Crispy Baked Potato Wedges With Maple Mustard Sauce

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Hello Lovelies:

Are you ready to get your potato wedges on? Heck yes, right? Wedges make such a wonderful appetizer and pair well with so many dishes, they’re really a must have in the old recipe drawer. And these ones are covered in the most incredible maple mustard sauce (I’m obsessed!)

So let’s pre-heat those ovens, pull out our cutting boards and get this party started, shall we?

Crispy Baked Potato Wedges With Maple Mustard Sauce | Enjoy this simple, delicious gluten free, vegan, healthy recipe and learn about why potatoes are so nutritious and a great part of a nutritious, healthy diet. Makes a great appetizer or side dish. Perfect for lunch or dinner. Pairs well with so many dishes. Click through for the recipe. Super bonus - we've got 10 healthy dessert options you can enjoy after your meal. #healthyrecipes #vegan #glutenfree #veganfood #glutenfreerecipes

Let’s Talk About How Awesome Potatoes Are For a Hot Minute

Maybe it’s my Irish/French heritage, but the potato love in my house is real. Honestly, these bad boys just seem to pair well with almost anything. And there are so many options… boiled, baked, mashed and more. They’re like these little food chameleons. Pair them with the right herbs and spices and you are in delish city baby.

But what’s in it for you in the health department?

Potatoes actually have a ton to offer. And unfortunately we aren’t a big help in their quest to nourish us. You see, when you take that humble veggie and deep fry it, chipify it (yes, it’s a made up word, but I’m owning it) and smother it in bacon, cheese, butter and sour cream you sort of nullify any healthy goodness it had to bring to the table.

But when you keep it pure and simple and pair it with other healthy delights you’ve really got something. And the good news is, you can easily do that and still end up with deliciousness. Potato wedges aren’t the only way to get your healthy potato on. Fritters, pan fries, baked or mashed potatoes… even potato pancakes! You just need to rethink how you’re cooking them and what you’re putting on them. 

Related: Crispy Baked Rosemary Dill French Fries (6 Ingredients!)

Potatoes are high in fiber and pack a fair amount of vitamin B6, niacin, pantothenic acid, vitamin C, potassium, copper, manganese and phosphorus. They even have pretty nifty compounds called kukoamines that have been shown to help lower blood pressure (more research is needed, but that’s still pretty cool). (source)

Remember how I mentioned all that awesome vitamin B6 hanging out in there? That nifty little vitamin is involved in over 100 enzymatic reactions in that amazing body of yours. It’s a pretty important part of many chemical reactions in the body, including amino acid synthesis (those babies are the building blocks of protein!) Even nucleic acid, which is part of the creation our flipping DNA, relies on vitamin B6 to do its job. Awesome, right?

As if vitamin B6 weren’t already cool enough, it also plays a role in protecting your cardiovascular health. And it’s involved in the creation of neurotransmitters which allow our nervous system to transmit messages to each other (kind of cool eh?) Let’s just say B6 is a BIG deal. And potatoes (including these potato wedges) are here to provide. (source)

Related: Vegan Mac and Cheese made with Vitamin B Complex Nutritional Yeast

You may notice that I left the skin on these yummy potato wedges. And there’s a pretty important reason for that. That’s where the fibers at yo! Skinning a potato is like removing the frosting… if the frosting were there to give you extra delicious, nutritional goodness anyway.

One baked potato has around 3 grams of fiber. But most of that fiber is in the skin. Fiber is important for your digestive health, supporting those amazing bowels, helping to prevent colon cancer and it even lowers cholesterol. So keep that skin on sugar. Trust me, it’s too good to pass on!

Ready to get cooking?

