This post is sponsored by the American Dairy Association Mideast. As always, all thoughts and opinions are my own. As many of you may know, we just love potatoes in my house. All the ways, all the time. And one of my daughter’s favorites side dishes is mashed potatoes, so I try to rotate those in regularly with our meals. We of course adore my creamy mashed potatoes, especially at Thanksgiving. They are a must for my dad. But wanting to eat them more often means I kinda want a lightened up version for any ole day. And that’s exactly what we have here today with these healthy mashed potatoes. They are still smooth and creamy, rich and delicious, but we are making some simple, smart swaps to cut down a little on fat and calories. We’ve still got a trio of add-ins, like with my original, but we’re using slightly less butter, skim milk and some plain Greek yogurt to bring the creamy richness in a healthier way. You might not even realize they are lightened up, they are that good! Also, I’m so happy to be partnering again this year with the American Dairy Association Mideast. Did you know that 95% of U.S. dairy farms are family-owned and operated? Yup. And these families care for their cows and calves by providing a nutritious diet, good medical care and healthy living conditions. (I’ve visited several dairy farms in Ohio and seen it myself.) And fun fact, did you know that yogurt is linked to better digestion and a healthy immune system, as well as to reduced inflammation? Plus, dairy foods provide nutrients that people of all ages (not just kids) need to grow and maintain stronger bodies and minds. The protein in dairy – whey and casein – helps keep you feeling full longer and provides energy to fuel your day and help muscles recover. Bring it on! But back to today’s recipe - let’s get cooking! Now, I’ve got some notes and substitutions coming up on how to make healthy mashed potatoes. Just tryin’ to be helpful. If you want to jump on down to the recipe, simply scroll right on through the rest of the text. The recipe card is near the bottom of the page, above the comments section.
Notes on making healthy mashed potatoes:
Potatoes: Yukon gold potatoes make the creamiest mashed potatoes in my opinion. However, you could also use this same method and recipe and substitute red potatoes (we love those too!)Potato size: Be sure your potatoes are similarly sized so they’ll cook evenly. If you have a couple of really large potatoes, cut them in half before putting them in the pot.Potato peels: To peel or not to peel… is up to you! We love leaving the skin on our potatoes and mashing it right in. It’s rustic. And so much easier. Also, Yukon peels are pretty thin. However, you can peel your potatoes before or after they are cooked before you mash them if you prefer.Cooking liquid: We are using some of the reserved cooking liquid for these potatoes, so make sure to save some. (This helps mash and thin out the potatoes without adding extra calories.)
And of course, everyone has their own ideas about the perfect consistency for mashed potatoes. Mash until totally smooth and uber creamy, or just lightly mash if you want a little more texture and some small chunks left in some of the potatoes. I just use a basic potato masher like this one, but you can of course use a potato ricer if you’ve got one. Or some people like to use beaters to whip them up. All good options. As for what makes these healthier, as well as some swaps if you need them to use what’s on hand, let’s talk about our mix-ins.
Healthy mashed potatoes mix-ins:
Skim milk - This adds the liquid we need while keeping things light. You can also use 1% or 2% milk if that’s what you usually have on hand. You could also use a fat-free half and half if you’d like. Butter - Yes, we are still using butter and that helps give this some richness so they don’t feel too light. However, we are using less and we are serving it melted all over the top of these potatoes. I think seeing the butter before you take a bite helps you mentally note that they are going to be richer (than they actually are). It’s the whole “we eat with our eyes first” idea. Greek yogurt - This adds some creaminess and a nice, slight tanginess to the mashed potatoes. It also brings some healthy protein to the party. Choose nonfat plain Greek yogurt or a 2% or 5% fat version, whichever you prefer. One final tip on mix-ins, something I do from time to time that I enjoy is adding in some healthy mashed cauliflower for part of the potatoes. This helps stretch the side dish, add some extra bulk and cut down on the overall calories. I’d say swap about ¼ the total amount of potatoes for cauliflower in your dish, all the way up to ½, depending on how much you like it. Or how much you’re trying to hide it or not. You might also want to check out this loaded mashed cauliflower casserole. OK, since this is a dish that is often passed and shared among family and friends, at dinner or around the holidays, let’s talk about how much to make. Cause everyone loves some creamy mashed potatoes and you don’t want fighting over the last scoop!
