Today I’m teaming up with the RecipeRedux and Potatoes USA to bring you a tasty pre-workout snack.



Potatoes don’t get much love. They have a bad reputation thanks to their association with fries and chips and high-calorie preparations involving lots of butter and cream. And—OMG—they’re a starchy vegetable, which has carbs. Oh no!

I like to think of potatoes as the misunderstood kid who hangs with a bad crowd of other spuds who get fried up on the regular but who is actually not into all that junk and is pretty wholesome and hardworking and smart and wants to get a scholarship to a good college. That kid who gets teased for being good at math and whose artsy friends from lit mag make fun of them for playing sports.

But I digress.

Potatoes might be mislabeled as a “bad” food or “bad carb,” but they’re actually a nutrient-packed source of complex carbohydrate and actually boast some pretty impressive nutrition stats. and can be a delicious, convenient way to help you maintain an active lifestyle and get the results you want from your workouts. Aside from providing that slow burning energy you need, they’re also packed with potassium (even more than spotlight-hogging bananas), which is key to muscle repair and recovery.

There are tons of varieties to choose from, so no matter your flavor preference, lots of options: russets, reds, whites, purples, blues, yellows, petites and fingerlings, just to name a few. There are also lots of forms to choose from: fresh, frozen, dehydrated and refrigerated.

I get a lot of questions from clients about healthy pre-workout snacks. If it’s within an hour or two of working out, I usually recommend some kind of carbohydrate and a little protein in there. Keeping fat and fiber on the lower end in a pre-workout snack can help prevent GI discomfort or feeling sluggish during activity, but make sure to get these important nutrients at your other meals and snacks to help you meet your needs.

This easy recipe makes an ideal pre-workout snack, thanks to the combo of carbs and protein. The potatoes and sauce will keep in the refrigerator for a couple days, so feel free to double or triple the recipe so you can make a few leftover servings that are ready to go when you are.


Rosemary Lemon Potato Bites 


  • 1 medium yellow potato, cut into small wedges*
  • 1 teaspoon olive oil
  • 11/4 teaspoon dried rosemary, divided
  • ⅛ teaspoon sea salt, divided
  • ½ cup plain low-fat Greek yogurt
  • 1 tablespoon lemon juice
  • 1-2 tablespoons water


  1. Preheat oven to 400 degrees F. Toss potato wedges in olive oil, 1 teaspoon dried rosemary, and a dash of sea salt. Roast at 400 until potatoes are soft but beginning to crisp and brown.
  2. Meanwhile, whisk the yogurt, lemon juice, and remaining rosemary and sea salt. Thin out with water as desired.
  3. To serve, place potatoes on a plate and use yogurt sauce as a dip.

(Serves 1)

Nutritional Information: 250 calories; 5 grams fat; 10 grams protein; 68 grams total carbohydrate, 3 grams fiber, 1000 mg potassium

*Swap in whatever type of potato you prefer, but keep in mind that cooking time may vary slightly

What are you favorite types of exercise? Favorite pre-workout snack? 


The Recipe ReDux is a monthly recipe challenge founded by registered dietitians that aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover.

“By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.”

**This post may contain affiliate links.

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