Perfect Carb-Packed Potato Snacks to Fuel Your Run
Processed fuels are usually packed with sugar, so keep things simple and homemade with these easy recipes.
By: Lori Nedescu, MS RD CSSD @cadencekitchen
If you’re trying to include more whole foods in your performance fueling, then potatoes are an obvious choice. They naturally contain what an active body needs: digestible carbohydrates and B6 for energy production, potassium for electrolyte replenishment, protein for muscle maintenance and fiber for general health.
Another bonus, they are portable. If you wanted, you could bake a plain potato, wrap it in foil and toss it in your gym bag, running belt or cycling jersey for perfect on-the-move fueling. But if you’re looking for something a little more creative, try one of these recipes:
Mashed Potato Flatbreads
This recipe is a creative way to transform leftovers into a snack to power through your workout (or even a busy day!). There is a large amount of customizing you can do with this recipe, which makes it fun to experiment with over and over again. Also, try different varieties of flour to suit your personal needs: gluten-free, wheat, buckwheat or rice. There are no rules!
- 1/2 cup mashed Russet potato (cooled)
- 1/4 cup flour
- Butter or coconut oil for cooking
- Additions and flavorings of choice (see more below)
Mix your potatoes with the flour. You can use a spatula at first, but then it’s best to use clean hands to knead the flour into the potato completely. Depending on how creamy your mashed potatoes are, you may need to add more flour to achieve the ‘dough’ consistency. Work in small amounts of additional flour at a time until you have a soft, but firm ball. Divide your ball in two. Flour a surface, or work between two sheets of plastic wrap, to roll the ball into a thin, flat disc. Add a touch of coconut oil or butter to a skillet on medium heat. Cook the disc for about two minutes on both sides, until the potato is golden. Repeat with the second disc. Devour or wrap in foil for later.
There are many ways to jazz up your mashed potato flatbread. One option is to add spices while mixing the dough. Scallions, Za’atar, bagel seasoning or curry powder all add bold flavor. The second option is to add a slather of something (anything!) to the finished flatbread and fold over as a sandwich. My personal favorite is a spread of honey almond butter!
Hash Brown Maple Bacon Waffles
This recipe is a simple way to transform your potato into a portable snack with a little extra sugar and protein to fuel any workout.
- 1 Russet potato, scrubbed
- 2 slices bacon, cooked and crumbled
- 1 tbsp. maple syrup
- 1 egg
- Salt and pepper to taste
Grate the potato. Soak in cold water overnight (this step is optional but will deliver a better crunch). Drain well, squeezing as much of the water out of the grated potato as possible. Dump the potato into a clean kitchen towel and wrap and squeeze to remove as much excess moisture as possible. Now, add the potato back to a dry bowl. Mix in the egg, bacon, maple, salt and pepper.
Prepare your waffle iron. Once heated, evenly spread the potato mixture onto the waffle surface. Close the lid and let cook according to your waffle maker instructions. You may want a little more cooking time to get the potatoes a bit more brown and crispy. When done, carefully remove the waffle. Let cool and wrap in foil pouches. Eat during your run or ride.