Crispy Baked Potato Wedges With Maple Mustard Sauce

Crispy Baked Potato Wedges With Maple Mustard Sauce | Enjoy this simple, delicious gluten free, vegan, healthy recipe and learn about why potatoes are so nutritious and a great part of a nutritious, healthy diet. Makes a great appetizer or side dish. Perfect for lunch or dinner. Pairs well with so many dishes. Click through for the recipe. Super bonus - we've got 10 healthy dessert options you can enjoy after your meal. #healthyrecipes #vegan #glutenfree #veganfood #glutenfreerecipes

Crispy Baked Potato Wedges With Maple Mustard Sauce

Course Appetizer
Cuisine Dairy Free, Gluten Free, Refined Sugar Free, Vegan, Vegetarian
Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings 4
Author Sara - Ms. Health-Esteem

Ingredients

Potato Wedges

  • 3 Yukon Gold or Russet Potatoes Cut into even wedges
  • 1 Tsp Garlic Powder
  • 2 Tsp Dill
  • 2 Tsp Oregano
  • Coconut Oil To grease the baking sheet

Mustard Maple Sauce

  • 2 Tbsp Maple Syrup 100% Pure Canadian
  • 2 Tbsp Mustard Like Simply Natural Organic Yellow Prepared Mustard

Instructions

Maple Mustard Sauce

  1. In a small bowl mix the mustard and maple syrup together until well blended. Set aside and start on the fries. 

Potato Wedges

  1. Pre-heat the oven to 350 F.

  2. Generously coat a baking sheet with coconut oil.

  3. Clean and chop the potatoes in even wedges or strips.

  4. Transfer fries to the baking sheet and arrange them into a single layer.

  5. Sprinkle half of the herbs on top (1/2 tsp garlic, 1 tsp dill, 1 tsp oregano) and pop the baking sheet into the oven.

  6. Bake for 30 minutes, then remove the pan from the oven and flip the fries with a spatula. Do your best to keep them in a single layer to ensure even baking. 

    Add the remaining herbs and place the fries back into the oven. Bake for 20 more minutes.

  7. Remove from the oven once more and drizzle the fries with the mustard maple sauce. Make sure they are well covered (you can even create more sauce if you'd like more, you saucy thing you). 

    Place back in the oven for 5 minutes. 

  8. Remove from the oven and season with a pinch of Himalayan pink salt if desired. Serve warm.

Excited to treat yourself to some wedges? I paired mine with a delicious salad. What will you pair yours with? Let me know in the comments! Have any favourite potato dishes I should try? I’d love to hear it.

Health and love,

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Thought of the day: There are so many wonderful, delicious ways to feed myself with kindness. 

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Sara | Ms. Health-Esteem

Sara Flanagan is a wellness writer and the creator of www.mshealthesteem.com, where she shares her story of being diagnosed with Graves Disease, a chronic autoimmune disease, and empowering herself to do everything she can to thrive in spite of her diagnosis. She writes articles on self-love, acceptance, wellness and nutrition. Join the Health-Esteem Family today and share in the journey.

32 Comments

  1. Reply

    Daneen

    February 9, 2018

    YUmmmm…my vegetarian daughter would love these! Pinning for later 🙂

    • Reply

      Sara

      February 10, 2018

      I’m so happy to hear that Daneen! I hope you both enjoy making them and looooovvvveeee eating them. Wishing you a wonderful day <3

  2. Reply

    Citrus and Cinnamon

    February 9, 2018

    This looks absolutely delicious! I love your food photography skills too – perfectly captured! YUM!

  3. Reply

    Mama Doc

    February 10, 2018

    These look delish! I am more of a sweet potato lover, but I think you could use these recipes with either! Thanks!!

    • Reply

      Sara

      February 10, 2018

      Thank you so much Michelle! Oh my goodness, you could totally do this with sweet potatoes. I use the same sauce with them all the time. It pairs really well ^^. I hope you get the chance to sweet potato this recipe up. I hope you adore them. Let me know how it goes! <3

  4. Reply

    Jackie

    February 10, 2018

    Always looking to try new gluten free combos!

    • Reply

      Sara

      February 10, 2018

      Right? The more gluten free options the better! I hope you adore these Jackie :). Have you been gluten free for a while? It’s been almost 6 years for me. I can’t believe it! If you’re looking for more recipes, subs and ideas feel free to reach out. Wishing you a fantastic day!

