This healthy mashed potatoes recipe makes a rich, velvety, yet healthy mash. This may seem impossible, but it doesn’t.
There’s no secret to our healthy-but-creamy mashed potatoes recipe. But we’ll get to the making process later.
For now, we bet you’re longing to know why this recipe is healthy.
Are Mashed Potatoes Healthy?
Mashed potatoes recipes are often not very healthy. Fortunately, our recipe is, and here are the reasons why:
- It contains the right amount of fat and sodium following our healthy eating guidelines. And eating less fat and sodium can help improve your heart health as well.
- It’s packed with micronutrients and minerals, especially vitamin C, potassium, and iron. They’re important for a human body as they help the body function properly and bring many other health benefits.
- It has nearly 10% of fiber as well. This means it can keep you full for a long time.
Now that we know this mashed potatoes recipe is on a healthier side, you can enjoy it guilt-free!
There are 196 calories in one serving of our mashed potatoes. It may seem a lot, but it is just enough to fuel your body with energy and keep you functioning.
Our mashed potatoes have 32 grams of total carbohydrates. Though this is a lot of carbs, it mostly comes from starch and fiber in the potatoes.
Natural carbs that come from fruits and vegetables like this are called simple or whole carbs. They are healthy, can aid your digestive system, and can be broken down into glucose to fuel your brain.
One serving of our mashed potatoes contains 4 grams of protein, which isn’t a lot. But mashed potatoes is just a side dish that accompanies a main dish— that’s where you’ll get more protein.
Best Potatoes for the Best Mashed Potatoes Recipe
For this recipe, you want to choose a type of starchy potatoes to get a smooth, fluffy mash.
The best types of potatoes you can use for a mashed potatoes recipe are Yukon Gold and russet. Let’s discuss how they are considered the best:
1. Yukon Gold
Yukon Gold potatoes have lightly sweet and buttery flesh. They also have a high starch content and slightly waxy texture.
Since they have an innate buttery flavor, they are the most suitable for mashing. They also have yellow flesh that gives the mash a beautiful, appetizing yellow hue.
Similar to Yukon Gold potatoes, russet potatoes are starchy as well. While russet potatoes are also good for mashing, they lack that natural sweetness that Yukon Golds have.
However, russet potatoes have an advantage as they are cheaper than Yukon Golds. So you can still make a good mash with russet potatoes on a budget.
In the end, it’s up to you to pick your favorite type of taters for your mashed potatoes. You can use either one of them, or use half Yukon Gold and half russet.
For today’s mashed potatoes recipe, we’re going to use russet.
How to Make Homemade Mashed Potatoes Recipe
Here’s a brief summary of our homemade healthy mashed potatoes recipe with visual demonstrations:
Step 1: boil the potatoes.
Put potatoes in a large pot and fill water to submerge the potatoes. Bring this to a boil.
Once boiling, reduce the heat to medium. Simmer for 20 minutes, partially covered.
Once cooked through, drain well.
Step 2: mash potatoes.
You can use either a masher or a ricer.
Optional: pass the mashed potatoes through a big sieve or drum sieve to get a smoother texture.
Step 3: cook and season.
Transfer mashed potatoes to the same pot. Turn the heat on very low.
Add dairy and seasonings. Whisk or mash to combine all the ingredients for 2 minutes and turn off the heat.
Step 4: serve.
Transfer mashed potatoes to a deep serving dish or bowl. Garnish with freshly chopped parsley and serve.
Tips for Making the Best Mashed Potatoes Recipe
Here are a few useful tips for today’s mashed potatoes recipe:
1. How Many Potatoes for a Healthy Mashed Potatoes Recipe?
For today’s healthy mashed potatoes recipe, we used 4 small russet potatoes, which weighed 24 oz in total. Our recipe makes 4 servings of fairly thick mashed potatoes.
If you followed our recipe, but decided to reduce the number of potatoes, you might get a runny mash. But no worries, we have a trick to help thicken runny mash potatoes.
2. How Long to Boil Potatoes for This Recipe?
We peeled and cut our potatoes into 1-inch chunks to help them cook evenly. They took 20 minutes to boil.
If you’re not sure if your spuds are cooked, perform the fork test. If you can pierce through the potatoes with little to no effort, they are cooked.
