Download your FREE 7-Day Vegetarian High Protein

Weight Loss Meal Plan

Invalid email address
Start Today

Crispy Smashed Potatoes in Oven with Feta Dipping Sauce

HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.

Crispy smashed potatoes in the oven are a delicious and simple new way to eat the universally loved vegetable that is the humble potato.

Let me introduce you to the best smashed potatoes out there, complete with a feta and dill sauce that will make your mouth water! Inspired by the viral tiktok recipe! But with our healthier, high-protein twist, of course.

A bowl with smashed potatoes and green beans is on the grey surface. Near it, there are smaller bowls with feta dipping sauce, sweet paprika flakes, dill etc. | Hurry The Food Up

How do I make smashed potatoes in the oven? The idea is simple: you roast some small potatoes whole until they are about half cooked.

Then, you take them out of the oven, smash them with a potato masher or a fork, so that they are flattened but still more or less whole.

Pop them back in the oven and finish off roasting them until they are golden brown. The result is a dish of crumbly, fluffy potatoes, halfway between mash and roasties!

Perfect for dipping and a healthier alternative to fries!

Ingredients

Let’s look at the ingredients in my easy smashed potatoes recipe. I’ve tried to make it a healthy smashed potatoes recipe.

Smashed potatoes with feta dipping sauce ingredients like potatoes, dill, feta cheese, green beans, olive oil, garlic, sweet paprika, lemon, honey etc. | Hurry The Food Up

Smashed potatoes

Potatoes

Small to medium sized potatoes are best for this recipe. If they are slightly bigger, chop them in half before roasting. Smaller potatoes are better for dipping!

My favorite types of potato to use are russet potatoes or red potatoes.

Olive oil

I like to use olive oil because it is a healthy unsaturated fat. Extra virgin is best, but whatever you can get your hands on works.

Sweet paprika

This adds a little smokiness to your potatoes which complements the sharp dipping sauce. You could also add a dash of cumin. Or go for a different flavor palette and use oregano!

Green beans

Green beans

Fresh green beans are a delightful accompaniment to these smashed potatoes. If you don’t have green beans, asparagus would also work!

Lemon

The sharp citrus flavor of lemon is a classic flavor combination for mild green beans. A dash of lime also works.

Dill & feta dipping sauce for potatoes

Dill

The fresh, citrussy taste of dill is the perfect complement to sharp feta cheese. Another classic flavor combo! If you don’t have dill, you could try parsley or thyme instead.

Low fat feta

I like to use low fat feta to keep fat levels under control, but you are free to make the call on that one! I would be hesitant to swap out feta for anything else, as it is a crucial element of this recipe.

However, if you really need to, goat cheese is a good alternative.

Garlic

A kick of garlic adds some more flavor to this dip. For the garlic lovers out there – feel free to amp it up!

Honey & chili flakes

I like to serve this dip with a drizzle of honey and a sprinkling of chili flakes. The honey cuts through the sharp feta with an irresistible sweetness and the chili adds a bit of spice to the whole dish.

How many calories are in crispy smashed potatoes?

These crispy smashed potatoes contain 502 calories per serving, and it contains 23g protein per serving.

kcal 502kcal

Carbs 72g

Fat 18g

Protein 23g

This dish is also completely gluten free! It is a high protein smashed potatoes in oven recipe too – 23g per serving.

A bowl with smashed potatoes and green beans is on the grey surface. Near it, there are smaller bowls with feta dipping sauce, sweet paprika flakes, dill etc. | Hurry The Food Up

Health benefits of smashed potatoes

As I mentioned before, I have tried to make this the healthiest cheesy smashed potatoes recipe out there.

In order to do this I have kept protein levels high and fat levels low, and balanced the carbs and dairy with a portion of fresh veggies.

Feta is one of the main protein sources in this dish, however it is also a source of calcium! Calcium is important for healthy bones and teeth.

Feta also contains plenty of bacteria that are good for your general gut health!

Potatoes are high in fiber, meaning they are great for your digestive system. Did you know potatoes also contain lots of vitamin C and potassium?

Green beans are also a good source of fiber and protein. What’s more, they contain plenty of folate and potassium too.

The potassium from green beans and potatoes really adds up in this recipe: one serving provides 1314 mg potassium. The general recommended daily intake of potassium is 1600 – 2000 mg!