  5. Reply

    Theresa's Reviews

    February 10, 2018

    These sound so delicious! I’m looking for some good recipes this weekend, and this looks perfect!

    • Reply

      Sara

      February 10, 2018

      Oh that’s so wonderful! Is there a special occasion? Or just for the love of cooking? I hope you have fun diving into a new recipe Theresa! Enjoy <3

  6. Reply

    Erin

    February 10, 2018

    These look so delicious! I’ll have to try them 😍

    • Reply

      Sara

      February 10, 2018

      I can’t wait for you to try them Erin! There a fam fave in my house. I really hope you enjoy them tons too. Let me know how they turn out! 🙂

  7. Reply

    jcantral

    February 10, 2018

    I love potato wedges and can’t wait to give these a try!

    • Reply

      Sara

      February 10, 2018

      Yes! Glad I’m not the only one who’s having a serious potato love affair haha. They’re just too flipping good eh? I hope you enjoy these! You can never have too many potato recipes in the repertoire. What are your fave potato based dishes?

  8. Reply

    Laura

    February 10, 2018

    This looks incredible! I love everything potato, definitely trying this.

    • Reply

      Sara

      February 10, 2018

      Girl after my own heart Laura! Everything potato is awesome ^^. Hope you love these ones too. Do you have any fave potato dishes?

  9. Reply

    Michelle

    February 10, 2018

    That mustard sauce sounds delicious! We’ll have to try it soon.

    • Reply

      Sara

      February 10, 2018

      It’s a go to for so many things in my house! If you like it you can use it for stir fries, salads and sandwiches and more. And it’s so simple to put together. It’s ones of my go tos! Hope you enjoy it tons Michelle!

  10. Reply

    feastandlore

    February 10, 2018

    love the maple mustard combination, and of course who doesn’t LOVE potatoes!

    • Reply

      Sara

      February 10, 2018

      Right? They’re too good to pass up! I’m so glad you adore the sauce too. It goes so well with so many things (salads, stir fries, sandwiches, etc.) I make it tons! It’s the perfect mix of flavours. Hope it becomes a regular in your kitchen too ;). Let me know what think!

  11. Reply

    bijoubeadboutiquegmailcom

    February 10, 2018

    These sound delicious! I’ve pinned the recipe. 😄

    • Reply

      Sara

      February 10, 2018

      Thank you so much Michelle! I’m excited for you to try them <3. Enjoy!

  12. Reply

    Ursula

    February 10, 2018

    Looks delicious!

    • Reply

      Sara

      February 10, 2018

      Thank you so much Ursula! I’m sure you’d love them. Hope you treat yourself to a plate. 🙂

  13. Reply

    Jenna

    February 11, 2018

    Ummm… YUM! Now I want potato wedges! With mustard sauces on them. The best combo ever! I’m making this tomorrow. Thanks for making my dinner plans easy! ❤️

    • Reply

      Sara

      February 11, 2018

      I’m so happy you’re excited Jenna! I hope you had a lovely dinner. What did you think? Wishing you a marvelous week <3

  14. Reply

    Nina | Lemons and Luggage

    February 11, 2018

    Oooh, this looks amazing! I would leave out the dill because I dislike the flavor, but other than that this sounds perfect!

    • Reply

      Sara

      February 11, 2018

      You could definitely use different herbs or spices if you’d prefer Nina (or leave them out). Basil, sage, and Italian seasoning are a few that come to mind right away. And I’m sure there are tons more. I hope you have fun making it your own! 🙂

  15. Reply

    ivana11sk

    February 11, 2018

    I never tried that combination, seems delicious 😀

    • Reply

      Sara

      February 11, 2018

      I hope you treat yourself to some Ivana! It’s a fave combo over here. I’d love to hear what you think!

  16. Reply

    Mala

    February 12, 2018

    Oh boy! Potatoes are my life. Thanks for this new take on wedges. Would give this a try for sure.

  17. Reply

    Dr. Elise Ho

    February 26, 2018

    This looks delicious and unique. Those are two things that I definitely love.

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