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These Healthy Mashed Potatoes are full in flavor but low in calories. Made with low-fat sour cream they are a must have healthy potato side dish! They are perfect if you are on a low calorie and low fat diet.
If you’re looking for a fuss-free healthy version of mashed potatoes, I think you’ll be very pleased with my 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! This classic side dish gets a mini makeover for the major Thanksgiving dinner!
Are mashed potatoes healthy?
So wait, we’re making healthy mashed potatoes. But you might be asking, are mashed potatoes even healthy? Potatoes don’t really show up on many diet meal plans. And I think that’s mostly because of how potatoes are prepared. Potatoes are actually good for you. They are low in fat, high in potassium and only have 150 calories per potato/serving. These are not empty calories either. There’s actual great vitamins and nutrients in those calories. So, nutrition and calorie-wise, potatoes are great to add to your diet.
Now if you’re doing a low carb diet, potatoes may not be the best option since a single potato 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 generally in mashed potatoes. So don’t skip the spud, just make a few substitutes for healthy mashed potatoes.
RECIPE VIDEO TUTORIAL
How to make healthy mashed potatoes
I use Yukon Gold potatoes because they have a rich yellow color and buttery texture that makes them the perfect choice for healthy mashed potatoes (that uses less butter than traditional recipes).
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. I also throw in the garlic cloves with the potatoes in the pot. It helps to infuse that garlic taste into the mashed potatoes.
Once the potatoes are fork tender, I drain them and the garlic together and throw them in a mixer bowl when they’re still hot. You can mash them using a masher or fork. I like using my electric mixer because it’s hands-free and fast. Plus all that whipping makes the mashed potatoes extra fluffy.
After a couple minutes in the mixer, the mashed potatoes are ready to be served. You can leave them there for a shorter time if you like the mashed potatoes to be more chunky, or leave it in there longer and add more broth or more butter or more sour cream for an extra velvety rich result.
The end result is healthy mashed potatoes that are much lighter than traditional mashed potatoes, but taste just as good! Potatoes are truly the big hero side dish on Thanksgiving, but it doesn’t mean it has to be big on calories! I love the creamy, buttery texture and garlicky flavor of these mashed potatoes that just melts in your mouth. It pair so well with turkey, but also with chicken or steak recipes!
Watch this video to learn how to make healthy mashed potatoes.
Tips for making the recipe
I’ve made some healthy swaps to make the classic mashed potatoes lighter in calories and fat. But I’ve got more tips for you to make more healthy swaps if you’d like so you can customize it to your diets and taste buds.
- Boil cauliflower with the potatoes and blend along with the potatoes. You’ll hardly notice the difference when blended together and you’ll consume less carbs that way.
- Use greek yogurt instead of low-fat sour cream. Both give a creamy, tangy taste to mashed potatoes. But sour cream is higher in fat and calories while Greek yogurt is higher in protein and has fewer calories
- Substitute the butter for olive oil. They both have the same fat content, but butter is a source of saturated fat, while olive oil is a source of monounsaturated fat (the good kinda fat)
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.
Mashed potatoes made with cream and milk, can have anything from 250 calories a serving and upwards. These creamy potatoes are around 180 calories per serving, so are a much lighter option.
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!
Try these other potato side dishes:
- Parmesan Roasted Potatoes
- Healthy Mashed Sweet Potatoes
- Garlic Smashed Potatoes
- Melting Sweet Potatoes
- Potato Cauliflower Casserole
These healthy mashed potatoes are perfect to feed your friends and family for Thanksgiving or the holidays, and they also work perfectly as a side dish during a weeknight meal. And if you have some leftover over, be sure to use them to make Vegetarian Shepards Pie!
If you’ve tried this healthy-ish feelgood Healthy Mashed Potatoes recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
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Healthy Mashed Potatoes
Video
Ingredients
- 2 pounds yukon gold potatoes peeled & cut into 2″ chunks
- 4 garlic cloves peeled and halved
- 1/2 cup low-fat sour cream
- 1/2 cup low sodium vegetable broth
- 2 tablespoon butter
- Salt and pepper
- Fresh herbs like thyme, chives or parsley for serving
Instructions
- Bring a large pot of salted water to a boil. Place the diced potatoes and garlic inside the pot. Cook covered until the potatoes are tender, about 16-20 minutes.
- Drain and the return the potatoes and garlic to the pan. Add the sour cream, vegetable broth and butter. Using a fork, masher or electric beaters, mash the potatoes until smooth or until your desired consistency. Season with salt and pepper to taste.
- Serve warm and top with fresh herbs, if desired.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
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.