How much mashed potatoes do you need?
– You can plan on about ½ pound of potatoes per person when making mashed potatoes. So 4 pounds of potatoes would make enough mashed potatoes to serve about 8 people, while 2 pounds of potatoes is enough for a family of 4. (If you are hoping for leftovers, add an extra pound of potatoes.) – This recipe calls for 2 pounds of potatoes for a regular family dinner, and could certainly be stretched to feed 6 people. Also, you can of course adjust this to suit your needs, doubling the recipe if needed, etc. Let’s get ready to eat. Now, you know I love some toppings. They can really finish a dish off. And there are tons of options for topping your potatoes, some of which keep this more in the healthy range and some of which might be a little more indulgent. Pick your favorites, mix and match and make it work for you.
Topping ideas for healthy mashed potatoes:
Chopped fresh chivesChopped fresh green onionsSprinkle of paprikaFresh herbs, such as parsleyExtra pats of butter or melted butterShredded cheddar cheeseCooked, crumbled baconHot turkey gravy
And if you need to round out your meal, these healthy mashed potatoes would go great with my quick chicken and gravy and skillet pork chops with gravy. I think you’ll be pairing them with all kinds of foods to enjoy them more often! Finally, let’s talk about what to do with any leftovers. Mashed potatoes are definitely best when enjoyed freshly made and hot on that first day. You can store leftovers, once cooled, in the refrigerator for up to 4-5 days. Reheat in individual portions in the microwave until heated through and hot. Add an extra splash of milk if needed to loosen them back up. There you have it. Healthier mashed potatoes that mean this side dish can be in the regular rotation in your house! I hope you give them a try and love them every bit as much as we do. Enjoy! XO, Kathryn Potatoes: Yukon gold potatoes make the creamiest mashed potatoes in my opinion. However, you could also use this same method and recipe and substitute red potatoes (we love those too!) Potato size: Be sure your potatoes are similarly sized so they’ll cook evenly. If you have a couple of really large potatoes, cut them in half before putting them in the pot. Potato peels: To peel or not to peel… is up to you! We love leaving the skin on our potatoes and mashing it right in. It’s rustic. And so much easier. 😂 Also, Yukon peels are pretty thin. However, you can peel your potatoes before or after they are cooked before you mash them if you prefer. Cooking liquid: We are using some of the reserved cooking liquid for these potatoes, so make sure to save some. (This helps mash and thin out the potatoes without adding extra calories.) Skim milk: This adds the liquid we need while keeping things light. You can also use 1% or 2% milk if that’s what you usually have on hand. You could also use a fat-free half and half if you’d like. Greek yogurt: This adds some creaminess and a nice, slight tanginess to the mashed potatoes. It also brings some healthy protein to the party. Choose nonfat plain Greek yogurt or a 2% or 5% fat version, whichever you prefer.
title: “Healthy Mashed Potatoes” ShowToc: true date: “2024-10-20” author: “Sofia Larsen”
5 6 Published Oct 19, 2022, Updated Nov 09, 2024
Why You’ll Love This Recipe
Easy to make and can be ready in less than an hour. You only need one pot for this recipe. Hurray for less dishes! Minimal butter compared to traditional recipes and almond milk instead of cream The perfect side dish! There’s Greek yogurt instead of sour cream for added protein.
Healthier Mashed Potatoes
Traditional mashed potato recipes typically call for a fair amount of butter, cow’s milk, and/or heavy whipping cream. These recipes contain high amounts of saturated fat and a lot of extra calories. I love mashed potatoes, so I really wanted to make a version that made myself and others feel good about what they were eating. This recipe contains Greek yogurt which adds a nice amount of protein, unsweetened almond milk for minimal calories and half the butter compared to traditional recipes. We’re still using regular potatoes for this recipe but I do have a mashed cauliflower recipe if you’re looking for a low-carb option!