The high fiber, low fat content of these crispy smashed potatoes makes them great for weight loss, because it will keep you full for a long time.

If you want to learn more about healthy weight loss as a vegetarian, check out our FREE 7-day Vegetarian Weight Loss Meal Plan.

How to make smashed potatoes & dipping sauce

Now I’m going to give you a brief rundown of how to make this recipe. Full instructions can be found on the recipe card below!

Total Time: 55 minutes

Seasoning:

Mix the olive oil, sweet paprika, salt and pepper.The process of mixing the olive oil, sweet paprika, salt and pepper | Hurry The Food Up

Potato Prep:

If a potato is mid-sized, cut it in half. Leave small potatoes as they are. Toss them all into the bowl of seasoning.The process of mixing potatoes with seasoning in the bowl | Hurry The Food Up

Bake:

Arrange potatoes on one side of a baking sheet and bake for 20 minutes.The process of arranging potatoes on one side of a baking sheet | Hurry The Food Up

Dipping sauce:

Chop the dill. Blend the feta cheese, garlic, some salt with 2 tbsp of water, until it has a creamy, while still thick, dip consistency.

If necessary add a little more water to blend. Fold most of the dill into the dip, leaving some to sprinkle on at the end.The process of making dipping sauce with feta cheese and garlic | Hurry The Food Up

Smash:

After 20 minutes, get the baking tray out, turn and smash each potato into ½ inch thickness. You can use a potato masher, a fork or even a plate to do this.The process of smashing potatoes | Hurry The Food Up

Beans:

On the other side of the tray, lay the whole green beans and season with lemon juice, salt and black pepper per taste.The process of laying the whole green beans and seasoning with lemon juice on a baking sheet | Hurry The Food Up

Bake:

Bake in the oven for 15-20 minutes or until the top of the potatoes are golden brown.The process of baking potatoes and green beans in the oven | Hurry The Food Up

Serve:

Serve feta dip topped with honey, chili flakes and chopped dill. Eat with smashed potatoes and green beans.The process of serving with feta dipping sauce, smashed potatoes and green beans | Hurry The Food Up

FAQs

Can I make them ahead?

I wouldn’t recommend making the potatoes ahead of time, because they will lose their crispiness if not served fresh. However, the feta and dill sauce for smashed potatoes can easily be made ahead of time!

How to store and re-heat?

Let potatoes cool and place in a tupperware in the fridge. Consume within 3 days. The same applies to the feta and dill dip.

How does Gordon Ramsay make smashed potatoes?

When Gordon Ramsay makes smashed potatoes, he boils them first. He then roasts them with pancetta, parmesan and herbs.

Why won’t my potatoes get crispy?

Your potatoes probably aren’t getting crispy because your baking tray is overcrowded.

Make sure they are in one layer, not overlapping. If they are overlapping they won’t be exposed to as much hot air and won’t be able to crisp up.

How to make crispy potatoes?

There are two key factors to getting really crispy potatoes. The first is to make sure the oil you are cooking them in is piping hot before you put them in. Heat it in the oven for a few minutes before you add the potatoes.

The second is to make sure your potatoes aren’t overlapping in the pan. Spread them out in one even, spaced layer and they will all have room to get nice and crispy. Another top tip is to toss them in a bit of flour before you roast them.

Is it necessary to boil potatoes before roasting?

It is not necessary to boil potatoes before roasting, however it does speed up the process quite a lot and ensures that you get soft, fluffy potatoes that are cooked through.

The process of dipping potato into the sauce | Hurry The Food Up

Variations and alternatives

The smashed baby potatoes part of this recipe is already vegan, but the smashed potatoes dipping sauce is not.

If you want to make a vegan version of the sauce, you could swap out the feta for a vegan greek yogurt or feta cheese alternative. Or you could try them with our delicious vegan red pepper muhammara dip!

If you want to save time and aren’t too fussed about twice baked smashed potatoes, why not try boiling or microwaving them for 5 minutes, instead of baking them, before you smash them.

To get ultra crispy smashed potatoes, grill/broil them for a few minutes at the very end. I would recommend taking the green beans out before you do this.

