Low Calorie Mashed Potatoes

The Best Homemade Mashed Potatoes Recipe

These Low Calorie Mashed Potatoes are just 62 calories and are perfect for holiday meal, or healthy dinners!

Low Calorie Mashed Potatoes

Everything You’ll Need

Low Calorie Mashed Potatoes

Healthy Mashed Potatoes Recipe Variations

Vegan Mashed Potatoes

To make this a vegan recipe, swap out the Greek yogurt for unsweetened cashew yogurt. You’ll also want to choose your favorite vegan cheese in place of the gruyere.

Dairy Free Mashed Potatoes

To make this a dairy free recipe, you’ll want to swap out the Greek yogurt for unsweetened vegan yogurt like cashew. And the cheese for vegan cheese, or omit it all together.

Low Sugar Mashed Potatoes

These mashed potatoes are already very low in sugar (just 1.4g) but you can lower it more by swapping out 1/2 of the potatoes with cauliflower florets.

Low Sodium Mashed Potatoes

To make these mashed potatoes low in sodium, remove the garlic salt and add 2 whole garlic cloves to the pot and boil with the potatoes. Then mash along with the potatoes.

High Protein Mashed Potatoes

You can easily boost the protein in these mashed potatoes by adding 1-2 scoops of unflavored collagen or protein powder when you mash them. 

Low Carb Mashed Potatoes

For a lower carb mashed potatoes, swap out 1/2 of the potatoes for cauliflower florets and boil then mash with the potatoes.

low calorie mashed potatoes

Healthy Mashed Potatoes Meal Prep and Storage

Meal Prep

  1. Prep – Make the mashed potatoes as directed below.
  2. Cover – Move to a oven safe casserole dish and cover with foil and place in the fridge
  3. Refrigerate or Freeze – Will hold for 4 days in the fridge. And in the freezer for 1 month. 
  4. Cook – Defrost in the fridge if frozen. Bake in a 350 degree oven for 20 minutes, or the microwave for 3 minutes.

Leftover Storage

  • Cook – Cook as directed below
  • Individual or Family Servings – Scoop single servings into individual containers, or family sized servings into a large container. 
  • Frozen Leftovers – Will hold in the freezer for 1 month.
  • Refrigerated Leftovers – Will hold in the refrigerator for 4 days.
  • Reheat – From frozen, add single servings to a microwave and heat for 3-5 minutes until warmed through. Or reheat in the oven for 10 minutes covered at 350 degrees, then an additional 10 minutes uncovered until warmed through. 
    From defrosted add single servings to a microwave and heat for 1-2 minutes until warmed through. Or reheat in the oven for 10 minutes covered at 350 degrees or until warmed through.
Low Calorie Mashed Potatoes

Low Calorie Mashed Potatoes Recipe

The Best Homemade Mashed Potatoes Recipe

Low Calorie Mashed Potatoes

Lose Weight By Eating
This is the best homemade mashed potatoes recipe for those looking to cut calories without cutting flavor.
We've removed all of the heavy cream, and only add butter as a garnish… I only add it for holiday gatherings, to make it a bit fancier.
Try this low calorie easy mashed potatoes recipes for your next holiday gathering, or weeknight dinner.
5 from 11 votes
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Side Dish
Cuisine American, French
Servings 6 servings
Calories 62 kcal



  • 2 teaspoons garlic salt
  • 4 gold potatoes
  • ½ cup unsweetened almond milk
  • 3 tablespoons grated gruyere cheese
  • ¼ cup 0% Greek Yogurt
  • Salt and Pepper
  • 2 tablespoons butter optional, added as topping garnish



  • Add the garlic salt to a large sauce pot, and fill 2/3 full with water.
  • Peel and cut the potatoes into chunks, dropping into the water as you work.
  • Bring to a boil, and boil potatoes for 15-25 minutes, until soft when pierced with a fork.
  • Use a coffee cup to remove and reserve 1/2 cup of the potato water, then drain the potatoes.
  • Add the almond milk, cheese, yogurt and 1/4 of the potato water to the pot of drained potatoes and mash together, adding more potato water as needed to get your desired consistency.
  • Taste and add salt and pepper as needed. If desired, add 2 tablespoons of butter to melt over the potatoes.


Calories: 62kcalCarbohydrates: 8gProtein: 4.8gFat: 1.4gSaturated Fat: 0.7gCholesterol: 4mgSodium: 37mgPotassium: 224mgFiber: 1.2gSugar: 1.9gCalcium: 93mgIron: 0mg
Keyword healthy Mashed Potatoes, holiday, holiday meal, Low Calorie Mashed Potatoes, potatoes, Side Dish
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Mashed Potatoes

The Best Homemade Mashed Potatoes Recipe

More Weight Loss Recipes:

Lose Weight By Eating Cookbooks

Share this Healthy Recipe:

The Best Homemade Mashed Potatoes Recipe

Article History:

  • Originally written and published on November 17, 2020 by Audrey Johns
  • Most recent update on November 12, 2023 by Audrey Johns

5 thoughts on “Low Calorie Mashed Potatoes”

  1. Pingback: 10 Healthy Salmon Sides - Lose Weight By Eating

  2. Pingback: Easy Crockpot Pork Chop Recipe {LOW CALORIE}

  3. Pingback: The Best Low Calorie Shepherd's Pie Recipe | Lose Weight By Eating

  4. Pingback: Homemade Beef Stroganoff Recipe {LOW CALORIE}

  5. Pingback: Easy Chicken Marsala Recipe {25 Minute Dinner!} | Lose Weight By Eating

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating