Healthy Mashed Potatoes

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These healthy mashed potatoes are made lighter with Greek yogurt and almond milk. They’re still super creamy, flavorful and make for the perfect side dish for the holidays or any meal.

There’s nothing like a big bowl of mashed potatoes. They’re creamy, dreamy and oh-so-comforting. But if you’re watching your calorie intake, traditional mashed potatoes can be a bit of a diet disaster. This healthy mashed potato recipe is lightened up with unsweetened almond milk and Greek yogurt, but still has all the flavor and creaminess you love (and a bit of butter). So go ahead and enjoy a big portion without the guilt!

Close up of healthy mashed potatoes in a bowl topped with chives.

Why You’ll Love This Recipe

  • Easy to make and can be ready in less than an hour.
  • You only need one pot for this recipe. Hurray for less dishes!
  • Minimal butter compared to traditional recipes and almond milk instead of cream
  • The perfect side dish!
  • There’s Greek yogurt instead of sour cream for added protein.
Close up of healthy mashed potatoes in a bowl topped with chives.

Healthier Mashed Potatoes

Traditional mashed potato recipes typically call for a fair amount of butter, cow’s milk, and/or heavy whipping cream. These recipes contain high amounts of saturated fat and a lot of extra calories.

I love mashed potatoes, so I really wanted to make a version that made myself and others feel good about what they were eating. This recipe contains Greek yogurt which adds a nice amount of protein, unsweetened almond milk for minimal calories and half the butter compared to traditional recipes.

We’re still using regular potatoes for this recipe but I do have a mashed cauliflower recipe if you’re looking for a low-carb option!

Ingredients measured out to make Healthy Mashed Potatoes: yukon gold potatoes almond milk, Greek yogurt, butter, salt, pepper, garlic powder, onion powder and chives.

Ingredients Needed

  • yukon gold potatoes – yukon gold potatoes are my preferred potatoes for mashed potatoes because they’re so creamy! Look for small-medium sized potatoes with smooth skin and free from any bruises or cuts. If you don’t have Yukon gold potatoes on hand, russet potatoes will also work. I just suggest avoiding red or white potatoes as they are waxier and may require more mashing, which can lead to a different texture.
  • almond milk – instead of using cream and dairy milk, which is typically found in classic mashed potato recipes we’re using unsweetened almond milk. This will give the mashed potatoes a creamy texture without the dairy and for a minimal amount of calories. Chicken broth, vegetable broth, regular milk or any other dairy-free milk will work as substitutes.
  • Greek yogurt – instead of sour cream typically used in classic mashed potato recipes, we’re using Greek yogurt, which is higher in protein and has fewer calories than sour cream. I used full-fat Greek yogurt, but feel free to use reduced-fat or low-fat Greek yogurt if you’d like. Plain non-dairy yogurt should work well too.
  • butter – I recommend using grass-fed butter for the extra nutrients, but feel free to use whatever butter you have on hand. You can also use vegan butter as a dairy-free option. My favorite is Miyoko’s cultured vegan butter.
  • salt & pepper – to season the mashed potatoes.
  • garlic & onion powder – amps up the flavor of these mashed potatoes!
  • fresh chives – optional, but I highly recommend topping these mashed potatoes with chives to bring the entire dish together! Other fresh herbs like fresh thyme or parsley would also be delicious.
Collage of four photos showing steps to make healthy mashed potatoes: cooking the potatoes and then mashing them and serving them.

How to Make

Boil: Place the peeled and chopped potatoes in a large pot, add enough water to cover the potatoes and heat until the water is boiling. Reduce heat to medium-low, cover and simmer until the potatoes are tender (about 15-20 minutes). 

Mash: Drain the potatoes and add back to the pot for mashing. Add milk, butter, Greek yogurt, salt, pepper, garlic powder and onion powder to the potatoes and mash using a potato masher or fork until you reach your desired texture, adding more almond milk if needed. See additional ideas for how to mash potatoes below!

Serve: Taste and season with additional salt and pepper if preferred. Transfer to a bowl, top with fresh chives and butter and enjoy!

Close up of healthy mashed potatoes in a bowl topped with chives.

Best Way to Mash Potatoes

  • Hand masher: A hand masher is my favorite way to mash potatoes. It’s easy to use, kid-friendly and you can easily create a smooth consistency.
  • Fork: Using a fork is a good option for coarsely mashed, fluffy potatoes. It will take a bit longer than other tools, but you’ll get that perfect consistency you’re looking for.
  • Stand mixer: A stand mixer is a great way to mash your potatoes. This way will create a creamy consistency. Scrape down the sides occasionally if you want to avoid any clumps. The only issue is that there’s another dish to clean.
  • Hand mixer: This works just as well as a stand mixer!
  • Immersion blender: Another option for creating smooth and creamy mashed potatoes.
Close up of healthy mashed potatoes in a bowl topped with chives.

How to Serve Healthy Mashed Potatoes

I recommend serving these mashed potatoes as a side with your favorite meal. Here are some delicious options that pair well with mashed potatoes.

How to Store Leftovers

Store leftovers in an airtight container for up to 5 days in the fridge. You can reheat these mashed potatoes on the stovetop, or in the microwave.

More Potato Recipes to Try

Be sure to check out all of the potato recipes as well as the full collection of side dishes here on EBF!

Healthy Mashed Potatoes

5 from 2 votes
These healthy mashed potatoes are made lighter with Greek yogurt and almond milk. They're still super creamy, flavorful and make for the perfect side dish for the holidays or any meal.
Close up of healthy mashed potatoes in a bowl topped with chives.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4

Ingredients

  • 2 lbs yukon gold potatoes, peeled and chopped into 1-inch pieces
  • ½ cup unsweetened almond milk, plus more as needed
  • 2 Tablespoons butter, plus more for topping
  • ½ cup plain Greek yogurt, 2% or 5%
  • 1 teaspoon fine sea salt, plus more to taste
  • ¼ teaspoon ground black pepper, plus more to taste
  • ½ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • Fresh chives, for topping

Instructions
 

  • Place chopped potatoes in a large pot. Add enough water to cover the potatoes and heat until water is boiling. Reduce heat to medium-low, cover and simmer until the potatoes are fork-tender, about 15-20 minutes.
    Potato pieces in a pot covered with water.
  • Drain potatoes and add back to pot.
    Boiled potato pieces in a pot.
  • Add milk, butter, Greek yogurt, salt, pepper, garlic powder and onion powder to the potatoes and mash using a potato masher or fork until you reach your desired texture, adding more almond milk if needed. Alternatively, you can use an immersion blender or mixer.
    Mashed potatoes in a pot.
  • Taste and season with additional salt and pepper if preferred. Transfer to a bowl, top with chives and additional butter and serve.
    Healthy mashed potatoes in a bowl topped with chives.

Notes

  • Peeling the potatoes – I recommend peeling the potatoes for a smooth consistency but if you like more rustic mashed potatoes you can leave the skin on. 

Nutrition

Serving: 1/4 recipe Calories: 240kcal Carbohydrates: 42g Protein: 7g Fat: 6g Saturated Fat: 4g Cholesterol: 20mg Sodium: 637mg Fiber: 4g Sugar: 4g
Course: Side
Cuisine: American
Keyword: healthy mashed potatoes

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