Scraps to snacks: the power of potato skins

ARTICLE

1 May 2025

2 min read

Did you know potato skins are packed with fibre, minerals and iron? Forget the compost. Here’s how to transform those nutrient-packed skins into delicious chips instead.

Who doesn't love a potato? Whether peeled, mashed or roasted, most of us peel a potato skin to get to the ‘good part,’ but did you know you’re actually peeling away a bulk of its nutrients in the process?

Not only do potato skins taste great, they’re full of nutritional benefits too. Here’s how transform them into crispy, delicious chips and reduce your food waste, too.

What’s a skin good for?

More than a dusty exterior, potato skins are:

High in Fibre: Aside from helping to manage cholesterol, fibre can help maintain a healthy gut microbiota, support regular digestion, and even lower the risk of heart disease.

Rich in Antioxidants: Potato skins contain polyphenols and flavonoids, which help combat inflammation and support cellular health—key factors in healthy aging.

Potassium Powerhouse: Potassium is essential for blood pressure regulation and heart health.

Easy Home-made potato skin chips

Turning potato skins into homemade chips is an easy and healthy swap for store-bought chips, which are often full of sodium, unhealthy fats and preservatives. They’re quick and easy to make and will save you waste and money too.

Ingredients:

Potato skins (washed and dried)
1 tsp extra virgin olive oil
1/4 tsp salt
½ tsp garlic powder or smoked paprika (optional)

Method:

Soak the potato skins in an ice bath for 5-10 minutes—this helps remove excess starch and makes them crispier when air-fried.
Drain and pat the skins dry thoroughly with a clean towel.
Set your air fryer to 180°C.
Toss potato skins with olive oil and seasoning.
Spread them on the air fryer tray and cook for 8 minutes, shaking halfway through.

Let them cool slightly, then enjoy!

Whether you’re looking to support heart health, get more fibre into your diet, or just enjoy a healthy snack, repurposing food scraps like potato skins is a simple yet powerful way to support your health and the planet.

Eat well with nutrition tracking

AIA Vitality supports you everyday to make healthier lifestyle choices. And by tracking your nutrition through the AIA Vitality App, you can earn up to 1,200 Points per membership year.

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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