Mashed potatoes are a beloved comfort food, but some of the traditional ingredients in this dish can be high in calories and saturated fat. With a few simple tweaks, though, you can make mashed potatoes that are both flavorful and surprisingly good for you.
The type of potato you use while cooking influences how nutritious your mashed potatoes turn out. Here’s how some of the most popular varieties stack up:
- Russet potatoes: They whip up into a light, fluffy texture, but russet potatoes can cause your blood sugar to rise more quickly than some other varieties.
- Yukon Gold potatoes: These potatoes are naturally creamy. That means you may be able to achieve the smooth texture of mashed potatoes with less butter or milk. They’re also rich in potassium and vitamin C.
- Red and purple potatoes: You’ll find significant amounts of antioxidants in red and purple potatoes. The compound responsible for giving them their color is an antioxidant called anthocyanin, which may play some role in healthy aging and lowering the risk of disease.
- Sweet potatoes: If you’re open to a slightly different flavor with your mashed potatoes, sweet potatoes are a good option. They’re packed with antioxidants called carotenoids, as well as fiber and vitamin C. As their name suggests, these potatoes also have a natural sweetness, so you may need fewer added ingredients to make them taste great.
Regardless of which potato you choose, it’s best to leave the skin on for added fiber and nutrients.
Traditional mashed potatoes rely on butter, full-fat milk, or heavy cream for their creaminess. But if you’re looking to cut down on saturated fat or calorie content in your dish, try:
- Low-fat milk or unsweetened plant-based milk: These can be used in place of full-fat milk.
- Greek yogurt: Since it offers protein and a tangy flavor boost, it can be a good stand-in for sour cream or cream cheese.
If you want to use less butter overall, stir in a small amount at the end of mashing. You can also use a plant-based fat such as olive oil in place of butter, which could add heart health benefits. However, butter has been shown to improve the firmness and consistency of mashed potatoes better than olive oil.
Adding a second vegetable is an easy way to boost the nutrients in your mashed potatoes.
Steamed cauliflower is a good choice—it blends well with potatoes; can help reduce the overall calorie content; and adds more vitamin C, vitamin K, folate, and fiber to your dish. Try a 50–50 blend of cauliflower and potatoes to start, or tweak the ratio until you arrive at a flavor and texture you enjoy.
If you’re not a fan of cauliflower, you can get a similar nutrient boost by using steamed parsnips. Parsnips add natural sweetness along with fiber, vitamin C, and potassium.
Salt enhances the flavor of potatoes, but too much sodium can be a health concern for some people. One way to reduce salt intake is to rely more on fresh herbs or spices.
Everyone’s taste preferences are different, but the following spices can add flavor (and possibly beneficial compounds) to your mashed potatoes:
- Chili pepper
- Paprika
- Oregano
- Thyme
- Rosemary
- Cinnamon or nutmeg
Herbs and spices can be incorporated into your potatoes as you mash, or they can be sprinkled on just before serving. They add flavor, color, and possibly other benefits such as antioxidants, all while helping you reduce sodium intake.
Cooking a more nutritious version of mashed potatoes begins with the ingredients you select. Choose a nutrient-rich potato variety, pair it with a lighter dairy option, and add vegetables or herbs to enhance flavor and nutrition.
You’ll likely have to adjust the amounts of each swap or addition to suit your taste preferences. In the end, the goal is a mashed potato dish that has both a classic comfort-food taste and more nutrients.