Ingredients Needed
yukon gold potatoes – yukon gold potatoes are my preferred potatoes for mashed potatoes because they’re so creamy! Look for small-medium sized potatoes with smooth skin and free from any bruises or cuts. If you don’t have Yukon gold potatoes on hand, russet potatoes will also work. I just suggest avoiding red or white potatoes as they are waxier and may require more mashing, which can lead to a different texture. almond milk – instead of using cream and dairy milk, which is typically found in classic mashed potato recipes we’re using unsweetened almond milk. This will give the mashed potatoes a creamy texture without the dairy and for a minimal amount of calories. Chicken broth, vegetable broth, regular milk or any other dairy-free milk will work as substitutes. Greek yogurt – instead of sour cream typically used in classic mashed potato recipes, we’re using Greek yogurt, which is higher in protein and has fewer calories than sour cream. I used full-fat Greek yogurt, but feel free to use reduced-fat or low-fat Greek yogurt if you’d like. Plain non-dairy yogurt should work well too. butter – I recommend using grass-fed butter for the extra nutrients, but feel free to use whatever butter you have on hand. You can also use vegan butter as a dairy-free option. My favorite is Miyoko’s cultured vegan butter. salt & pepper – to season the mashed potatoes. garlic & onion powder – amps up the flavor of these mashed potatoes! fresh chives – optional, but I highly recommend topping these mashed potatoes with chives to bring the entire dish together! Other fresh herbs like fresh thyme or parsley would also be delicious.
How to Make
Boil: Place the peeled and chopped potatoes in a large pot, add enough water to cover the potatoes and heat until the water is boiling. Reduce heat to medium-low, cover and simmer until the potatoes are tender (about 15-20 minutes). Mash: Drain the potatoes and add back to the pot for mashing. Add milk, butter, Greek yogurt, salt, pepper, garlic powder and onion powder to the potatoes and mash using a potato masher or fork until you reach your desired texture, adding more almond milk if needed. See additional ideas for how to mash potatoes below! Serve: Taste and season with additional salt and pepper if preferred. Transfer to a bowl, top with fresh chives and butter and enjoy!
Best Way to Mash Potatoes
Hand masher: A hand masher is my favorite way to mash potatoes. It’s easy to use, kid-friendly and you can easily create a smooth consistency. Fork: Using a fork is a good option for coarsely mashed, fluffy potatoes. It will take a bit longer than other tools, but you’ll get that perfect consistency you’re looking for. Stand mixer: A stand mixer is a great way to mash your potatoes. This way will create a creamy consistency. Scrape down the sides occasionally if you want to avoid any clumps. The only issue is that there’s another dish to clean. Hand mixer: This works just as well as a stand mixer! Immersion blender: Another option for creating smooth and creamy mashed potatoes.
How to Serve Healthy Mashed Potatoes
I recommend serving these mashed potatoes as a side with your favorite meal. Here are some delicious options that pair well with mashed potatoes.
Lentil Loaf Air Fryer Turkey Breast Lemon Garlic Chicken Sheet Pan Meal Butternut Squash Quinoa Stuffing Healthy Green Bean Casserole Grilled Shrimp One-Pan Roasted Chicken and Vegetables
How to Store Leftovers
Store leftovers in an airtight container for up to 5 days in the fridge. You can reheat these mashed potatoes on the stovetop, or in the microwave.
More Potato Recipes to Try
Air Fryer Breakfast Potatoes Mustard Greens Salad with Roasted Potatoes and Tomatoes Vegetable Soup Classic Minestrone Soup Lemon Garlic Chicken Sheet Pan Meal Smashed Potatoes
Be sure to check out all of the potato recipes as well as the full collection of side dishes here on EBF!
