Healthy Mashed Potatoes
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.There’s nothing more comforting than a warm potato dish, and my Healthy Mashed Potatoes recipe is a must-try twist on this classic favorite! Completely gluten-free, vegan, and perfect for any occasion, they’re made with just 5 ingredients, including russet potatoes, garlic, and fresh herbs. The best part? They’re ready in just 30 minutes.
As much as I love traditional mashed potatoes, they’re often loaded with butter, cream, and extra calories. Not for me! That’s why I created my Healthy Mashed Potatoes recipe, comfort food without compromise. And for another delicious dinner treat, I always turn to my incredible dairy free mashed potatoes recipe.
I’ve personally enjoyed these healthy mashed potatoes on busy weeknights and festive holidays, and I know they’ll quickly become a staple in your home too. And when I drizzle my rich vegan onion gravy over the top, they’re absolutely irresistible!
👩🏽🍳 Why I Love This Recipe
I’ve always believed that eating healthy doesn’t mean giving up your favorite foods. That’s why I love this recipe, it brings the creamy, fluffy joy of mashed potatoes to my table! By combining starchy potatoes with cauliflower, I’ve struck the perfect balance between indulgence and health.
What makes my healthy mashed potatoes so special is their versatility. They pair beautifully with roasted pumpkin salad, hearty soups, or even a festive holiday spread. Trust me, they’re not the heavy, butter-filled mashed potatoes I grew up with, but they’re definitely not bland or boring either!
These mashed potatoes strike a beautiful balance between indulgent and wholesome, making them ideal for everyone at the table kids, and picky eaters included. The cauliflower adds a subtle creaminess without overpowering the flavor, while the garlic and fresh herbs bring a brightness that takes them to the next level.
And here’s the best part, they’re incredibly easy to make! With just five ingredients and 30 minutes, I can serve this side dish to my family and friends. After perfecting this recipe through plenty of trial and error, I can confidently say it’s a keeper. So, grab your potato masher, and let’s make it!
Latest Recipe Video!
🥘 Ingredients
My recipe uses simple ingredients that you probably already have in your pantry! And if not, they’re easy to find at any local store, making these creamy mashed potatoes a breeze to prepare.
Russet Potatoes: I love using russet potatoes for their fluffy, starchy texture, perfect for mashing! They’re my go-to for this recipe.
Cauliflower Florets: cauliflower makes these mashed potatoes light and creamy. Fresh or thawed frozen florets both work great.
Garlic Cloves: Garlic adds bold, savory flavor that I can’t get enough of. Use fresh or store-bought minced for convenience.
Plant-Based Milk: unsweetened almond milk makes these mashed potatoes creamy without any dairy. It’s light, smooth, and perfect for this recipe.
Vegan Butter Or Olive Oil: These give the potatoes a rich, silky finish while keeping the recipe vegan. Both work beautifully!
🍲Substitutions
Garlic Powder: I usually go for fresh garlic cloves for the best flavor, but garlic powder works in a pinch. It’s a quick and easy substitute!
Potatoes: If I’m out of russet potatoes, I like using Yukon Gold or red potatoes, they mash beautifully. Leaving the skins on for smashed potatoes is another fun option!
Milk: If you’re not vegan, whole, low-fat, or skim milk works well. For extra creamy mashed potatoes, I sometimes go for heavy cream, or even coconut milk for a richer flavor.
🔪 How To Make
Want to know how I make the healthiest mashed potatoes? Let me share my simple four-step process, it’s quick, fun, and always turns out delicious!
Boil Potatoes And Cauliflower: I start by boiling the potatoes, cauliflower, and garlic in a big pot of water, just enough to cover the veggies. After about 15-20 minutes, when everything’s nice and tender, I drain the water and transfer it all to a large bowl, ready to mash!
Mash The Mixture: Next, I add the milk, butter, salt, and pepper to the bowl and start mashing. I keep going until the mixture is smooth and creamy, just the way I like it!
Garnish And Serve: Finally, I top the mashed potatoes with a sprinkle of chives and fresh herbs for extra flavor and a pop of color. Then, they’re ready to serve and enjoy!