More vegetarian potato recipes

For more delicious ways to prepare potatoes check out these recipes:

Bird's-eye view of smashed potatoes and green beans which is on the grey surface. Near it, there are smaller bowls with feta dipping sauce, sweet paprika flakes, dill etc. | Hurry The Food Up
Crispy Smashed Potatoes in Oven with Feta Dipping Sauce
5 from 5 votes
Looking for your new favorite dinner? Try these crispy tiktok smashed potatoes in the oven – even higher in protein!
Diet: egg-free, gluten-free
Prep Time:10 minutes
Cook Time:45 minutes
Total Time:55 minutes
Servings:2
Calories:502kcal
Author: Abril Macías
YouTube video

Ingredients

Instructions

  • Preheat the oven to 400 F/200 C. In a large bowl mix the olive oil, sweet paprika, salt and pepper. If a potato is mid-sized, cut it in half. Leave small potatoes as they are. Then toss them all into the bowl to coat with the mix.
    1 pound potatoes, 4 tsp olive oil, 1 tsp sweet paprika, Salt and pepper to taste
    The process of mixing potatoes with seasoning in the bowl | Hurry The Food Up
  • Arrange them on one side of the baking sheet and bake for about 20 minutes.
    The process of arranging potatoes on one side of a baking sheet | Hurry The Food Up
  • Chop the dill. Blend the feta cheese, garlic, some salt with 2 tbsp of water, until it has a creamy, while still thick, dip consistency. If necessary add a little more water to blend.
    5 oz low fat feta cheese, 1 clove garlic, 4 sprigs dill, fresh
    The process of making dipping sauce with feta cheese and garlic | Hurry The Food Up
  • Fold into the dip most of the chopped dill, leaving some to sprinkle on in the end.
  • After 20 minutes, get the baking tray out, turn and smash each potato into ½ inch thickness. You can use a potato masher, a fork or even a plate to do this.
    The process of smashing potatoes | Hurry The Food Up
  • On the other side of the tray, lay the whole green beans and season with lemon juice, salt and black pepper per taste.
    ½ pound green beans, 1 lemon
    The process of laying the whole green beans and seasoning with lemon juice on a baking sheet | Hurry The Food Up
  • Bake in the oven for 15-20 minutes or until the top of the potatoes are golden brown.
    The process of baking potatoes and green beans in the oven | Hurry The Food Up
  • Serve feta dip topped with honey, chili flakes and chopped dill. Eat with smashed potatoes and green beans.
    1 ½ tbsp honey, ¼ tsp chili flakes
    The process of serving with feta dipping sauce, smashed potatoes and green beans | Hurry The Food Up

NOTES

You can skip 20 minutes of baking the potatoes: Instead microwave them for about 5 minutes. Pierce first and leave the skins on, otherwise they won’t go crispy. Then coat them with the paprika oil mix on the baking tray. Bake together with the green beans for 15-20 minutes.
Make them crispier: To make the potatoes even crispier, you can also use the grill/broiler function of your oven for a few minutes at the end. I would take the green beans out first though so they don’t overcook.
Tips: You can add extra spices/herbs to the Smashed Potatoes’ Dip to put your own twist on it. Or simply use it how it is – I love it!
Make-ahead? Yes, the dip!
If you loved this, why not try one of our other potatoes and dip recipes?

Nutrition

Nutrition Facts
Crispy Smashed Potatoes in Oven with Feta Dipping Sauce
Amount per Serving
Calories
502
% Daily Value*
Fat
 
18
g
28
%
Saturated Fat
 
6
g
38
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
6
g
Cholesterol
 
38
mg
13
%
Sodium
 
660
mg
29
%
Potassium
 
1314
mg
38
%
Carbohydrates
 
72
g
24
%
Fiber
 
10
g
42
%
Sugar
 
22
g
24
%
Protein
 
23
g
46
%
Vitamin A
 
1397
IU
28
%
Vitamin C
 
88
mg
107
%
Calcium
 
91
mg
9
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

I hope you enjoyed trying these delicious crispy smashed potatoes with cheese dipping sauce! Let us know what you thought of our smashed potatoes in oven recipe in the comments!

Comments

Leave a comment below

Your comments make our day. Thank you! If you have a question, please skim the comments section – you might find an immediate answer there. If you made the recipe, please choose a star rating, too.

Recipe Rating