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Everyone has their own perfect version of mashed potatoes. Whether that’s a particular way of eating them (some prefer it as a side, others prefer it as the main meal), cooking them (loaded with cream cheese and butter), or my personal favorite when someone else makes it for me just the way I like it! So I figured it would be a perfect time to provide people with options of healthier alternatives to the traditional mashed potato recipes out there.
As most people may know, potatoes consist of a higher glycemic index when compared with other vegetables. And it’s important for those people with metabolic syndrome, pre-existing chronic conditions, insulin resistance, prediabetes and especially those with type II diabetes to be aware of their carbohydrate intake.
So here are some delicious healthier mashed potato recipes that will still provide you with the same level of satisfaction but without an emphasis on carb intake!
And please keep in mind that I am not here to tell you that you cannot enjoy your favorite mashed potato dish, I am just suggesting to be mindful of how often you consume it.
There is absolutely nothing wrong when you eat the things you enjoy in moderation. Afterall the healthiest diets, like the Mediterranean diet, place an emphasis on eating certain things in moderation as well. But I would always suggest to do so in moderation and not on a regular basis.
And remember if any of these recipes seem to omit any of your favorite ingredients (for example, sour cream) just add that back in and swap another ingredient that’s on the healthier side instead.
Here are some commonly used alternatives for main ingredients found in your traditional mashed potato recipes:
⦁ Skin vs. No skin – Leaving the skin on gives you the benefit of fiber, nutrients, and added texture. Plus it requires less effort and decreases your work load and/or time when preparing this dish!
⦁ Milk vs. Cream – Full fat cream may be a better option for those who are looking for lower glycemic index options. And even coconut cream may work in place of milk in some instances as well.
⦁ Non-dairy vs. Dairy – Using coconut milk, soy milk, oat milk etc. is perfect for vegans and anyone else looking for less calories and sugar.
⦁ Yogurt vs. Sour cream/Cream cheese – Greek yogurt, plain yogurt, and/or ricotta are healthier alternatives to cream cheese because of their higher nutrient profile with Greek yogurt being the healthiest choice.
⦁ Sweet Potato/Cauliflower vs. Potato – This one ingredient swap because it is the MAIN ingredient may be a hard one for all people to swallow. Try this one out beforehand and perfect it before deciding to serve it for your big thanksgiving day feast.
So without further ado because the holidays are just around the corner and those who are looking for that perfect side dish for their first main occasion – thanksgiving dinner, I thought I would roundup the ultimate list of deliciously healthy mashed potato recipes!
Table of Contents
Deliciously Healthy Mashed Potato Recipes:
1) Skinny Mashed Potatoes via The Diary Of A Real Housewife
Why is this recipe called skinny mashed potatoes? Well it uses Greek yogurt, skim milk and broth instead of full fat milk/cream, and cheese. This recipe calls for chicken broth but if you are expecting (or are one yourself ) vegetarians/vegans to your dinner party feel free to use vegetable broth or a bouillon instead.
2) Best Vegan Mashed Potatoes via Recipe World
As you’ve probably guessed correctly, this is a completely vegan version of a traditional mashed potato recipe. It contains no cheese or milk ingredients and instead uses vegetables like carrots and hot water as substitutes. Feel free to add non dairy ingredients like vegan cheese or soy/oat milk to the recipe if desired.
3) Healthy Mashed Potatoes with Skin On via Fit Foodie Finds
Russets potatoes, Greek yogurt, 2% milk and ¼ cup of butter are the main ingredients used in this recipe and sound delicious when paired together. If you’d like to make it vegan than look for a good quality vegan butter, non dairy milk, and/or yogurt alternatives like soy, coconut, etc. It’s time to get creative!
4) Savory Mashed Sweet Potatoes via Sprinkle and Sprouts
For those people out there looking to ease into a healthier version of mashed potatoes look no further because this recipe still uses butter and sour cream but by substituting regular yellow or russet potatoes for sweet potatoes, cuts down the amount of carbs and sugar but still gives that creamy texture we all desire. If you’d like substitute with Greek yogurt, feel free to do so!
5) The Best Vegan Mashed Potatoes (5 Ingredients & Oil-Free) via Sweet Simple Vegan
Do you have some Yukon gold potatoes, vegan cream cheese, almond milk and fresh garlic and dill on hand? How about 30 mins? Well if the answer is yes than it’s time to start cooking this side dish pronto!
6) Creamy Vegan Mashed Potatoes via Foodal
What is the secret ingredient in this recipe giving you an added amount of creaminess? It’s the cashews! Along with some vegan margarine, oil, garlic, and shallots, this could easily become a crowd favorite. Give yourself about 35 mins from start to finish and see how this one turns out.
7) Creamiest Mashed Cauliflower via The Kitchn
This recipe only calls for 3 ingredients: cauliflower (you can buy the prepackaged ‘rice’ cauliflower to decrease the effort that is required by you), unsalted butter, and salt. The cauliflower offers a nutty/earthy flavor and the butter helps to release its flavor even more. You can make it 3 days in advance and store it in your fridge for up to 5 days!
8) Mashed Sweet Potatoes via Two Peas and Their Pod
Sweet potatoes taste really good and even better when mashed up altogether. They have more protein, nutrients, and carry less calories when compared to your regular Yukon potato. This recipe has 3 other ingredients and takes about 20 mins to make. Prepare it now and enjoy it later!
9) Mashed Cauliflower (Instant Pot Recipe Included) via My Crazy Good Life
Have you ever substituted ghee (clarified butter) for butter? Well now’s your chance! Add some Greek yogurt, green onions, and chicken stock as your main ingredients in this dish and you have a much healthier version of the traditional mashed potato recipes available elsewhere.
10) Low Carb Keto Cauliflower Mashed Potatoes via Wholesome Yum
4 ingredients in this recipe which includes butter and full fat coconut milk that give it that extra creamy texture that everyone is looking for in a comforting side dish of some mashed potatoes (or cauliflower in this case!). Add sea salt and black pepper for taste and you’re good to go!
11) The Best Healthy Mashed Potatoes via I Food Real
Although this recipe uses potatoes, whole milk, and butter as the main ingredients, the author has offered substitutions as well. It makes a serving of 6 and can be made in 40 mins or less.
12) Creamy Cauliflower + Mashed Potatoes via Dessert Now Dinner Later
This final recipe has something for everyone! Half cauliflower and half potatoes is a great way to go for those still deciding if a healthier side dish during thanksgiving is actual worth the hassle. Well rest assured because this recipe only takes 20 mins MAX to prepare and is a hit even with the kids! Give it a try and see if it works with your family!
I hope you take some time to enjoy one (or many) of these healthier mashed potato recipes during the holiday season and beyond.
Stay happy, stay healthy everyone.