Let me tell you, I can never go wrong with this healthy mashed potatoes recipe. Whether I’m bringing them to a potluck or a school event, they’re always a hit. I’m already planning to make them for my Christmas table this year, I just know they’ll be a huge success 😉
💭 Expert Tips
My #1 Secret Tip for making my Healthy Mashed Potatoes is to avoid overcooking the potatoes and cauliflower. I’ve found that if I cook them for too long, they get mushy and are tough to drain. By keeping a close eye on them and testing for tenderness, I get that perfect, creamy texture every time!
Other Tips To Keep In Mind:
- Get Rid of Excess Moisture: After draining, I return the potatoes to the pot and cook over medium heat for a couple of minutes to get rid of any extra moisture. It helps make them extra creamy!
- Increase Nutrients: I love leaving the skins on for extra fiber, and they still taste great! Just be sure to scrub the potatoes well before boiling.
- Potato Masher Alternatives: If I don’t have a potato masher, I’ll use a fork, blender, or even a hand mixer, it all works!
- Adjust Texture: I like a bit of texture, so I use a handheld masher for some yummy chunks, but you can blend it smoother if that’s your thing. Just remember to cool the mixture first if you use a blender!
- Adjust Milk: I add more or less plant-based milk depending on how creamy I want the potatoes. It’s all about getting the perfect consistency!
📖 Variations
There are so many fun ways I like to mix up these healthy mashed potatoes! Here are some of my favorite add-ins:
Cayenne Pepper, Chili Powder, or Crushed Red Pepper: If I’m in the mood for heat, I love adding one of these spices to give the potatoes a spicy kick.
Roasted Garlic: Roasting garlic cloves before adding them makes these potatoes burst with incredible, mellow garlicky flavor.
Vegan Shredded Cheese: If I’m craving cheesy mashed potatoes, I’ll stir in ½ cup vegan shredded cheese while mashing for that creamy, cheesy goodness.
Vegetables: Sometimes, I sneak in some chopped sautéed baby spinach or mashed butternut squash to add even more veggies to these mashed potatoes!
🍽 Serving Suggestions
My healthy mashed potatoes make the perfect side dish for any main course (they’re especially great on my Thanksgiving or Christmas dinner table), but they pair wonderfully with so many other meals too! Here are a few of my favorite ways to serve them:
Breakfast: I love serving these mashed potatoes with eggs, a silken tofu scramble, or a vegan frittata. You can even turn them into potato pancakes for a fun twist!
Side Dish: These potatoes are a fabulous complement to many meals. I love them with my Italian ratatouille, or for a fancy dinner I pair it with my vegan Wellington, or my vegan pot pie. Yum!
Main Course: I use this healthy mashed potatoes as a base for proteins or veggies. I top them with anything from my comforting Instant Pot vegetarian chili to my delicious vegetarian black-eyed peas.
🫙 Storage Directions
Refrigerating: Once the mashed potatoes have cooled to room temperature, I store any leftovers in an airtight container in the fridge for 3-5 days.
Freezing: After the potatoes cool completely, I transfer them to a freezer-safe container and they’ll keep in the freezer for 1-2 months.
Reheating: I just microwave the potatoes in intervals, stirring every so often, until they’re warm and ready to enjoy again.
❓Recipe FAQs
Are Mashed Potatoes Healthy?
As a nutritionist, I can tell you that it really depends on how you make them! In this recipe, I’ve made the mashed potatoes healthier by substituting cauliflower for some of the potatoes and swapping out dairy for vegan ingredients. But if you prefer using dairy, you can still cut down on calories by choosing low-fat versions of milk, yogurt, or sour cream, and swapping butter for heart-healthy olive oil. It’s all about making simple adjustments that still keep the flavor intact!
Can I make these mashed potatoes ahead of time?
Yes, you can make these mashed potatoes ahead of time! Simply prepare the recipe as usual, then store them in an airtight container in the refrigerator for up to 3-5 days. When you’re ready to serve, just reheat them in the microwave or on the stovetop.
How Many Calories Are In Mashed Potatoes?
One serving of most traditional mashed potato recipes can be around 250-300 calories, depending on how it’s made. But with these mashed potatoes, I’ve kept it light, each serving is only about 150 calories!