3. How to Thicken Mashed Potatoes
Not many people like a runny, loose mash. To minimize the risk of getting runny mashed potatoes, you should drain the potatoes well before mashing them.
But in case you accidentally made runny mashed potatoes, here’s how you can thicken it:
- Cook the mashed potatoes over low heat, stirring and scraping the bottom of the pan constantly with a spatula. This helps excess moisture evaporate and prevents the mash from burning at the bottom.
- Add thicken agents such as instant potato flakes, flour, corn flour, or grated parmesan cheese. Cook on low heat and stir constantly so that the thickener is distributed evenly.
- Add cream cheese or parmesan cheese can also help thicken mashed potatoes as well. Simply heat up the mashed potatoes over low heat and stir in your desired cheese.
What to Do with Leftover Mashed Potatoes?
We rarely have leftover mashed potatoes here on Healthy Kitchen 101. But in case you do, here are some ideas to use them all up:
Use leftover mashed potatoes to make dumplings and add them to your chicken soup. Since the mash is already seasoned, you just need to add enough flour to roll into balls.
Eventually you will have a pot of delicious chicken and potato dumplings to comfort you.
Mashed potato patties or potato cakes is a simple, yet delicious side dish. They can also make the highlight finger food for your next party, too.
To make mashed potato patties, simply mix eggs, flour, parmesan cheese, and garlic powder with your leftover mashed potatoes. Form them into balls, pat them down flat, and bake or fry until golden brown.
Croquettes are like potato cakes, but better. They are cripier thanks to an extra coating of breadcrumbs that crisps up when fried.
The ingredients are similar to potato patties. The only differences are croquettes are round, and that you need breadcrumbs to coat the croquettes.
If you haven’t had potato bread, it’s time for you to try. And when you do, you’ll know that nothing tastes better than warm homemade potato bread.
It’s similar to white bread, but softer, more buttery, and better than any other bread. It does take some effort, but all of your hard work will be paid off.
What Goes Well with This Healthy Mashed Potatoes Recipe?
There are a few things you can add to your healthy mashed potatoes recipe to make it more flavorful:
- Cayenne pepper: gives the mash a hint of warmth and spiciness.Keep in mind that this spice is super powerful so a little goes a long way.
- Onions and garlics: you can use either raw onions and garlics, or dried powder. If you do use raw ingredients, grate them finely and cook in butter to eliminate the pungent taste.
- Herbs: rosemary, thyme, chives, parsley, or even scallions can be a great addition to a this recipe.
Besides all these secret ingredients, here are some dairy options to add to your mashed potatoes recipe:
1. Cream Cheese
Cream cheese not only enhances the flavor profile of mashed potatoes, but also the texture. When adding cream cheese, your mash will have a smooth and slightly thicker texture, along with a tangy, savory flavor.
And as mentioned, it can help save a runny mash as well.
2. Heavy Cream
Some people may argue that you don’t need heavy cream in mashed potatoes. The reasons could be that heavy cream is unhealthy, or that there’s already milk and butter in the recipe.
But heavy cream can add a nice, comforting, indulging, buttery flavor to mashed potatoes that plain-old butter and milk can’t. And since heavy cream is extra rich, you only need to use a little and still eat healthy.
3. Sour Cream
Sour cream isn’t a common ingredient to find in a mashed potatoes recipe. But give it a try and we bet you’ll get hooked.
An addition of sour cream can bring your mashed potatoes more depth of flavor. It has a light tanginess, strong savoriness, and a creamy, rich flavor that pair so well with this recipe.
Buttermilk has a similar flavor profile to sour cream. They’re both tangy, savory, and rich— but this doesn’t mean they taste the same.
Buttermilk is much milder than sour cream in terms of flavor. And since it can be as rich as heavy cream, you can replace both milk and heavy cream with buttermilk.
5. Almond Milk
Almond milk or any other type of nut milk is a great dairy-free alternative for those who are lactose intolerant. It can also be used in a vegan mashed potatoes recipe as well.
If you want to make vegan mashed potatoes, try using almond milk and vegan butter instead of regular dairy products. You can also try vegan, neutral flavor nut butter such as cashew butter for your vegan mash too.
