reality, a whole potato with its skin intact is a nutrient-dense complex carbohydrate. Potatoes provide fiber, vitamin C, vitamin B6, and minerals including iron and potassium. The skin contributes additional fiber and nutrients, which is one reason eating the whole potato generally provides more nutritional value than removing the skin.

For weight loss, potatoes can also be surprisingly useful because they are highly filling relative to their calorie content—especially when prepared without large amounts of added fat. Their fiber helps promote satiety and supports the gut microbiome. A satisfying portion of roasted baby potatoes can therefore make it easier to eat fewer calories overall without feeling deprived.

The key distinction is between the potato itself and what is commonly done to it. A whole roasted potato is very different nutritionally from French fries, potato chips, or mashed potatoes loaded with butter and cream. Prepared with flavorful ingredients such as vinegars, mustard, garlic, herbs, sesame seeds, and pesto, baby potatoes can be a delicious, satisfying, and nutritious part of a weight-loss diet.

Henry Barnard

I’m a certified nutrition coach through Precision Nutrition, but my education began long before my certification.

In the mid-1990s, I was significantly overweight. During my lunch breaks, I would visit a local bookstore and spend my time browsing nutrition and diet books, searching for an approach that would finally help me lose the weight. That search became a lifelong passion. More than 30 years later, I still study nutrition every day, and my interest has only grown stronger over the last decade.

My coaching philosophy is built on a few simple principles.

No diet pills. I believe lasting weight loss comes from changing habits, not relying on quick fixes.

Gradually increase dietary fiber. Fiber is one of the most powerful tools for managing hunger because it promotes fullness while supporting gut health. As people naturally feel more satisfied, eating well becomes easier.

Eat more whole foods and fewer processed foods. Whole foods retain the fiber and nutrients that help support health and satiety. Building meals around minimally processed foods makes it easier to create eating habits that last.

Use intermittent fasting when appropriate. For many people, intermittent fasting can be an effective strategy to help reduce body fat, improve appetite control, and simplify eating patterns. It isn't the right approach for everyone, but when it fits a person's lifestyle, it can be a valuable tool.

Evaluate level of exercise and quality of sleep.  Simply because these factors have a major impact on any concerted effort to lose weight.  

Focus on 1% improvements. I don't ask clients to transform their lives overnight. Instead, we identify small, realistic changes they can consistently maintain. Those small improvements compound over time.

I tell clients not to judge success after a week or two. Real, sustainable change takes time. As healthy habits accumulate, the results begin to build on one another. Three months of consistent effort can produce remarkable progress—not just on the scale, but in energy, confidence, and overall health.

My goal isn't to put clients on another diet. It's to help them build a way of eating they can enjoy and maintain for the rest of their lives.

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