What’s a healthy mashed potatoes recipe?

Marjorie Nolan Cohn
Nutrition & Dietetics
Low Fat Mashed Potatoes

Makes: 6 servings
Prep time: 20 minutes
Cook time: 35 minutes


  • 8 to 10 garlic cloves
  • 2 pounds potatoes, quartered
  • 1/3 cup light sour cream
  • 1/4 cup fat-free milk
  • 1 tablespoon snipped fresh oregano, rosemary, or thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


  1. To roast garlic, wrap unpeeled cloves in foil. Bake in a 400-degree oven 25 to 35 minutes or until cloves feel soft when pressed. When cool enough to handle, squeeze garlic from peels into a small bowl.
  2. Meanwhile, put potatoes in a large saucepan with enough cold water to cover. Bring to a boil over high heat. Lower heat to maintain a simmer and cook until tender, about 20 minutes. Drain potatoes; return to saucepan.
  3. Mash potatoes and softened garlic with a potato masher or an electric mixer on low speed. Add sour cream; milk; oregano, rosemary, or thyme; salt; and black pepper. Beat until light and fluffy.

Nutrition facts per 2/3-cup serving: 156 calories, 4g protein, 34g carbohydrate, 1g fat (1g saturated), 2g fiber

Source: Fitness Magazine

Rose Reisman
Nutrition & Dietetics

Potatoes are healthy vegetables as long as they’re not fried. One large potato has around 300 calories, 0 fat and 7 grams of fiber and protein. Mashed potatoes are a healthy delicacy provided that they’re not loaded with butter and cream. Use Yukon gold for a buttery and smooth texture with the following ingredients:

  • Add potatoes to cold water, a little salt, bring to a boil, and on a medium heat cook uncovered just until tender. Drain and let cool.
  • Use olive oil rather than butter to reduce the saturated fat.
  • Add plain yogurt or lower fat sour cream rather than whole fat milk or half and half.
  • Add a variety of fresh chopped herbs, Dijon mustard, roasted garlic or for a real kick add chopped canned chipotle peppers.
  • Use small amounts of strong flavored cheese such as aged cheddar, gruyere, goat or parmesan.
  • For toppings garnish with chopped olives, roasted red peppers, fresh herbs, sundried tomatoes or caramelized onions.

You’ll never miss those high calorie mashed potatoes again.

Mashed potatoes get a diabetes-friendly makeover in this recipe by pairing up with celery root: Both vegetables are boiled together and then mashed with butter and sour cream for rich, creamy texture.

Mashed Celery Root and Potatoes


1 lb fresh celery root, peeled and cut into 2" cubes
1 lb russet potatoes, peeled and cut into 2" cubes
2 tbsp unsalted butter
2 tbsp sour cream
1 pinch salt (optional)
1 tbsp fresh chives, chopped
1 pinch black pepper

  • In large saucepan over medium-high, place celery root and potatoes. Cover with cold water and bring to boil.
  • Boil, partially covered, until tender, about 15 minutes.
  • Drain, reserving 1 cup of cooking liquid.
  • Place cooked vegetables in large bowl. Mash celery root and potatoes with potato masher.
  • Add butter, sour cream, and 3/4 cup reserved cooking liquid. Blend until creamy, adding more cooking liquid if necessary.
  • Season with salt and pepper to taste. Transfer to warm serving dish. Sprinkle with chopped chives.
Makes 8 servings

Amount Per Serving
Note: Optional items are not included in nutritional facts.

Calories 103.5
Total Carbs 16 g
Dietary Fiber 2.2 g
Sugars 1.8 g
Total Fat 3.8 g
Saturated Fat 2.3 g
Unsaturated Fat 1.5 g
Potassium 267.3 mg
Protein 2.4 g
Sodium 92.2 mg

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.