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!
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🥘 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
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🎥 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
No one could tell there was any cauliflower in their mashed potatoes! This is such a great mashed potatoes recipe. 🙂
That is so awesome to hear! Thanks for letting me know Anita!
What I love about this recipe is that I can use a potato in it and still have lower calories. A perfect side dish.
Totally!! Enjoy!
Mashed potatoes have to be one of my favourite sides and these sound delicious, I love that they’re healthy too!
Yay! I can’t wait for you to try this recipe!!
Can I put everything in the blender instead of manually mashing them?
Hi Rose! You can but then the consistency will be more like a puree vs. the slightly chunky consistency of mashed potatoes. So totally up to you based on what texture you prefer!
I made these this morning as a prepare ahead dish for tomorrow. These are as good as mashed potatoes. . . maybe better. Thanks for this recipe.
Yay!! So happy to hear that Gail! This is one of my favorite Thanksgiving recipes! 🙂
Dear Anjali, I have already try to cook your recipe and it taste good. Really like it. I also recommend your recipe (with your link) to my blog.
So happy to hear that Dony!
Is this really 100 calories? The macros aren’t adding up to 100. They add up to almost 50 calories, so either the calories is wrong, the macros are wrong, or I’m wrong.
Hi Patrick, thanks for pointing that out! There was a typo with the serving size – this recipe makes 3 servings at ~110 calories each. If you make 5 servings (which was originally on the recipe), you’d end up with about 63 calories per serving. Hope that helps, thanks again!
I enjoyed visiting your website. It is very professional, well laid out, with plenty of colorful pictures. I remember my mother’s mashed potatoes she made with milk and heaps of butter. Then we’d smother it with gravy made from the meatloaf drippings. decadent! Anyway, not as healthy as your mashed potatoes. Did you say you added yogurt? LOL. Take care and good fortune with your blog.
Thanks so much for the kind words Lewis! I’m so happy you enjoyed my site 🙂 Haha yes – your version of mashed potatoes definitely sounds more decadent than mine! But once in a while that kind of decadence is great 🙂 I’d love to know if you end up trying this recipe and how it turns out for you!
Love the Greek yogurt idea!
Thank you so much! It’s the perfect substitute for that dollop of sour cream – and tastes amazing on these potatoes 🙂
Cauliflower and potatoes together sounds like a great combination. I haven’t tried it that way and definitely will try.
Thanks Vita!! I’m sure you will love this recipe 🙂
Looks awesome! Of course I like it super garlicky – definitely going to try it out.
Hehe of course 🙂 I love it super garlicky too. Can’t wait to hear how you like this recipe!
This looks very very delicious! Definitely something I will enjoy everyday.
Awesome!! Thanks Linda!
Great take on the dish. As a alternative to manually mashing a ricer would be a good tool to break up the more fibrous cauliflower & garlic evenly with the potato. Also I assume that the potato should be peeled and cubed into pieces just smaller than the florets.
Thanks for sharing!
Thanks Jake! Great idea about using a ricer – I bet it would take less time than manually mashing as well! And yes, the potato should be cubed into pieces about the same size or a bit smaller than the florets. As for peeling the potato – that is totally up to you. To make it super creamy, peeling the potato is the way to go. But if you want it to be a little more rustic and if you want the added fiber, then leave the skins on. Hope that helps!
I love Mashed Potatoes! And adding in the cauliflower just makes it even more delightful and nutritious. I ran out of Greek Yogurt and substituted cottage cheese for creaminess and protein. It worked really well, too. Thanks for sharing, Anjali!
Love the idea of adding cottage cheese instead of the Greek Yogurt! What a fun way to change it up 🙂 Thanks for the suggestion Sarah!
Anjali,
I like the ingredients and the prep work sounds really simple. I’ll give it shot. Thanks for sharing.
Thanks Masood! I’m sure you will love this when you try it!
Love your secret ingredient. I made cauliflower mac n’ cheese when my parents were visiting and everyone said that this was one of their favorite versions of the classic dish. 🙂 I’m going to have to try this recipe out – it’s the perfect side!
Hehe thanks Parita! I have definitely made cauliflower mac & cheese before – it is delicious 🙂 Next time you make it, try substituting in pureed butternut squash instead of the cauliflower – it gives the mac & cheese a great sweetness (and it looks just like cheese!) I’m sure you will love this recipe!
love your idea of this secret ingredient. i love cauliflower mash and actually people cannot even tell the difference 🙂
Thanks Dixya!! I’ve never actually tried cauliflower mash (by itself – no potatoes) before – I’ll have to give it a shot!