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I’ll take pretty much any version of mashed potatoes, but these Healthy Mashed Potatoes have to be one of my favorite versions I make. Mashed Yukon gold potatoes are flavored with plenty of garlic, low-fat sour cream, and just two tablespoons of butter plus hearty vegetable broth for a lighter addition.
Table of Contents
- Can Mashed Potatoes even be made Healthy?
- Recipe At a Glance
- RECIPE VIDEO TUTORIAL
- Ingredients to Make Healthy Mashed Potatoes
- Popular Substitutions & Additions
- How to Make Healthy Mashed Potatoes
- Tips for Making Healthier Mashed Potatoes
- Frequently Asked Questions
- More Potato Side Dishes:
- Healthy Mashed Potatoes Recipe
If you’re looking for a fuss-free, healthy version of mashed potatoes, I think you’ll be very pleased with this recipe. These lighter mashed potatoes are made with naturally buttery Yukon potatoes. I boil the potatoes with whole garlic cloves and then mash them with sour cream, vegetable broth, and a tad of butter. They come out so creamy, fluffy, and utterly delicious!
Can Mashed Potatoes even be made Healthy?
So wait, we’re making healthy mashed potatoes. But you might be asking, are mashed potatoes even healthy?
Potatoes are actually good for you. They’re low in fat, high in potassium, and only have 150 calories per potato/serving. These are not empty calories, either. Potatoes have great vitamins and nutrients.
Now, if you’re doing a low-carb diet, potatoes may not be the best option since a single spud has 36 grams of carbs and only 4 grams of fiber. This is why most people avoid them when they are on strict diets. The main reason potatoes can become unhealthy, though, is the way they’re prepared—especially when we’re talking mashed potatoes. It’s easy for the calories and fat to add up with all the butter, milk, and cream, often in mashed potatoes. So don’t skip the spud, just make a few substitutes for healthy mashed potatoes!
Recipe At a Glance
Cuisine Inspiration: American
Primary Cooking Method: Stovetop
Dietary Info: Gluten-free and Vegetarian
Key Flavor: Potatoes
Skill Level: Easy
Why This Is So Good
- Fast: Ready in just 30 minutes, these mashed potatoes won’t have you waiting around once the rest of dinner’s done!
- Great for garlic lovers: These light mashed potatoes have 6 cloves of garlic in them! If you love garlic, then this recipe is for you.
- Goes with absolutely anything: Whether you’re making these healthy mashed potatoes for a Thanksgiving menu or to go alongside a roast chicken or seared steak, they’re a really versatile recipe.
RECIPE VIDEO TUTORIAL
Ingredients to Make Healthy Mashed Potatoes
- Yukon gold potatoes: These potatoes are super creamy and will make for the absolute best mashed potatoes. You can use another yellow potato though!
- Garlic: Peel and halve the cloves—that’s all you have to do to them! I like to throw the garlic cloves with the potatoes in the pot. It helps to infuse a garlic taste into the mashed potatoes.
- Salt: You’ll use salted water to cook the potatoes and season the mashed potatoes healthy with salt to make them flavorful.
- Low-fat sour cream: Using low-fat sour cream is key to keeping this recipe light.
- Vegetable broth: This adds way more flavor than water would! I like to use low-sodium broth to control the amount of salt in the final dish.
- Butter: Just a little bit of butter adds so much flavor.
- Parsley: I usually top these healthy mashed potatoes with chopped, fresh parsley for a pop of flavor.
Popular Substitutions & Additions
- Add other fresh herbs. Stir in or top the mashed potatoes with chopped fresh dill, chives, or oregano.
- Use roasted garlic. Instead of boiling the garlic with the potatoes, you can use roasted garlic, with would add a caramelized flavor!
- Add in cauliflower. You can boil cauliflower and substitute it for some of the potatoes for something even lighter!
- Make it ranch. Try stirring ranch seasoning into the mashed potatoes. If I have 5 minutes, I’ll make my own spice blend, but you can absolutely use store-bought.
How to Make Healthy Mashed Potatoes
These mashed potatoes are super easy to make. There are really just two main steps: boiling and mashing. Let’s get to it!
Tips for Making Healthier Mashed Potatoes
- Cut the potatoes into evenly-sized pieces. I like starting with the potatoes cut into 2-inch chunks. This way, when I boil the potatoes, they cook more evenly and quickly, as compared to boiling them whole.
- Use Greek yogurt instead of low-fat sour cream. Both give a creamy, tangy taste to mashed potatoes. If you have one instead of the other, don’t sweat it!
- Substitute olive oil for the butter. This might add a distinct flavor to the mashed potatoes, but they’ll still be delicious!
- Use a stand mixer (or hand mixer!) to mash the potatoes. After a couple minutes in the mixer, the mashed potatoes will be so light, fully, and delicious.
Frequently Asked Questions
Starchier potatoes are the best for mashing. I used Yukon Gold, but russets would also work. Avoid waxy potatoes, like red or white; they require more mashing, which can lead to a pasty texture.
