Heart Healthy Air Fryer Bang Bang Potatoes

(5.0)
By Adam Fisher
Published 1/16/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Low Sodium | Gluten Free | Diabetic | Low Cholesterol | Vegetarian
Heart Healthy Air Fryer Bang Bang Potatoes
Photo Credit: Baldwin Publishing Staff Photographer

Crispy, flavorful, and low in sodium, these heart-healthy Air Fryer Bang Bang Potatoes are perfect as a healthy appetizer or side dish! Diabetic-friendly and low in cholesterol, this recipe combines bold seasonings with a spicy, creamy sauce for a side dish that’s as delicious as it is nutritious. So forget about needing a deep fryer and adding any extra salt, and prepare your taste buds for a crowd-pleasing potato dish!

Don't have an air fryer? You can easily make these crispy Bang Bang Potatoes in the oven!

Getting ready for a party? Take a look at more of our heart-healthy appetizer recipes! We'll share the secret to making them perfectly crispy every time.

Total Time
50 minutes
Servings
6
Calories
176

What Makes These Heart Healthy Air Fryer Bang Bang Potatoes Healthy

This recipe uses heart-healthy cooking methods and ingredients to deliver a delicious side dish without excess sodium or unhealthy fats. By air frying instead of deep frying, we significantly reduce the overall oil needed. The sauce is also lightened up by using nonfat Greek yogurt as a creamy, protein-rich base.

Key Health Highlights

  • Low Sodium: Contains only 86 mg of sodium per serving, making it an excellent choice for a low-sodium diet.
  • Heart-Healthy Fats: Uses olive oil, a source of monounsaturated fats, instead of butter or other saturated fats.
  • Lower in Calories: Air frying provides a crispy texture with just 176 calories per serving.
  • Diabetic-Friendly: With 3g of fiber and balanced macronutrients, this recipe can fit into a diabetes-conscious meal plan.
  • No Added Salt: Flavor comes from a blend of garlic powder, paprika, and Italian seasoning, not from added salt.

FAQs About Heart Healthy Air Fryer Bang Bang Potatoes

Soggy potatoes are usually caused by excess moisture or overcrowding the air fryer. Ensure you pat the parboiled potatoes completely dry and cook them in a single layer, in small batches if needed, to allow hot air to circulate and crisp up all sides.

Yes, you can, but parboiling them first (as this recipe does) helps guarantee a fluffy, fully-cooked interior and an extra-crispy exterior. If using raw potatoes, you may need to cook them longer at a slightly lower initial temperature before crisping them at 400°F.

Our healthy bang bang sauce is made from a simple blend of nonfat plain Greek yogurt, sriracha for heat, and a touch of honey for sweetness. This creates a creamy, spicy sauce without the high fat and sodium of traditional versions.

More Heart-Healthy Air Fryer Recipes

Ingredients

Recipe yields 6 servings

Bang Bang Sauce

Bang Bang Potatoes

How to Make Air Fryer Bang Bang Potatoes

Bang Bang Sauce

  1. In a small mixing bowl, add the yogurt, sriracha and maple syrup and stir to combine. Set aside and refrigerate until ready to serve.

Bang Bang Potatoes

  1. Step 1

    Arrange a rack in the center of the oven. Line a large rimmed baking sheet with parchment paper and lightly grease with nonstick cooking spray; set aside. Preheat air fryer to 400°F.

  2. Step 2

    In a medium pot, add 2 quarts of water and ½ teaspoon baking soda; bring to a rolling boil. Add potatoes and cook until barely fork-tender, about 10 to 12 minutes (Note: Be careful not to overcook them).

  3. Step 3

    Drain parboiled potatoes in colander and return to pot. Shake potatoes around a few times so they become rough on the exterior and to help any excess water evaporate.

  4. Step 4

    In a large mixing bowl, whisk together olive oil, cornstarch, Italian seasoning, garlic powder, paprika, black pepper, onion powder and salt. Transfer potatoes to bowl with cornstarch slurry and toss to coat well.

  5. Step 5

    Lightly grease the air fryer basket with nonstick cooking spray. In two or three small batches, place the potatoes in a single layer inside the basket and cook for 22 to 25 minutes, until golden brown and crispy on the outside and light and fluffy on the inside.

  6. Step 6

    When the potatoes are done cooking, transfer to a serving dish, drizzle with Bang Bang Sauce and garnish with sliced green onion.

Nutrition Facts

Serving Size:
1/2 cup

176
Calories
5
g
Fat
1
mg
Cholesterol
86
mg
Sodium
30
g
Carbs
1
g
Sat. Fat
3
g
Fiber
4
g
Protein
5
g
Sugars

Alternative Methods (No-Boil or Oven)

  • No-Boil Air Fryer Method: For a faster option, you can skip parboiling. Wash and chop the potatoes, toss with oil and seasonings, and air fry at 380°F for 20-25 minutes, shaking halfway, until cooked through and crisp.
  • Oven-Baked Method: Preheat oven to 425°F. Prepare the potatoes as directed (parboiling is recommended) and spread them on a parchment-lined baking sheet. Bake for 25-30 minutes, flipping once, until golden and crisp.

Serving & Storage Tips

  • Serving: Serve immediately while hot and crispy. Drizzle with the bang bang sauce just before serving to prevent them from getting soft.
  • Storage: Store leftover potatoes in an airtight container in the refrigerator for up to 3 days. The sauce should be stored separately.
  • Reheating: For the best texture, reheat the potatoes in the air fryer at 375°F for 4-6 minutes until hot and re-crisped. Avoid using the microwave, as it will make them soggy.

Ingredient Substitutions

  • For Greek Yogurt: If you don't have Greek yogurt, you can use a heart-healthy, light mayonnaise as a base for the sauce, but this may alter the nutrition facts.
  • For Honey: To make this recipe vegan, you can substitute maple syrup or agave nectar for the honey in the sauce.
  • For Yellow New Potatoes: Russet or red potatoes also work well, but cooking times may vary slightly. Ensure they are cut into uniform, bite-sized pieces.

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