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These ultra-creamy and ultra-tasty Healthy Mashed Potatoes feature a surprise ingredient that makes them delicious every time!

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Luscious mashed potatoes don't need to be a fat bomb in order to be flavorful. This one-pot Mashed Potato recipe is ready in under 25 minutes, only takes four ingredients, and has less than 1 gram of fat per serving!

For someone who grew up not liking mashed potatoes, I sure seem to make them a lot.

For the holidays, for potlucks, family dinners, and more. Somehow they just keep sneaking onto the menu.

I used to gladly make them at family members and dinner guest's requests. After all, what is Thanksgiving or Christmas without a bowl of the creamy mash?

But lately, a tide has been turning: I've started making them because I like them too.

A big shift in this complicated relationship happened when I decided to start playing around with the potato ingredients. After all, who said that mashed potatoes have to have butter, milk, or sour cream.

And it's not even that I have anything against these ingredients -- because I definitely don't. But there was something about those ingredients in mashed potatoes that just didn't sit right with me. The mouthfeel? Possibly. How they tasted like baby food? A big part of it. That they left me feeling a bit of a food coma? 100%.

When I created my Twice Baked Mashed Potato Souffle last year, I first started dipping my toe in with new ingredients. With eggs, a touch of flour, shredded cheese, chives, leavening agents, and just a small amount of butter and milk, the souffle offered a crunch and creamy and light, yet substantial texture which I was surprised to find hard to get off my mind.

As much as I love that souffle, it can be a bit of an undertaking for weeknight dinners and more impromptu dinner parties. So, I decided I needed to go back to the drawing board to discover an essential mashed potato recipe I could also get behind.

And then one day, as fate would have it I was set off down another rabbit hole. The host of one of my blogging podcast briefly mentioned adding eggs to mashed potatoes. I was instantly a woman obsessed.

With just this goal to drive me, I started testing out multiple different ways to make mashed potatoes with eggs instead of butter.

I tested out the ratio of potatoes to eggs; discovered how much salt I needed to bring out the flavor of the potatoes; researched ways to keep mashed potatoes from getting too gluey; and used trial and error to land upon the perfect amount of garlic the recipe needed.

After all my calculations, I'm proud to say that I now have for you my new favorite mashed potato recipe that I actually and gladly eat at holiday meals, weeknight dinners, and dinner parties alike. A potato recipe that is by most considerations healthy (around 125 calories, 1 gram of fat, and 5 grams of protein per serving) and by popular consensus, delicious: my healthy mashed potatoes without butter!

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This recipe is...

• Fluffy
• Creamy
• Light
• Savory
• Buttery (but without butter!)
• Garlicky
• Gluten-free
• Dairy-free
• Vegetarian
• Lower in fat
• Ready in under 25 minutes
• Made with only four ingredients
• Perfect for the holidays
• Quick enough for busy weeknights
• Delicious for the whole family

Not only is this Healthy Mashed Potatoes recipe better for you while not tasting like it, it's an easy recipe you can whip up in under 25 minutes.

Recipe ingredients

• Potatoes - Yukon gold or russet potatoes are the best. New potatoes are too waxy to mash successfully.
• Garlic
• Large Eggs - the secret ingredient in this recipe; eggs had luscious creaminess and flavor to these potatoes without adding excess fat and calories
• Salt - makes or breaks the flavor of mashed potatoes; not enough salt will leave the potatoes tasting lifeless so salt adequately.

What are the best potatoes for mashed potatoes?

The best potatoes for mashed potatoes are non-waxy potatoes like golden or Yukon gold potatoes and russet potatoes.

Smaller, waxier types like new or red potatoes don't have the right texture for mashed potatoes and will make the dish thick, lumpy, and dry (just typing that made my stomach turn 🤪).

What do mashed potatoes without butter taste like?

Mashed potatoes without butter are delicious! You will love them because they're light and fluffy, creamy and flavorful -- just like traditional mashed potatoes made with butter and milk -- without being super heavy or full of butter or fat.

Are mashed potatoes healthy?