🍛 More Potato Recipes!
- Potato Salad Without Eggs
- Chickpea and Potato Curry
- Vegan Baked Potatoes
- Vegan Roasted Potatoes
- Mashed Potato Fritters
- Carrot Potato Soup
- 4 Ingredient Potato Soup
- Vegan Loaded Baked Potato
- Fried Potatoes And Onions
Love this vegetarian side dish recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comments section further down the page!
You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!
📋 Recipe Card
🎥 Watch How to Make It
Healthy Mashed Potatoes
There’s nothing more comforting than a warm potato dish, and my Healthy Mashed Potatoes Recipe is a must-try twist on this classic favorite! Completely dairy-free, vegan, and perfect for any occasion, they're made with just 5 ingredients, including russet potatoes, garlic, and fresh herbs. The best part? They’re ready in just 30 minutes.
Servings: 4 servings
Calories: 143kcal
Ingredients
- 6 cloves garlic
- 1 medium-sized russet potato about 12 oz.
- 5 cups cauliflower florets about 1 large head
- 2-3 tbsp unsweetened plant milk of your choice almond, soy, or coconut milk would all work
- 1 tbsp vegan butter or olive oil
- salt and pepper to taste
- chopped chives optional
- fresh herbs – thyme, rosemary, parsley optional
- vegan yogurt, vegan butter, or sour cream 1 Tbsp per serving, optional
Equipment
Instructions
- Cut your potatoes into 1 inch cubes, and cut your cauliflower into florets.
- Bring a large pot of water to a boil, and add the potatoes, garlic and cauliflower to the pot (make sure there’s enough water to cover the veggies). Cover and simmer/cook until the veggies are tender – about 15-20 minutes.
- Drain water, and transfer the potatoes, cauliflower and garlic to a large bowl.
- To the bowl, add the milk, butter, salt & pepper and mash until smooth. Top with chives and herbs before serving.
Notes
- Avoid overcooking the potatoes and cauliflower. I’ve found that if I cook them for too long, they get mushy and are tough to drain. By keeping a close eye on them and testing for tenderness, I get that perfect, creamy texture every time
- After draining, I return the potatoes to the pot and cook over medium heat for a couple of minutes to get rid of any extra moisture. It helps make them extra creamy!
- I love leaving the skins on for extra fiber, and they still taste great! Just be sure to scrub the potatoes well before boiling.
- If I don’t have a potato masher, I’ll use a fork, blender, or even a hand mixer, it all works!
- I like a bit of texture, so I use a handheld masher for some yummy chunks, but you can blend it smoother if that’s your thing. Just remember to cool the mixture first if you use a blender!
- I add more or less plant-based milk depending on how creamy I want the potatoes. It’s all about getting the perfect consistency!
Nutrition
Calories: 143kcal | Carbohydrates: 27.1g | Protein: 6.3g | Fat: 2.6g | Saturated Fat: 1g | Cholesterol: 5.8mg | Sodium: 379mg | Potassium: 1048.2mg | Fiber: 7g | Sugar: 5.3g
Bravo! A creamy and delicious mashed potato recipe. Add to that these are vegan and healthy and I have the perfect side dish. This is one of those recipes I will make often!
Thanks Stephanie! So happy to hear that!
Really tasty! Such a great side dish for a family meal.
Thanks so much Helen!
My family loves this healthy mashed potatoes recipe. I made it again last Sunday and it was another hit. Such a an easy way to sneak in the vegetable! Thanks so much!
Yay! Thanks Kechi!
Wow, these Healthy Mashed Potatoes are a hit! The texture is so creamy, and I love how you’ve managed to pack so much flavor without all the extra calories. Your tips on choosing the right type of potatoes were super helpful. This dish is definitely going into my regular dinner rotation.
Thanks so much Tavo!!
I really loved the combination of the cauliflower and potato and the garlic added loads of flavour too. Creamy and delicious.
Awesome! So happy to hear that Amanda!
I love your idea of combining potato with cauliflower. It sounds so healthy and delicious!
Yay! Thanks so much Irina!