A Healthy Spin on Latkes

Healthy Latkes
By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Happy Hanukkah to all who celebrate this festival of light.  Like most holidays, food is how we connect, show love and practice cultural traditions.  Of course eight nights of gifts are pretty great for kids too! Potato latkes are one of my all time favorite foods, any time of year.  Traditionally doused in eggs, breaded and deep fried, I like to take this opportunity for a healthier spin on a classic dish.  No need to forgo flavor or visual appeal; it’s all about adding in more goodness.

Wonder if sweet potatoes are better than white potatoes?  No need to pick just one, I find that combining the two gives you the nutritional best-of-both-worlds plus keeps the texture and color more familiar to the family.  You can even add in purple potatoes for additional antioxidants.

Serve up a side of homemade (and cheap) applesauce or try our raw blueberry applesauce for a fun twist.  Skip the sour cream and try our savory cashew cream instead. If you prefer dairy, go for organic, plain Greek yogurt to up the protein content.

Looking for more hearty but healthy potato dishes?

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  • 4 organic potatoes (I like Russet or Yukon Gold)
  • 2 organic sweet potatoes
  • 1 large onion
  • 1 flax egg (or organic egg) — ½ tbsp flaxseed, ground + 1 1/2 tbsp water
  • 1 tbsp gluten free flour (or whole wheat flour)
  • 1 tsp cumin
  • sea salt and fresh ground black pepper, to taste
  • 2 tbsp fresh chives and/or parsley, for garnish
  • ½ avocado, sliced for garnish (optional)
  • ½ cup (125 g) unsweetened or homemade applesauce for garnish (optional)


  1. Preheat oven to 350 F (180 C).
  2. Wash and scrub potatoes well, and peel sweet potato but leave skin on white potatoes.
  3. Peel and finely slice onion.
  4. Mix flaxseed and water, set aside to form into egg-like texture.
  5. Shred potatoes coarsely in food processor or use mandolin or sharp knife. Do this in batches, adding pinch of sea salt.
  6. Squeeze as much water as possible from shredded potatoes, using your hands, a slotted spoon or colander over the sink.
  7. Return potatoes to a large bowl and add in onions, flour, cumin, salt, pepper and egg/flax egg.
  8. Mix until combined and let sit for 5-10 minutes until mixture thickens.
  9. Heat coconut, avocado or other high heat oil in skillet over medium-high heat.
  10. Once oil is hot, drop in latkes scooping out a small amount with a large spoon or ¼ cup measure. Cook for about 2-3 minutes, then flip.  Cook for another 2-3 minutes.
  11. Place latkes on parchment paper lined baking sheet, sprinkle sea salt. Once full, place in oven to complete cooking.
  12. Bake for about 20-30 minutes until center is hot. Serve immediately or keep warm.
  13. Garnish with fresh chives, parsley, applesauce, cashew cream “sour cream”, organic sour cream, etc.


  • White potato – sweet potato
  • Sweet potato – yam, purple potato
  • Onion – red onion, garlic
  • Gluten-free flour – whole wheat flour, gluten-free or other bread crumbs

Prep time: 10 minutes

Cook time: 25 minutes

Total time: 35 minutes

Servings: 12

  • Nutrition per serving:
  • Calories50
  • Fat0g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium60mg
  • Carbohydrates11g
  • Fiber1g
  • Sugars1g
  • Protein 1g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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