These Low Calorie Mashed Potatoes are just 62 calories and are perfect for holiday meal, or healthy dinners!
Everything You’ll Need
Ingredients You’ll Need:
- 2 teaspoons garlic salt – Or garlic cloves for low sodium.
- 4 gold potatoes – Russet potatoes also work.
- ½ cup unsweetened almond milk – Or your favorite unsweetened milk.
- 3 tablespoons grated gruyere cheese – Or cheddar, parmesan, or vegan cheese.
- ¼ cup 0% Greek Yogurt – Or unsweetened cashew yogurt.
- Salt and Pepper – See low sodium tips below.
- 2 tablespoons butter – Optional (for topping)
- Metric Measurements Below in Recipe Card
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.
Healthy Mashed Potatoes Meal Prep and Storage
Meal Prep
- Prep – Make the mashed potatoes as directed below.
- Cover – Move to a oven safe casserole dish and cover with foil and place in the fridge
- Refrigerate or Freeze – Will hold for 4 days in the fridge. And in the freezer for 1 month.
- 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 Recipe
More Low Calorie Side Dishes:
Low Calorie Mashed Potatoes
Equipment
Ingredients
- 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
SERVE WITH:
- Low Calorie Gravy (Just 24 Calories)
- Low Calorie Healthy Turkey Meatloaf (Just 174 Calories)
Instructions
- 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.
Nutrition
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
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Article History:
- Originally written and published on November 17, 2020 by Audrey Johns
- Most recent update on November 12, 2023 by Audrey Johns
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