Evergreen Recipes, Low Calorie Recipes, recipes, Side Dishes, vegetarian

Healthy Mashed Potatoes (Without Butter, Oil or Cream)

You don’t need loads of butter, oil, or heavy cream for some creamy, flavorful mashed potatoes. In fact, these healthy mashed potatoes are made complete without any of these high calorie ingredients and still taste extremely delicious. 

Do you want more healthy potato recipes? Then, make sure to check out my no-mayo potato salad. I’m sure, you’re gonna love it!

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A bowl of healthy mashed potatoes.
Healthy mashed potatoes without any butter, oil, or cream.

About this Recipe

Mashed potatoes are probably one of the most famous and common side dishes all over the world. No wonder, since it’s such a simple and quick to make recipe that goes well with a range of savory dishes and is made with just a few staple ingredients. 

The basic recipe goes something like this. Boil some floury potatoes and mash them with a potato masher or ricer and mix in some heave cream or milk as well as some butter or olive oil. Finally season to taste with salt, pepper, and nutmeg, and you’re good to go. 

But since butter, oil and cream are usually used quite generously, this side dish could end up quite calorie dense. That’s why I want to show you a lightened up and calorie friendly mashed potato recipe today, that doesn’t require any cream, butter, or oil. 

And no worries, as long as we add the right seasonings and herbs, it still turns out extremely flavorful. 

A bowl of mashed potatoes.
These mashed potatoes are the perfect side dish for savory meals.

Ingredients 

To make the basic recipe, you’ll need the following ingredients. In case you would like to jazz things up, you’ll find five easy ways further down this post, which require just a few extra ingredients.

  • Floury Potatoes
  • Milk – Either choose a low-fat milk or an unsweetened, non-dairy alternative. Since I only have almond and oat milk in my fridge, I like to pair these two. 
  • Saltpepper, and freshly grated nutmeg
  • Optional, but highly recommended: Some fresh herbs of choice like sage or thyme

You’ll find the exact quantities in the recipe card further down. Feel free to adjust the servings to your needs and let the recipe card recalculate how much of each ingredient you’re going to need. 

Please note, I always base portion sizes on my personal dietary needs (presumably those of the average woman). However, you or perhaps one of your fellow eaters may need more or less than I do. So, feel free to adjust.

Potatoes, milk, spices and herbs on a wooden table.
Ingredients for Healthy Mashed Potatoes

How to Make this Recipe

For the basic recipe, we first wash the potatoes thoroughly. Depending on how much time you have and how big your potatoes are, you can either put the potatoes into the pot as they are or cut them in half or quarters first. This will reduce the cooking time.

Cover the potatoes with water and bring to a boil. Once the water boils, you can turn down the heat a bit and let the potatoes cook with the lid half closed. 

The potatoes are ready when you can poke them with a knife or fork and they will almost automatically slide back down. Then you can drain them and let them steam briefly for a minute or two.

If your potatoes are quite dirty or you’re using non-organic potatoes, I recommend peeling them now. If you’re using organic potatoes, you can leave the skin on if you want. 

Then grab a potato masher and mash the potatoes thoroughly. Add the milk little by little until you have a wonderfully soft mash. Alternatively, you can press the potatoes through a potato ricer and then mix them with the milk.

Finally, season it with salt and pepper, a pinch of freshly grated nutmeg and fresh herbs such as thyme or sage. 

Potatoes are getting mashed while the milk is getting added.
Mash the potatoes using a potato masher while gradually adding the milk.

Here’s How to Jazz up this Recipe

To make your mashed potatoes even healthier and even lower in calories, you can replace half or a third of the potatoes with celeriac or cauliflower. 

Low Calorie Mashed Potatoes

For the version with celeriac, simply cut off the skin of the celeriac and cut it into chunky cubes. Put these in the pot alongside the potatoes and cook them together until the potatoes are soft. Then mash them together with the milk and season to taste.

As an alternative to celery, you can replace some of the potatoes with cauliflower. Unlike the celeriac, the cauliflower florets only need to be cooked for the last 10 minutes. After draining continue as described in the basic recipe.

A celeriac on a wood table.
Celeriac and potatoes are meant for each other.

Mashed Potatoes With a Twist

To give your mashed potatoes a little more flavor, you can add roasted garlic, caramelized shallots, or even some shredded cheese…

For the roasted garlic mashed potatoes start the recipe with roasting the garlic. Therefore, cut off the head of a whole garlic bulb, drizzle the surface with a little bit of olive oil (one teaspoon is enough) and then warp it in some tin foil. Roast the garlic in the oven at 200°C or 400°F for at least 30 minutes or until soft.

Add about three to four of those soft, roasted garlic cloves to the cooked potatoes and continue as described in the basic recipe.

The caramelized shallots, on the other hand, are a gorgeous topping for your healthy mashed potatoes. While your potatoes are cooking, you can peel and quarter about six to eight shallots. In a pan, add one teaspoon of oil and the shallots. Add a generous pinch of salt and sauté for a few minutes. 

Next, add a teaspoon of brown or coconut sugar as well as some fresh thyme and let the shallots caramelize for about two minutes. Then, add three tablespoons of balsamic vinegar, slightly reduce the heat and let the shallots cook for about 10 minutes. Finally, turn of the heat and let the onions sit for another 10 minutes bevor serving them on top of your mashed potatoes.

Finally, I have a fifth version for you. For this one, just add some shredded cheese to the mashed potatoes. Therefore, choose whatever cheese you like or have on hand.