Can You Freeze Mashed Potatoes?
Technically you can freeze anything you want. So, yes, you can freeze mashed potatoes as well.
The best way to freeze mashed potatoes is to use a freezer ziploc bag. Be sure to let the mash cool completely before you put it into the ziploc bag.
How Long Do Mashed Potatoes Last?
You can keep leftover mashed potatoes in the fridge. Leave them to cool before putting them in an airtight container and they’ll last for a week.
But why do we need to let food cool though before putting it in the fridge?
If you put warm food in an airtight container, it releases steam and the steam is trapped inside the container. This creates moisture and an ideal environment for bacteria to grow and spoil food faster— and we don’t want that.
So be sure to let food come to room temperature before refrigerating or freezing.
When properly stored, frozen mashed potatoes can last up to 2 months. However, to ensure food safety, we recommend using it up within 1 month.
How to Reheat Mashed Potatoes
There are many ways for you to reheat mashed potatoes:
- Microwave: simply transfer your refrigerated mashed potatoes to a microwave-safe bowl, cover, and reheat. This is the fastest way to reheat mashed potatoes without having to use extra utensils— minimize the cleaning.
- Stove: put leftover mashed potatoes in a saucepan. Cook on low heat, stirring occasionally, until warm or reaches 165°F.
- Oven: transfer mashed potatoes to a baking dish and cover with aluminum foil. Bake until the mash reaches 165°F.
You can jazz it up by adding grated cheese over the mashed potatoes. Bake again for a few minutes to let the cheese melt.
A few things to keep in mind when reheating mashed potatoes:
- Frozen mashed potatoes should be thawed completely in the fridge first before attempting to reheat.
- Reheated mashed potatoes may have a slightly different consistency and flavor than the one you originally made. Therefore it is best to have a taste and decide if you need to make any adjustment.
- You may need to add butter, milk, cheese, or salt to get that perfect mashed potatoes back again.
- Reheated mashed potatoes, and leftovers alike, should be warmed up to at least 165°F. This is to remove any bacteria that may have formed during the storing process.
What to Serve with Mashed Potatoes?
We can think of a few things that pair perfectly with mashed potatoes:
Pan-seared meat always goes well with this recipe.
Whether it’s beef, pork, or even fish, you can choose your favorite protein. And then, all you have to do is sear it quickly over high heat.
Pan-seared meat and mashed potatoes make for a quick, simple, delicious meal— it’s even perfect for a romantic dinner too.
Meatloaf and mashed potatoes make one phenomenal classic combo. To be fair, we think meatloaf is super versatile and can go well with basically any side dish.
But there’s something sensational about the combination of savory meatloaf and buttery mash that we can’t get our hands on. And we certainly can’t get enough of that sensational feeling.
If you’re serving mashed potatoes, be sure to prepare gravy too because gravy is the secret to elevate any meal. Whether you’re having mashed potatoes with turkey, steak, or meatloaf, adding gravy can make it even better.
But no matter which main or side dish you decide to pair with mashed potatoes, make the mash first. It takes more time for the potatoes to boil, and you can always reheat the mash later.
Healthy Mashed Potatoes Recipe
- 24 oz russet potatoes 4 medium, peeled and quartered
- 1 tbsp unsalted butter
- 1/4 cup plain whole milk
- 2 tbsp heavy cream
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp parsley chopped
This post may contain links to Amazon or other partners; Purchases made via these links may benefit us at no additional cost to you. Read our Affiliate Disclosure.
- Place potatoes in a large pot with enough water to cover and bring to a boil. Reduce heat to medium and cook partially covered for 20 minutes or until the potatoes are totally soft and can easily be pierced with a fork. Drain water completely.
- Mash potatoes with a masher until smooth. Optional: you can pass the mashed potatoes through a sieve to make it even smoother.
- Return the mashed potatoes to the pot. Turn the heat on very low. Add butter, milk, heavy cream, salt, and pepper. Continue mashing to combine all the ingredients to the potatoes for about 2 minutes.
- Turn off the heat. Transfer to a serving platter. Sprinkle chopped parsley and serve.
Hello! All photos and content are copyright protected. Please do not use our photos without prior written permission. Thank you!