Mashed potatoes are the ultimate quick and easy side dish, found on dinner tables across America, from hearty weeknight meals to traditional holiday feasts. This healthy mashed potatoes recipe lightens up the classic by using low-sodium broth and just a touch of butter, keeping each serving at only 124 calories, 3g fat, and 80mg sodium. The result is creamy, rustic mashed potatoes that are naturally gluten free and dietitian-approved for a heart healthy lifestyle. Lower in fat and sodium than traditional versions, this dish proves healthy comfort food can still be delicious. And of course, no mashed potatoes are complete without our rich, savory healthy onion gravy. These healthier mashed potatoes are the perfect potato side dish for Thanksgiving or any night of the week.
If you’re looking for a lighter twist, try our healthy mashed cauliflower for a low carb alternative. You can also explore our full collection of healthy side dishes to round out any meal. From holiday gatherings to everyday dinners, we’ve got the perfect recipes for your table.
What makes these Healthy Mashed Potatoes stand out is the balance of comfort and nutrition. They’re made with red potatoes, which are naturally rich in fiber and potassium, and keeping the skins on boosts the nutrient content even more. Instead of heavy cream and lots of butter, this healthy mashed potatoes recipe uses just a touch of unsalted butter along with low-sodium broth, keeping each serving at only 124 calories, 3 grams of fat, and 80 milligrams of sodium. This approach makes them a lighter, heart-healthy option while still delivering that creamy, rustic texture you expect from homemade mashed potatoes with skin. Best of all, this recipe has been dietitian-approved to meet healthy cooking and diet standards, so you can feel confident serving it for both everyday meals and holiday gatherings. If you’re planning your seasonal menu, be sure to explore more of our classic Thanksgiving side dishes with a healthy twist for even more inspiration.
Yes, mashed potatoes can be part of a healthy diet when prepared with simple ingredients like potatoes, broth, and a small amount of butter or oil. They provide fiber, vitamin C, and potassium without being high in calories or fat.
Mashed potatoes are naturally gluten free as long as you don’t add any flour, breadcrumbs, or gravy made with wheat. This gluten free mashed potatoes recipe uses only potatoes, broth, and butter, making it safe for anyone avoiding gluten.
For a dairy free mashed potatoes recipe, simply replace the butter with olive oil or a dairy free margarine. You can also stir in unsweetened almond or oat milk if you want a creamier texture without dairy.
Mashed potatoes can fit into a weight loss plan when portioned properly. Each serving in this healthier mashed potatoes recipe is just 124 calories, and the fiber helps with fullness.
Good alternatives include olive oil, plain Greek yogurt, or plant-based margarine. These options cut saturated fat and still give your potato mash a creamy finish.
Red potatoes give you a chunkier, rustic mashed potatoes texture, while Yukon golds make creamier mashed potatoes without needing as much butter. Russets work too but can turn gluey if overmixed.
Homemade mashed potatoes with skin keep more fiber and nutrients, while instant often contains added sodium, preservatives, or hydrogenated oils. Making them from scratch lets you control exactly what goes in.
Yes, red potatoes are nutrient-dense. They’re a good source of potassium, vitamin C, and fiber, especially when the skins are left on.
Absolutely. The skins hold much of the fiber and antioxidants, making your mashed potatoes more nutritious and satisfying.
Mashed potatoes are so versatile that we love creating different spins for every table. Whether you want something garlicky, low sodium, or sweet and creamy, there’s a healthy potato mash for you. Here are some of our favorites:
These creamy potatoes pair perfectly with everything from Sunday dinners to holiday feasts. Whether you’re cooking a holiday turkey or a cozy stew, they’ll soak up flavors and round out the meal. Try them with these mains:
Recipe yields 8 servings
In a large saucepan, bring water to a boil over medium-high heat. Add potatoes, cover and cook for about 10 to 12 minutes, or until tender. With a slotted spoon, transfer potatoes to a large bowl.
Add chicken broth and butter. With a handheld mixer on medium speed, mash potatoes until chunky. Add salt and pepper. Stir gently to combine and serve.
Sometimes you want a hands-off method, and that’s where this crockpot mashed potatoes recipe comes in. It’s a simple way to free up stovetop space during the holidays, and the slow cooking makes the potatoes extra tender. You’ll get the same creamy flavor as the stovetop version, with even less effort.
Prep Time: 10 minutesCook Time: 4 hours (slow cooker on HIGH)Total Time: 4 hours 10 minutes
Place halved red potatoes in the crock pot with 1 cup low-sodium or unsalted broth and cover. Cook on HIGH for 4 hours or LOW for 6 to 7 hours, until the potatoes are fork-tender. Add butter, remaining broth, salt, and pepper, then mash directly in the crock pot with a hand masher or mixer. Stir well, taste, and adjust seasonings before serving warm.
Swap butter with olive oil or Greek yogurt for heart healthy mashed potatoes.
Use unsalted or low-sodium chicken broth instead of vegetable broth if you prefer a richer flavor.
Try Yukon gold potatoes if you like creamier mashed potatoes without as much butter.
For dairy free mashed potatoes, replace butter with a splash of olive oil or plant-based margarine.
If you’re looking for other healthy potato recipes to rotate into your menu, these are hearty, satisfying, and simple to prepare: