24 Healthy Potassium-Rich Recipes

By

Jessica Ball, M.S., RD

Updated on January 18, 2022

kale salad

Potassium can help keep your heart functioning at its best and keep your blood pressure in a healthy range. These recipes showcase potassium-rich foods such as salmon, white beans, acorn squash, avocados, dark leafy greens and potatoes to help you get your fill. Dishes like Parmesan White Beans and Stuffed Potatoes with Salsa & Beans are delicious, nutritious and packed with potassium.

01 of 24

Massaged Kale Salad with Roasted Sweet Potato & Black Beans

Massaged Kale Salad with Roasted Sweet Potato & Black Beans — Jacob Fox

Loaded with roasted sweet potatoes and shallots, black beans, quinoa, feta and pepitas, this salad makes for a satisfying meatless meal. Not only does massaging the kale tenderize it, it also helps the greens absorb more of the bright dressing.

02 of 24

Parmesan White Beans

Parmesan White Beans — Ted & Chelsea Cavanaugh

Stash mirepoix blend—a basic building-block combo of chopped carrots, celery and onion—in your freezer and save some serious prep time on this simple bean side dish.

03 of 24

Stuffed Potatoes with Salsa & Beans

stuffed potatoes with salsa

Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.

04 of 24

White Bean Soup (Fassoulatha)

A simple, rich stew of white beans. Serve with Mediterranean Tuna Panini.

05 of 24

Wild Rice-Stuffed Acorn Squash

Wild Rice-Stuffed Acorn Squash — Leigh Beisch

Stuffed acorn squash is one of those recipes that can easily take center stage as a plant-based holiday entree or be served as a colorful side dish.

06 of 24

Jason Mraz's Guacamole

Jason Mraz's Guacamole

In this easy guacamole recipe, musician Mraz prefers California Hass or Reed avocados because they are the creamiest. Adjust the heat, tang or other flavorings to suit your tastes.

07 of 24

Garlic Roasted Salmon & Brussels Sprouts

Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.

08 of 24

Edamame & Salmon Stir-Fry with Miso Butter

One bite of this healthy stir-fry recipe and you'll start thinking about what else you can stir miso butter into. Spread the miso butter on roast chicken or toss it with steamed vegetables. Serve with rice noodles or brown rice.

09 of 24

Balsamic-Parmesan Sautéed Spinach

Tender spinach with a hint of garlic, Parmesan cheese and sweet balsamic vinegar makes a quick and flavorful side dish. The sturdy leaves of mature spinach hold up best during cooking.

10 of 24

Pork, White Bean & Kale Soup

Kale is matched up here with white beans and chunks of lean pork tenderloin to create a soup that's satisfying and quick to make. Smoked paprika gives the soup a Spanish flair so some warm bread and sliced Manchego cheese would go well on the side.

11 of 24

Brown Butter & Sage Acorn Squash

Brown Butter & Sage Acorn Squash — Greg DuPree

We like acorn squash because its skin is tender enough to eat (which saves you the hassle of peeling), but any winter squash will work for this nutty, maple-drizzled side.

12 of 24

Scallion-Dill Potato Salad

In this healthy potato salad recipe, yogurt replaces mayonnaise to create a creamy dressing spiked with scallions and dill.

13 of 24

Spinach & Cheese Stuffed Shells

Our stuffed shells are filled with spinach, sautéed onions and part-skim ricotta and topped with prepared marinara sauce and Parmesan cheese. The shells hold and reheat well, which makes them great for entertaining.

14 of 24

Acorn Squash Stuffed with Chard & White Beans

Acorn squash's natural shape makes it just right for stuffing. This filling has Mediterranean flair: olives, tomato paste, white beans and Parmesan cheese. Serve with: Mixed green salad with radicchio and red onion and crisp white wine, such as Pinot Grigio.

15 of 24

White Bean & Veggie Salad

White Bean & Veggie Salad

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

16 of 24

Black Bean-Smothered Sweet Potatoes

For a quick and satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it's full of fiber.

17 of 24

Massaged Kale Salad

Massaged Kale Salad

Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this kale salad recipe, just remember to remove the tough stems before you start.

18 of 24

Really Green Smoothie

really green smoothie

The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.

19 of 24

Bean & Barley Soup

This hearty bean and barley soup tastes like it has simmered for hours, but actually it's quite quick to throw together. Plus this recipe for healthy bean and barley soup freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and stir in 1 1/2 cups cooked barley along with the broth in Step 2.

20 of 24

Orange-Sesame Shrimp Salad

In this healthy Asian-inspired shrimp salad recipe, two types of greens--romaine lettuce and red cabbage--pair beautifully with the avocado and shrimp. Use extra dressing for another salad or as a sauce for baked fish.

21 of 24

Southwestern Salad with Black Beans

Here we top salad greens with black beans, sweet corn and grape tomatoes and bring it all together with a tangy avocado-lime dressing for a Mexican-inspired salad. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.

22 of 24

Delicata Squash & Tofu Curry

This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. To speed up the prep, use bagged chopped kale. Delicata squash's thin skin is tender when it's cooked, so there's no need to peel--another time saver. Serve with quinoa or brown rice.

23 of 24

Southwestern Vegetable & Chicken Soup

Southwestern Vegetable & Chicken Soup

Who wouldn't want to eat their vegetables when they're tucked into a fragrant broth with bits of tasty chicken and spiked with a shot of fresh lime and cilantro? This healthy chicken vegetable soup seems even richer with the smoky flavor from roasted poblano peppers and garlic. Serve this healthy chicken soup recipe with tortilla chips.

24 of 24

Vegetarian Quinoa & Squash Casserole

An aromatic mixture of garlic, paprika, cumin, coriander, allspice and cayenne flavors this vegetarian quinoa and squash casserole recipe. Frozen squash is a super-easy topping.

Was this page helpful?

Thanks for your feedback!

Tell us why!

Related Articles

Taco Stuffed Avocados

8 Foods With More Potassium Than a Banana

Slow-Cooker Chicken White Bean Stew

25 One-Pot Meals to Eat When You've Had Too Much Sodium

Chicken Kebabs with Warm Cabbage-Apple Slaw & Potatoes

21 Diabetes-Friendly Dinners That Follow the DASH Diet

Dijon Salmon with Green Bean Pilaf

Dijon Salmon with Green Bean Pilaf

Sheet-Pan Balsamic-Parmesan Chicken & Vegetables

22 Dinners For When You've Eaten Too Much Sodium

Lemon-Caper Black Cod with Broccoli & Potatoes

Middle Eastern Braised Cauliflower

Chicken Chili with Sweet Potatoes

Chicken Chili with Sweet Potatoes

Veggie Burger Hash

Strip Steaks with Smoky Cilantro Sauce & Roasted Vegetables

Meal-Prep Turkey Cobb Salad

Signs You're Not Getting Enough Potassium and What to Do About It

Signs You're Not Getting Enough Potassium and What to Do About It

Traditional Greek Tahini Dip

20 Low-Sodium Snacks for High Blood Pressure

5 Sneaky Reasons Your Blood Pressure Is High, According to a Dietitian

Chicken Sausage and Peppers

Chicken Sausage and Peppers

Beer-Battered Fish Tacos with Tomato & Avocado Salsa

18 Inflammation-Fighting Dinners to Help Manage Blood Pressure