Light and Creamy Mashed Potatoes

Mashed potatoes are creamy, satisfying, and irresistible, and they can be healthy, too. Instead of butter and cream, use plain Greek yogurt and olive oil to reduce fat and calories. Russet and Yukon potatoes are naturally creamy choices. Use this as an everyday side dish, or serve it during the holidays. 

Variations and Serving Suggestions

• For additional texture, leave the potato peel on.
• For additional flavor, add 1-2 cloves of roasted garlic, or ¼ cup of diced onion or shallots.
• For a more savory flavor, use low-sodium broth instead of milk. 
• For cheesy mashed potatoes, stir in ¼ cup of shredded Parmesan or reduced-fat cheddar cheese. Add ½ cup of cottage cheese for creamier potatoes.
• For herbed potatoes, mix in ¼ cup of freshly chopped parsley, 2 tablespoons of fresh chives, or 1 tablespoon of dried thyme.
• Serve as a side dish with grilled chicken, fish, or roasted vegetables.
• Use as a topping over sautéed greens and grilled chicken for a complete meal.
• Sprinkle paprika for extra flavor and color.
• Make in large quantities and freeze in ½ cup portions for convenience.
• Serve with chicken or a veggie burger and vegetables or a side salad, or use as a topping for shepherd’s pie.

Recipe for Light and Creamy Mashed Potatoes

Makes 4 servings (serving size: ½ cup of mashed potatoes)

Ingredients:

• 4 medium-sized potatoes (preferably Yukon Gold or Russet)
• ¼ cup of low-fat milk 
• 2 tablespoons of plain Greek yogurt 
• 1 tablespoon of olive oil 
• Salt and pepper to taste

Instructions:

1. Peel the potatoes and cut them into evenly sized chunks.
2. Rinse the potatoes under cold water to remove excess starch.
3. Place the potato chunks in a large pot and cover with cold water. Add a pinch of salt to the water.
4. Bring to a boil over medium-high heat, then reduce to a simmer.
5. Cook until potatoes are tender when pierced with a fork, about 20 minutes.
6. Drain the potatoes thoroughly and return them to the pot. 
7. Mash the potatoes using a potato masher until smooth.
8. Warm the milk in a small saucepan or microwave until hot, but not boiling.
9. Add the warm milk, Greek yogurt, and olive oil to the mashed potatoes.
10. Mix everything together until well combined and creamy. Season with salt and pepper to taste.

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Nutrition information per serving (without salt): 160 calories; 4 grams of fat; 1 gram of saturated fat; 1 mg of cholesterol; 20 mg of sodium; 30 grams of carbohydrates; 2 grams of sugar; 3 grams of fiber; 4 grams of protein

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Reviewed by Natalie Stein, MS, MPH, CDCES