And in case you’re wondering whether you can merge several of these versions into on, of course you can. In fact, your welcome to! Just imagine celeriac (or cauliflower) mashed potatoes with roasted garlic, cheese and caramelized onions on top …

A bowl of healthy mashed potatoes with caramelized shallots on top.
These caramelized shallots are the perfect topping for these healthy mashed potatoes.

Here’s How to Save this Recipe or Make It in Advance

In case you end up with any leftovers, you can transfer them to an airtight container and keep them in the fridge for up to three days. To reheat them, use your microwave.

If you want to make this recipe in advance, I recommend to only boil the potatoes. Once they are cooked, the rest of the recipe is made super quickly. Just keep the potatoes in the fridge until you’re ready to make this recipe. Then reheat them in your microwave, mash them, mix in the milk and season to taste. 

Your Common Questions Answered

In case there are any questions left, I hope these FAQ will help you. If not, feel free to drop your question in the comments below.

I don’t have a potato masher. Can I use a blender instead?

Unfortunately, making mashed potatoes in a blender is not a good idea. Blending does not mash the potatoes, it crushes them, which destroys the starch and turns the mash into a paste. And you don’t want that, trust me.

How much calories have mashed potatoes?

A cup of mashed potatoes usually has around 250 calories or more. The exact number of calories depends on whether and how much cream, butter or oil was used. However, lots of calories can be saved if the mashed potatoes are prepared with low-fat milk instead of cream or whole milk and without butter or oil.

What herbs and spices go well with mashed potatoes?

Salt, pepper and nutmeg go great with mashed potatoes. In addition, fresh sage, thyme or rosemary refine the dish very well.

Save for later

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Use the button in the upper left corner or below the recipe card to pin this recipe to your Pinterest board.
Save this one for later.

You might also like

I hope you like this recipe and that you give it a try soon. If you have any further questions or suggestions, feel free to drop them in the comments, or send me a massage via email at contact@julesbalancedrecipes.com or Instagram(@julesbalancedrecipes). 

In case, you’ve tried this recipe, I’d appreciate your comment and rating for this recipe. It’s easy to do and it would mean the world to me.

And if you loved this recipe, you may also like some of my other healthy side dishes like …

Have fun trying it out and bon appétit,
Jules

A bowl of healthy mashed potatoes.

Healthy Mashed Potatoes

Julia Schmitt
This simple mashed potato recipe is made completely without butter, cream and oil but still has a wonderfully creamy consistency with lots of flavor. Served as a side dish it goes well with a wide range of savory dishes. Beside the basic recipe, you can also find five delicious variations of these healthy mashed potatoes in the note section.
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Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Course Side Dish
Cuisine American
Servings 2 servings
Calories 214 kcal

Equipment

  • 1 pot
  • 1 potato masher or potato ricer

Ingredients
  

  • 500 g (floury) potatoes (1 pound)
  • 200 ml low fat milk or a non-dairy unsweetened milk of choice (1 ¼ cup)
  • salt, pepper
  • freshly grated nutmeg
  • optional: fresh sage or thyme

Instructions
 

Boil the Potatoes

  • Wash the potatoes thoroughly, cut them in half or quarters depending on their size, and place them in a pot. 
    Potatoes in a pot with water.
  • Cover them with water and bring to a boil. Then reduce heat and let them simmer with the lid half closed for about 25 minutes or until the potatoes are tender.
    A pot with the lid half closed.

Mash the Potatoes

  • Drain the potatoes, let them cool for a minute or two, and then peel them if necessary. Next, mash the potatoes using a potato masher while gradually adding the milk.
    Potatoes are getting mashed while the milk is getting added.
  • Season to taste with salt, pepper and freshly grated nutmeg and add some fresh herbs of choice.
    A bowl of healthy mashed potatoes.

Notes

Total Costs: €1,50 or €0,75 per serving
Mashed Potatoes with celeriac: Replace one third to one half of the potatoes with celeriac. To do this, cut off the skin and cut the celery (about 200 to 250 grams) into large cubes, cook them together with the potatoes, then continue as described in the recipe.
Mashed Potatoes with Cauliflower: Use only 300g of potatoes and add 200g of cauliflower florets to the potatoes 10 minutes before the end of their cooking time. Proceed as described above.
Mashed Potatoes with Roasted Garlic: Cut off the head of a garlic bulb, drizzle it with a teaspoon of oil and wrap the bulb in tin foil. Place it in the oven at 200°C/ 400°F for 30 minutes. Then squeeze out three or four of the soft garlic cloves and mash them with the potatoes.
Mashed Potatoes Topped with Caramelized Shallots: While the potatoes are cooking, peel and quarter about six to eight shallots. In a pan, add one teaspoon of oil and the shallots. Add a generous pinch of salt and sauté for a few minutes. Next, add a teaspoon of brown sugar or coconut sugar as well as some fresh thyme and let the shallots caramelize for about two minutes. Then, add three tablespoons of balsamic vinegar, slightly reduce the heat, and let the shallots cook for about 10 minutes. Finally, turn of the heat and let the onions sit for another 10 minutes bevor serving them on top of your mashed potatoes.
Cheesy Mashed Potatoes: Refine the mashed potatoes with some shredded cheese of choice.

Nutrition

Serving: 350gCalories: 214kcalCarbohydrates: 40.1gProtein: 5.8gFat: 2.3gSaturated Fat: 0.2g
Keyword low calorie, low fat
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