Low Sodium Mashed Potatoes

Name: Low Sodium Mashed Potatoes
Total time: 30 min
Yield: 8
Ingredients: 1 1/2 cups water; 3/4 cup unsalted vegetable stock; 2 lbs peeled potatoes, halved; 1/4 cup 1% milk; 2 Tbsp unsalted butter; 2 garlic cloves, peeled and finely grated; 1 tsp dried thyme; 1/2 tsp freshly ground black pepper; Chopped fresh chives, for garnish

By Adam Fisher

Published 2/5/2025

Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT

Approved for These Diets:

Heart Healthy | Gluten Free | Diabetic | Vegetarian | Adventist

These Low Sodium Mashed Potatoes are creamy, flavorful, and heart-healthy. Made with red russet potatoes, garlic, thyme, and unsalted vegetable stock, they deliver a rich taste without excess salt, fat, or cholesterol. Perfect for a diabetic-friendly or heart-conscious diet, this side dish pairs beautifully with our Low Sodium Meatloaf for a well-balanced meal. A touch of butter and 1% milk adds creaminess, while fresh chives bring a pop of color and freshness. With only 26mg of sodium per serving, this recipe is a smart choice for anyone looking to enjoy classic comfort food while prioritizing their health.

Try pairing this mashed potato side dish with any of our low sodium dinner recipes!

Total Time

30 minutes

Servings

8

Calories

123

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Ingredients

Recipe yields 8 servings

1 1/2 cups water

3/4 cup unsalted vegetable stock

2 lbs peeled potatoes, halved

1/4 cup 1% milk

2 Tbsp unsalted butter

2 garlic cloves, peeled and finely grated

1 tsp dried thyme

1/2 tsp freshly ground black pepper

Chopped fresh chives, for garnish

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How to Make Low Sodium Mashed Potatoes

Step 1

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.
Step 2

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.
Step 3

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.

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Nutrition Facts

Serving Size:

1/2 cup

123

Calories

3

g

Fat

9

mg

Cholesterol

26

mg

Sodium

22

g

Carbs

1

g

Sat. Fat

2

g

Fiber

3

g

Protein

2

g

Sugars

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Low Sodium Mashed Potatoes

Ingredients

How to Make Low Sodium Mashed Potatoes

Step 1

Step 2

Step 3

Nutrition Facts

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