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Diabetes-Friendly Duck Fat Red Potatoes

Potatoes in duck fat? Sounds gourmet, tastes amazing, and it's good for managing diabetes. It's a win-win-win!

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In the midst of a health journey, who says you can’t enjoy some of your favorite foods?

I believe that cooking should not only be about nourishing your body but also delighting your taste buds. Today, we’re putting a twist on a traditional favorite with a recipe that’s not only delicious but also beneficial for people living with diabetes: duck fat potatoes.

Duck Fat Potatoes: A New Spin on a Classic

Duck fat potatoes on a baking tray

We know what you’re thinking: “Potatoes and duck fat? How can that be good for my health?” It may sound surprising, but these ingredients, when used correctly, can bring a host of benefits.

The key lies in understanding their nutritional composition and how to incorporate them into a balanced diet.

The Power of Potatoes

Potatoes often get a bad rap, especially when it comes to diabetes management. However, when prepared correctly and consumed in moderation, these humble tubers can be a part of any healthy diet.

Potatoes are rich in essential minerals like potassium and magnesium, which are vital for heart health.

They are also a good source of vitamin C, which aids in immune function and skin health.

The fiber content in potatoes, particularly if you leave the skin on, can help slow digestion. This slowed digestion helps prevent blood sugar spikes, making potatoes a more diabetes-friendly choice.

Why Duck Fat for these potatoes?

Duck fat might seem like an unusual health food, but it’s actually a culinary secret weapon. Unlike other animal fats, duck fat is rich in monounsaturated fats, which are beneficial for heart health.

It also has a high smoke point, meaning it can withstand higher cooking temperatures without breaking down and releasing harmful compounds, or quickly burning the food you’re cooking it in.

Moreover, duck fat adds a sumptuous, rich flavor to dishes that other cooking fats simply can’t match.

You’ll find that a little goes a long way in providing your meals with an incredible depth of flavor.

A Recipe for Health: Duck Fat Roasted Potatoes

Now that we’ve discussed the benefits of these ingredients, let’s dive into the recipe itself. Cooking should be a joy, not a chore. So, we’ve ensured that this recipe is easy to follow while providing a nutritious meal for your family.



  • Rinse your potatoes, and chop them into chunks. Pat them dry with a paper towel to remove any excess moisture on the surface of the potatoes.
  • Turn on the stove to medium-high heat, adding duck fat to the skillet and allowing it to liquify while it heats.
  • When the pan begins to radiate heat, add in your potatoes and spices. Potatoes will brown and crisp on the outside. Rotate on all sides, until all sides are brown, and fully coated in spices. Cover with a lid, and cook until potatoes are fork-tender and fluffy on the inside, around 20-25 minutes.
  • You can also bake them in the oven at 400ºF for 20-25 minutes, stirring the potatoes halfway through.

Remember, moderation is key with this dish. Enjoying it alongside a colorful salad or a serving of lean protein can make for a balanced meal that’s not only delicious but also beneficial for your health.

My mission as an Integrative Nutrition health coach is to provide you with information, inspiration, and support as you navigate your diabetes journey.

I hope you find this recipe as delightful and beneficial as we do. Hit the Jump to Recipe button to get the printable & pinnable version of this recipe.

FAQs on potatoes and duck fat in a diabetes diet:

1. What are Duck Fat Potatoes?

Duck fat potatoes are a delicious side dish made by roasting potatoes in rendered duck fat. The duck fat gives the potatoes a rich, savory flavor and a crispy exterior while the inside remains soft and tender. This dish is a popular component in many cuisines, particularly in French cooking.

2. How Can Duck Fat Potatoes Benefit People with Diabetes?

Although potatoes are high in carbohydrates, the type of fat used for cooking can significantly affect how your body processes these carbohydrates.

Duck fat is rich in monounsaturated and polyunsaturated fats, which can help regulate blood sugar levels and improve overall metabolic health. This makes duck fat a good choice for people with diabetes.

3. Are Duck Fat Potatoes Suitable for a Diabetic Diet?

Yes, duck-fat potatoes can be part of a balanced, diabetic-friendly diet.

However, portion control is essential due to the carbohydrates in potatoes. Pairing them with lean proteins and non-starchy vegetables can help balance your meal and maintain stable blood sugar levels.

4. How Can I Make Duck Fat Potatoes?

Our blog post provides a simple and delicious recipe for making duck fat potatoes at home. All you need are some potatoes, duck fat, salt, and pepper, and fresh thyme. For complete instructions, please refer to the recipe.

5. Where Can I Buy Duck Fat?

Duck fat is available at many grocery stores and online (I’ve linked my favorite brand here). It’s typically found in the refrigerated section near other animal fats and oils.

You can also ask your local butcher if they carry it.

6. Are Duck Fat Potatoes Gluten-Free?

Yes, duck fat potatoes are naturally gluten-free, making them a great option for those with dietary restrictions. However, always check the labels of any additional ingredients to ensure they are also gluten-free.

7. Can I Substitute Duck Fat with Another Type of Fat?

Although duck fat gives a unique flavor to the potatoes, you can substitute it with other fats like olive oil or butter. However, the nutritional profile and benefits for diabetic individuals may vary.

You may also have to adjust cooking times and temperatures for other fats with a lower smoke point, so your potatoes don’t burn.

8. Can Duck Fat Potatoes Be Prepared Ahead of Time?

Yes, you can prepare these potatoes ahead of time. Simply parboil the potatoes and coat them in duck fat, then refrigerate until you’re ready to roast them. They can be stored this way for up to two days.

9. Can I Use Sweet Potatoes Instead of Regular Potatoes?

Yes, sweet potatoes can be used instead of regular potatoes. They have a slightly higher fiber content which can be beneficial for blood sugar control. However, they may cook at a different rate, so adjust your cooking time accordingly.

10. What Can I Serve with Duck Fat Potatoes?

Duck fat potatoes are versatile and pair well with many dishes. They are excellent with roasted meats, grilled fish, or even a simple salad. Be sure to pair them with a good source of protein for a balanced, diabetic-friendly meal.

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Duck fat potatoes on a baking tray

Duck Fat Red Potatoes

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  • Author: Mila Clarke
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Diet: Diabetic
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Who knew that the humble potato, when dressed up in duck fat, could be a game changer for people with diabetes?




  1. Rinse your potatoes, and chop them into chunks. Pat them dry with a paper towel to remove any excess moisture on the surface of the potatoes. 
  2. Turn on the stove to medium-high heat, adding duck fat to the skillet and allowing it to liquify while it heats. 
  3. When pan begins to radiate heat, add in your potatoes and spices. Potatoes will brown and crisp on the outside. Rotate on all sides, until all sides are golden brown, and fully coated in spices. Cook until potatoes are fork-tender and fluffy on the inside. 


  • Healthy Twist: Although duck fat is animal fat, it’s lower in saturated fat than options like butter, or olive oil. It’s also incredibly flavorful. 
  • Prep Time: 5 minutes
  • Cook Time: 15
  • Category: Side Dishes
  • Method: Pan Roasting
  • Cuisine: American


  • Serving Size: 1/2 batch
  • Calories: 227
  • Sugar: 2 g
  • Sodium: 609.5 mg
  • Fat: 13.2 g
  • Saturated Fat: 4.4 g
  • Carbohydrates: 25.8 g
  • Fiber: 3.3 g
  • Protein: 3.2 g
  • Cholesterol: 12.8 mg
About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m a journalist and Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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