Cutting back on salt during weeknight dinners or the holidays can feel challenging, but these Low Sodium Mashed Potatoes make it easy and, most importantly, delicious. Ready in just 30 minutes, this healthy mashed potatoes recipe uses red russet potatoes blended with warm low-fat milk, unsalted butter, garlic, and thyme for a creamy texture and rich flavor, all while keeping sodium at only 26mg per serving. With just 123 calories, 3g of fat, and 3g of protein per half-cup, these heart healthy mashed potatoes are a lightened-up classic you’ll feel good serving any night of the week. Even better, they can be made ahead, making them one of the best mashed potatoes for Thanksgiving or any special occasion.
Looking for more healthy recipe ideas? Explore our collection of low sodium side dishes to round out your menu. And if you’re planning your holiday spread, check out our complete lineup of healthy Thanksgiving recipes.
These rustic mashed potatoes are smooth with just the right amount of texture, thanks to red russet potatoes and a light hand with the mixer — but what really sets them apart is how heart-healthy and low in sodium they are. Made with unsalted vegetable stock, 1% milk, and just a small amount of unsalted butter, this recipe keeps sodium to only 26 mg per serving without sacrificing flavor. Garlic and thyme bring in savory depth, while warm dairy helps everything blend together smoothly. It’s a smart choice for anyone managing blood pressure or following a low sodium diet, and it’s been carefully reviewed by one of our registered dietitians to meet Health eCooks’ low sodium guidelines. Whether you're looking for a healthy Thanksgiving side dish or an everyday comfort food, this recipe delivers on taste, texture, and heart-smart nutrition.
Yes, when made with simple ingredients like these — no added salt, low-fat dairy, and heart-healthy seasonings — mashed potatoes can be a very healthy side. These deliver fiber, potassium, and slow-digesting carbs that provide lasting energy.
Potatoes are naturally rich in potassium, which helps balance sodium and support healthy blood pressure. When prepared with healthy fats and without added salt, they’re a smart pick for heart-healthy diets.
Absolutely. This recipe contains just 26 mg of sodium per serving and uses unsalted stock and butter to keep sodium levels in check without losing flavor.
Skip the salted water and boil your potatoes in low-sodium or unsalted stock. Add flavor with garlic, herbs, and a touch of unsalted butter instead of salt.
Fresh garlic, black pepper, and herbs like thyme or rosemary are great salt-free ways to enhance flavor. A splash of citrus or low-sodium seasoning blends can also help.
It depends on the ingredients, but many traditional versions have over 300 mg per serving. This low sodium version has just 26 mg, making it one of the healthiest options out there.
If you’re a mashed potato lover, we’ve got a variety of tasty recipes that are perfect for the holidays or any time you’re craving a creamy side. These gluten free Thanksgiving sides also travel well for potlucks or holiday gatherings.
These healthy side dishes work just as well for a busy weeknight as they do for feeding a crowd. They're easy, flavorful, and fit a wide range of dietary needs.
Recipe yields 8 servings
In a large saucepan, bring water and ½ cup vegetable stock to boil over medium-high heat. Add potatoes, cover and cook until fork tender, about 10 to 12 minutes. Drain potatoes into a colander and lightly toss to shake off any excess water. Transfer potatoes to bowl of a stand mixer fitted with the paddle attachment.
In a small saucepan, heat the milk, butter and remaining vegetable stock over medium heat, until warm and the butter is melted. Add milk mixture, garlic, thyme and black pepper to potatoes and mix on medium speed until lightly chunky. Add additional black pepper to taste.
Transfer mashed potatoes to serving bowl, garnish with chopped chives, and serve warm. For any leftovers, store in an airtight container in the refrigerator for up to 4 days.
Yukon Golds work well and give a naturally buttery flavor.
Use unsweetened oat milk and olive oil instead of milk and butter.
Use ¼ teaspoon garlic powder per clove as a swap.
Try rosemary or parsley for a different flavor twist.
Add an extra splash of warm milk or low-sodium broth.
We’ve got all the low sodium fixins to help make your Thanksgiving meal both special and delicious. These flavorful side dishes are created to keep sodium and fat in check without losing the nostalgia and taste of your favorite holiday comfort foods.