Not all mashed potatoes are created equal, and health is a relative definition that you should decide with your doctor, but this recipe is full of whole foods ingredients and minimal fat and processed ingredients.

My friends and I love these mashed potatoes because we love the taste and feel good about eating them!

Is this mashed potato recipe dairy-free?

Yes, this recipe is entirely dairy-free because it doesn't have any butter or milk in it. Eggs add a creamy texture to the potatoes without adding any fat or milk products to the recipe. They also add lean protein and extra nutrients.

How do we make mashed potatoes healthier?

Here is how I made this recipe healthier:

• Removed the butter - butter adds saturated fat and extra calories to the dish, so we removed it and substituted in the eggs, which add in richness without the heaviness.
• Removed the dairy milk - we don't need dairy milk to make these potatoes creamy and luscious! Eggs add a light custard-like quality to these potatoes that give them an incredible mouthfeel.
• Used leaner seasonings - garlic just the right amount of salt add flavor without adding unnecessary fat or calories, helping us to not even miss traditional mashed potato recipes.

Are the eggs raw in these mashed potatoes?

No, if you add the eggs immediately to the steaming hot drained potatoes, they should not be raw.

We're going to be making these mashed potatoes just like how you make pasta carbonara -- i.e. you toss the boiling hot pasta with eggs and cheese. The heat of the pasta and potatoes should cook the eggs without scrambling them.

If you are uncomfortable with this thought or cooking technique, however, just don't make this recipe. 🙂

What do you serve with mashed potatoes?

How to make these low fat mashed potatoes:

Below is a quick breakdown of illustrated recipe directions. For the complete recipe and specific measurements, please refer to the recipe card at the bottom of this post.

1. Rinse the cubed potatoes with cold water in a colander.

2. Add the potatoes and garlic to a stockpot or dutch oven and cover with cold water.

3. Simmer the potatoes for 11-13 minutes, or until tender and easily pierced with a fork.

4. Drain the potatoes and remove a few or all of the garlic cloves if you don't want your potatoes as garlicky (I only removed 2).

5. Immediately move the potatoes to the cooking pot or a mixing bowl. Add the eggs and salt.

6. Mash or whip the potatoes until the eggs are mixed in and the potatoes are your desired texture. Serve hot!

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Pro-tips to make these dairy-free mashed potatoes perfect everytime:

1. Rinse the potatoes before boiling - a thorough, but quick rinse with cold water helps to remove the potato starch, ensuring that the end result is light and fluffy!
2. Drain the potatoes well - I speak for all the mashed potato critics out there, soggy and wet mashed potatoes are just not good. So, do the world a favor and drain those potatoes well before whipping them up!
3. Cover the potatoes with cold water before cooking - this helps keep the potatoes from getting too starchy or gluey.
4. Have the eggs cracked and ready to go - we want to add the eggs to the hot potatoes as soon as they're done draining.
5. Salt the water adequately - just like pasta, salty water gives the potatoes the best flavor.
6. Salt the potatoes - salt bring out the flavors of this dish and ties it all together, so don't be bashful about seasoning. I recommend adding ¾ teaspoon salt to season these mashed potatoes.

How long do these potatoes last?

These potatoes last covered in the refrigerator for 4-5 days.

Reheat each serving of the potatoes in the microwave for 1-2 minutes, at 50% heat, stirring halfway through reheating.

Tools needed to make these healthy mashed potatoes:

• Cutting board
• Chef knife
• Measuring spoons
• Colander
• Dutch oven or stockpot
• Potato masher, handheld mixer, or stand mixer

More healthier side dish recipes you might like:

• Corn Soufflé
• Orange Salad with Honeyed Hazelnuts
• Roasted Brussels Sprouts with Figs & Manchego Cheese
• Twice Baked Mashed Potato Casserole
• Kale Salad with Butternut Squash & Cranberries
• Air Fryer Green Beans
• Healthy Sweet Potato Souffle
• Air Fryer Smashed Garlic Potatoes
• Blistered Green Beans

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