I use my stand mixer to mash my potatoes. It’s so easy and results in perfectly fluffy potatoes. A fork will do the job, too—it’s just a little more work!
If the potatoes aren’t quite creamy enough, add more broth, butter, or sour cream and mash some more!
These mashed potatoes will keep for a few days in an airtight container in the fridge. They can be reheated on the stovetop or in the microwave. You might need to add a little broth or water to loosen the potatoes and make them creamy.
I love the creamy, buttery texture and garlicky flavor of these Healthy Mashed Potatoes. Make them for Thanksgiving, and they’ll truly be the center of your holiday table (besides the turkey, of course!) If I have leftover mashed potatoes, I love to use them for Vegetarian Shepards Pie or potato pancakes!
More Potato Side Dishes:
- Olive Oil Mashed Potatoes
- Instant Pot Mashed Potatoes
- Mashed Potato Pancakes
- Greek Yogurt Mashed Potatoes
- Parmesan Roasted Potatoes
- Healthy Mashed Sweet Potatoes
- Garlic Smashed Potatoes
- Melting Sweet Potatoes
- Potato Cauliflower Casserole
If you try this feel good Healthy Mashed Potatoes recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!
Healthy Mashed Potatoes
Video
Ingredients
- 4 pounds yukon gold potatoes peeled & cut into 2″ chunks
- 6 garlic cloves peeled and halved
- 2 ½ teaspoons salt divided
- 8 ounces low-fat sour cream
- 1 cup low-sodium vegetable broth
- 2 tablespoons butter
- 1 teaspoon black pepper
- Chopped parsley for serving
Instructions
- Place the potatoes, garlic and 2 teaspoons of salt in a large pot and cover with cold water by 1 inch. Place over medium high heat and bring to a boil. Once the potatoes reach a boil, cook for 10 to 12 minutes, or until fork tender. Drain, then immediately transfer them to a stand mixer fitted with the paddle attachment.
- Add the sour cream, vegetable broth, butter, remaining ½ teaspoon salt and black pepper. Mix until the potatoes have broken down and the mixture reaches your desired consistency.
- Serve warm and top with fresh parsley, if desired.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Oh my goodness, this is good!
It didn’t need ranch seasoning at all, but I made some with the nutritional yeast to try on baked and roasted potatoes later. I used fat free plain Greek yogurt instead of sour cream in the mashed potatoes and it was great! Next time, I’m leaving out the salt in the water because it was just too much for me. Everyone can add salt to their own taste if I ever share in the future. I didn’t use the pepper, either.
The instructions weren’t very clear about whether or not to remove the garlic when draining, so I picked out what I could ID and was happy with the amount of garlic flavor remaining.
Yay!! So happy you liked it, Patricia! Thank you so much!
I really want to make this. I don’t have a stand mixer. What do I use instead?
Great question! You can use an electric hand mixer, potato masher, or even a fork. Hope you enjoy!!
This recipe is amazing. How can mashed potatoes with only a couple tablespoons of butter and 1/2 cup sour cream or milk, taste sooo close to full fat mashed potatoes! My husband is a southerner, and his mom makes THE BEST classic mashed potatoes, but he said these were really good. He is picky about his southern staples, haha, so that’s huge. This is a great recipe for a regular weekly need for mashed potatoes, to lighten calories, especially fat and cholesterol. Super easy, too. Thank you for sharing with us!
Love this, thanks for sharing!!
These came out SO good. No one could tell any sort of substitution was made! Can’t believe these only have 2 Tbsp of butter. If they come out bland for you, check the quality of your veggie stock. I’ve found this recipe really hinges on the depth of the veggie stock. Also, left my skins on out of laziness and turned out great.
Great tips, Marie! Thank you for sharing.
This recipe sounds good! I don’t usually buy low fat foods when they are a substitute for foods naturally higher in fat. A lot of times the fat is lowered, and stuff is added to maintain flavor/ texture that aren’t good. I have never read the label on low fat sour cream, but since there is such a relatively small amount, divided by about 5 servings, I would make these with the real deal!
Hi Deb, you can for sure use full-fat if that’s what you prefer. Looking forward to seeing what you think after you make them!
I use full fat yogurt instead of low fat sour cream. Comes out great every time.
Thanks for letting me know!
These came out slimmy for me… not sure why
Oh no! Is it possible that they got overmixed? Sometimes they will get gummy/slimy if they get overworked.
Your nutrition information doesn’t give serving size
When the recipe is set to 5 servings, it should make roughly 5 cups total, so it should be 1 cup per serving.
I’m always grateful to find recipes that are healthy, delicious, and easy to prepare. These potatoes checked both boxes. I made a couple tweaks by substituting Greek yogurt for sour cream and chicken broth for vegetable broth.
That is perfect! I am glad it worked that way – sounds delicious!
Any way to make these non-dairy?
