Low fat mashed potatoes recipe made with Greek yogurt, light broth, and just a touch of butter for a creamy, healthier side dish. This low fat mashed potatoes recipe delivers the creamy comfort of traditional mash without heavy cream or excess butter. Perfect as a low fat side dish for everyday meals or holidays.
Ingredients You’ll Need
This is what you’ll need to prepare this low fat mashed potatoes recipe
| Ingredient | Purpose | Notes & Options |
|---|---|---|
| 2 lbs Russet or Yukon Gold potatoes | Main Base | Russets give a fluffy texture, Yukon Golds are naturally creamier |
| ½ cup low-fat or skim milk | Liquid | Swap with vegetable broth for a lighter option |
| ½ cup Greek yogurt or light sour cream | Creaminess | Adds a tangy, creamy texture without heavy cream |
| 1–2 tbsp butter or plant-based spread | Flavor | Skip or reduce for lower fat |
| 2 cloves garlic (optional) | Flavor Boost | Roast or sauté for a deeper flavor |
| Salt & freshly ground pepper | Seasoning | Adjust according to taste |
| Fresh herbs (parsley, chives) | Garnish | Adds color and fresh flavor |
| Plant-based milk + olive oil | Vegan Option | Perfect for dairy-free mashed potatoes |
Step-by-Step Instructions
Follow these easy steps to make the perfect low-fat mashed potatoes recipe at home:
1. Prep the potatoes
For this healthy mashed potatoes recipe, peel the potatoes for a smooth, creamy texture or keep the skins for extra fiber. Cut into equal-sized chunks for even cooking.
2. Cook until tender
Place potato chunks in a large pot, cover with cold salted water, and bring to a boil. Simmer for 15–20 minutes until fork-tender — the key to soft, fluffy mashed potatoes.
3. Drain and dry
Drain thoroughly to prevent watery mash. Return the potatoes to the warm pot for a minute to release extra steam and keep them light.
4. Mash carefully
Use a masher, ricer, or food mill to mash the potatoes. This step ensures smooth, lump-free mashed potatoes without becoming sticky or gummy mashed potatoes.
5. Add creamy elements
Warm or vegetable broth and gently stir it in. Add Greek yogurt or light sour cream for creaminess, and a touch of butter or olive oil for flavor.
6. Season and serve
Finish with salt, black pepper, and fresh herbs like parsley or chives. Add roasted garlic for extra flavor. Serve warm as a delicious healthy side dish for any meal.
Health Benefits
- Heart-Healthy Mash
This low-fat mashed potatoes recipe uses Greek yogurt and vegetable broth to create a rich, creamy texture , no heavy cream needed. It’s a light, heart-friendly side dish ideal for family dinners or holiday feasts. - Weight-Friendly Mash
Enjoy creamy, flavorful low-fat mashed potatoes without the extra calories. Made with Greek yogurt and broth, this version is a guilt-free side that fits perfectly into weight-loss or calorie-conscious meal plans. - Fiber-Rich & Gut-Friendly Mash
Keep the potato skins on for added fiber and pair them with Greek yogurt and broth. This healthy mashed potatoes recipe supports digestion while staying low in fat, a nourishing side for any day of the week.
Nutritional Informational
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 120–150 kcal | Changes based on whether you use milk or broth |
| Total Fat | 3–4 g | Much lower than traditional mashed potatoes |
| Saturated Fat | 1–1.5 g | Kept low by using low-fat or skim milk |
| Protein | 4–5 g | Boosted when you add Greek yogurt |
| Carbohydrates | 25–30 g | Comes naturally from the potatoes |
| Fiber | 2–3 g | Increases if you leave the potato skins on |
| Sodium | Varies | Depends on how much salt or broth you use |
How to Make Mashed Potatoes Creamy Without Fat?
This Low Fat Mashed Potatoes Recipe skips cream and butter by using warm low-fat milk or vegetable broth. Stir in Greek yogurt or light sour cream for creaminess, and mash gently for a smooth finish. You’ll get healthy, flavorful mashed potatoes that are just as comforting as the classic.
Serving Suggestions
Must try these suggestions.
Serving with Vegetables
- Pair with steamed broccoli, carrots, or green beans for a filling but low-calorie meal.
- For a fresh twist, add a crisp garden salad to create a wholesome plate.
Creative Ways to Use
Stir leftovers from this Low Fat Mashed Potatoes Recipe into soups or casseroles for extra creaminess- Next time, mix in cauliflower for a lighter, nutrient-packed version.
FAQs
Q1: Can I make this low-fat mashed potatoes recipe dairy-free?
Yes! Simply swap low-fat milk for almond milk, oat milk, or any plant-based option. Replace Greek yogurt with unsweetened soy yogurt or coconut yogurt. This makes delicious vegan mashed potatoes that stay creamy and flavorful.
Q2: How do I get creamy mashed potatoes without cream or butter?
Use warm vegetable broth or low-fat milk so it blends smoothly into the potatoes. Stir in Greek yogurt or light sour cream for richness and tang. These easy swaps keep your mash creamy without the heavy cream.
Q3: Which potatoes are best for this recipe?
Russets make light and fluffy mashed potatoes, while Yukon Golds give a naturally buttery and smooth texture. Either variety works great in this healthy mashed potatoes recipe.
Q4: Can I mix cauliflower with potatoes?
Definitely! Mixing cauliflower with potatoes in this Low Fat Mashed Potatoes Recipe cuts down on carbs and calories while keeping the creamy, delicious flavor you love.
Q5: How many calories are in low-fat mashed potatoes?
A cup typically contains about 120–150 calories, making it a lighter choice compared to traditional mashed potatoes.
