Lightened up mashed potatoes

By Katie Trant | Last Updated: November 21, 2016

Lightened Up Mashed Potatoes

Lightened Up Mashed Potatoes

Photos by Emily Caruso

As a vegetarian, I’m all about the sides when it comes to Thanksgiving dinner. The roasted squash. The stuffing (or dressing, as it were). And of course, the mashed potatoes.

Those potatoes though, loaded with butter or sour cream, and with a starchy base to begin with, they can pack one heck of a calorific punch. But fear not! With a few simple substitutions it’s easy enough to make creamy, delicious mashed potatoes that won’t put such a strain on the old calorie bank.

To start with, choose the right potatoes. Varieties like Yukon Gold are naturally a bit sweet and have a buttery texture, so it isn’t necessary to add a ton of butter for great taste. Try using a ricer for really smooth and fluffy mashed potatoes. I like to leave the skin on my mashed potatoes because there are a lot of great nutrients and dietary fiber lost by removing the skins, but this is a matter of personal preference.

Lightened Up Mashed Potatoes

Vegetable broth adds both moisture and flavor. Then, we can add richness by subbing in reduced-fat Greek yogurt for the usual butter. A sprinkle of Parmesan cheese over the top is optional, but will add a lot of depth of flavor without adding too many calories.

This is how I like to lighten up my mashed potatoes, but there are other ways to go about it. For instance, for a lower carb version try replacing up to half of the potato with steamed, mashed cauliflower.

Go to Lightened up mashed potatoes recipe

Lightened up mashed potatoes

Prep Time:

15 minutes

Cook Time:

15 minutes

Total Time:

30 minutes

Yield:

4

ingredients:

  • 1 pound Yukon Gold potatoes (4 medium) cut into 1-inch pieces
  • 1/4 cup low-sodium vegetable broth, warmed
  • 1/4 cup reduced fat Greek yogurt
  • 2 tablespoons finely chopped fresh chives or green onion
  • 2 tablespoons finely grated Parmesan cheese (optional)
  • Sea salt
  • Freshly ground black pepper
Print recipe

instructions:

  1. Place the diced potatoes in a steamer basket over a large pot of boiling water. Cover, and steam for about 15 minutes, or until potatoes are fork tender.
  2. Transfer the potatoes to a large bowl. Roughly mash the potatoes using a potato masher, or press them through a ricer if you have one.
  3. Add the broth, Greek yogurt, and chives.
  4. Season with salt and pepper to taste, sprinkle with Parmesan, and serve.

About Katie Trant

Katie is a university-trained nutritionist and professional writer based in Stockholm, Sweden. She is a vegetarian of more than two decades, and is passionate about real food. Her blog The Muffin Myth is all about approachable nutrition.

Read more from Katie Trant

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Comments

Greek Yoghurt in mashed potatoes… sacrilege! It’s all about the butter and the milk, but only once or twice a year. 🙂

Go with something naturally healthier and authentic, like Masala Aloo (used in dosa.)

I’m up for trying new things – making this recipe as part of tomorrow night’s dinner and will update.

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