I have yet to try that, but you can try using vegan substitutes!
thank you so much for this recipe. Cannot wait to try it….looks so yummy
You’re so welcome! Hope you enjoy!!
How much does this yield? I need 6 cups of mashed potatoes for another recipe and I’m not sure how many I would get with this recipe.
When the recipe is set to 5 servings, it should make roughly 5 cups total, so it should be 1 cup per serving.
I really enjoyed this low calorie mashed potatoes, creamy and fulfilling.
Really good for me, who is on calorie deficit but always wanted to eat delicious food
Thank you so much! I’m glad you enjoyed!
Love the recipe! What’s the serving size though?
Thank you! The serving size is a fifth of the recipe, so I would divide it by five once you’ve finished making the recipe.
IT IS MORE THAN AMAZING !! I love the taste it was perfect ❤️
Thank you so much!!!
Made these for Thanksgiving and everyone loved them. My track record with mash isn’t good, usually mine turn out gummy and awful. Not with this recipe! They were just perfect! I substituted Califia Farms Almond Milk Creamer (made with almond and coconut cream) and it worked well.
That’s amazing! I love that!
I only have chicken broth, will that work?
Yes, it will!
very good!!!!!!!!!!!!!!!!!!!!!!!
Thank you!
So happy your family approved it!! Thanks so much for sharing!!
Yay, so glad to hear it!! Thank you 🙂
The potatoes won’t get gummy using a mixer?
No, they end up more fluffy and soft this way.
Mine turned out gummy with a mixer. 🙁
That shouldn’t have been the case! They should end up more fluffy and soft this way.
Is the nutrition facts per what size serving? I see it says serves 5 but no specifics on what size. Surly the nutrition facts posted isn’t for the whole 5 servings lol Trying this recipe tonight & so excited for it!
Sorry for the delay! Yes, it’s for 1/5 of the recipe which is about 10 ounces of potatoes 🙂
I added a little extra salt and some garlic powder, and it was great! I used the greek yogurt substitution and it was still creamy. I’m never making the fatty, unhealthy mashed potatoes again!
So glad to hear that you loved it! Thank you!
Hey, i just tried the recipe and i can say without a doubt that those mashed potatoes were definitely some of the best that i have ever tasted. the recipe surly is worth a try. !
thank you for the recipe Yumna !
Awww thank you so much!! I really appreciate that!
well for this recipe it really doesn’t give the serving size for the nutritional information
from the best that I can figure out that it says that this is for 5 people so for 2 lbs of potatoes
that would be 0.4 lbs per person So for 2 lbs of potatoes that would be 4 cups mashed.
https://www.thriftyfun.com/Converting-Two-Pounds-of-Potatoes-to-Cups.html
“This site says one pound of potatoes is approx 2 cups cooked/mashed. So 2 pounds of spuds would be 4 cups. Use that as a starting point. I would think most potato recipes would be somewhat forgiving, not like baking cakes, etc. where exact measurements count.
So 4 cups mashed divided by 5 people comes out to be just over 3/4 of a cup per person.
That is the number I am going with anyways
Hope this helps anyone else out there who is trying to figure out the portion sizes
for this recipe.
Thank you for sharing such healthy and amazing recipes! My husband & I loved how buttery the mashed potatoes turned out. Love your page & your positivity!!?
Thank you so much! I really appreciate it!
I made these and I love them. Thank you they are keepers.
Awesome! Thank you for sharing!!
What is the serving size ..?
It’s 2 pounds total for 5 people, so it’s less than half a pound of potatoes for each serving. I hope that helps!
Do you have a recipe and nutritional facts label with the substitutions mentioned- half califlour, plain Greek yogurt, olive oil?
No I don’t have that unfortunately, but you can plug it into verywellfit.com based on the recipe alterations. I hope that helps!
I’m confused about Step 2. How long do the potatoes, garlic, veggie broth, sour cream, and butter go in the pan for? What kind of consistency am I looking for? After that, are they then transferred to a bowl to get mashed?
Hi, sorry for the confusion. I just edited the recipe instructions to combine step 2 and step 3 since they’re really done together. Once you put the garlic, veggie broth, sour cream and butter into the pan, you can mash everything together to whatever consistency you like. I use an electric mixer and keep it running until it’s pretty smooth, but you can decide how you like it. Then they’re pretty much done. You can wipe around the bowl you used to mash them, or transfer them to a serving bowl. Does that help?
Yeah that helps a lot. I think the word that was throwing me off was “pan” instead of “bowl.” Thanks so much, can’t wait to make this over the weekend! (:
Fyi making potatoes ahead with water leeches the potassium great for lower potassium diets.
I do prefer the sour cream over adding milk. I’m curious to see how the greek yogurt will taste. Next time i will try the yogurt and the yugons for the butter flavor. Thanks for the recipe.
That sounds great! Keep me posted if you try that!
My favorite side dish. Sour cream is a good substitute for milk.