Creamy, garlicky, and just 126 calories per serving — these Healthy Mashed Potatoes skip the butter without skipping any of the flavor. Made with 4 everyday ingredients in a few simple steps!
This blog post was originally published on August 20, 2020. It was updated with new recipe information on October 10, 2023.
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Table of Contents
For more mashed potato recipes, check out my Dairy-Free Mashed Potatoes and Cream Cheese Mashed Potatoes.
At A Glance: Healthy Mashed Potatoes
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Makes: 8 servings
- Nutrition (per serving): 126 calories | Protein: 5g | Fat: 1g | Carbs: 25g | Fiber: 3g
- What it Tastes Like: Savory, garlicky, and buttery — you won't miss the butter
- Why You'll Love It: Just 4 ingredients and under 25 minutes for creamy, low-fat mashed potatoes that taste like the real thing.
- Difficulty Level: Easier than convincing yourself you don't need butter
If you told me five years ago that the secret to the creamiest mashed potatoes was eggs and zero butter, I would have been skeptical. But here we are — and these healthy mashed potatoes have been on my Thanksgiving table ever since.
At just 126 calories and 1 gram of fat per serving, these are genuinely low-fat mashed potatoes — and they get there through a technique I borrowed from pasta carbonara. Instead of butter or milk, eggs are stirred into the hot mashed potatoes, where the heat cooks them through and creates an incredibly creamy, silky, slightly rich texture that tastes buttery without a single tablespoon of butter. Four ingredients, no dairy, 25 minutes. Gluten-free, dairy-free, paleo, and vegetarian.
For more easy potato side dishes: Portuguese Potatoes, Air Fryer Potato Skins, and Diced Hash Browns.
Can You Make Mashed Potatoes Without Butter?
Yes — and these are proof. There are several good substitutes for butter in mashed potatoes: olive oil, chicken or vegetable broth, vegan butter, non-dairy milk, and eggs all work. This recipe uses eggs as the substitute, and it's genuinely the best option I've found for replicating that rich, creamy, buttery texture without any dairy at all.
The Carbonara Technique
This is the secret that makes these healthy mashed potatoes genuinely different from every other "lightened up" mashed potato recipe:
The idea: In pasta carbonara, hot pasta is tossed with raw eggs and grated cheese. The heat of the pasta cooks the eggs to a silky, creamy sauce without scrambling them. The same principle applies here.
In this recipe: The hot drained potatoes cook the eggs as you mash, creating a creamy, custardy richness that butter normally provides — at a fraction of the fat and calories.
Does it taste like eggs? No. The egg flavor completely disappears into the potatoes. What you're left with is a savory, rich, slightly buttery mash that nobody will be able to identify as egg-based.
Is it safe? Yes — as long as the potatoes are hot when the eggs go in and you mash immediately. The heat cooks the eggs to a safe temperature. Have the eggs cracked and ready to add the moment the potatoes are drained.
Important Ingredients and Substitutions
Yukon gold potatoes — The best choice for creamy, smooth mashed potatoes. Their naturally buttery flavor and lower starch content make them mash beautifully. Russet potatoes can be used as a substitute but yield a slightly drier, fluffier result. You can also use a 50/50 mix of Yukons and russets for a balanced texture that the New York Times actually swears by. Avoid waxy varieties like red or purple potatoes — they hold their shape too well and won't get smooth and creamy.
Eggs — The star ingredient and a substitute for butter and milk. Use large eggs at room temperature if possible. Egg whites only will work in a pinch, but won't give you the same richness — the yolks are what create the buttery mouthfeel.
Garlic — Cooked whole with the potatoes, so it mellows into a sweet, savory depth rather than a sharp bite. Remove more or fewer cloves after draining, depending on how garlicky you like your potatoes.
How to Mash Potatoes Without a Masher
No potato masher? No problem. Here are all your options:
Fork — Works for small batches. Slow, but gets the job done for a rustic, chunky texture.
Back of a large spoon — Similar to a fork. Good for small amounts and when you want some texture left.
Potato ricer — The gold standard for ultra-smooth, lump-free mashed potatoes. Press the hot cooked potatoes through the ricer, then stir in the eggs and salt. Note: add the eggs after ricing and stir vigorously to incorporate.
Hand mixer or electric beaters — Fast and effective for light, fluffy mashed potatoes. Use on low speed and stop as soon as the potatoes are smooth — overbeating releases starch and makes them gluey.
Stand mixer with whisk attachment — Makes the lightest, most whipped mashed potatoes. Same caution applies — don't overbeat.
Avoid a food processor or blender — they overwork the starch and turn mashed potatoes into something resembling wallpaper paste.
Recipe Variations
These healthy mashed potatoes are great as-is, but here are easy ways to customize them:
- Roasted Garlic — Omit the boiled garlic cloves and mash in half a bulb of roasted garlic instead. Sweeter, deeper, and completely steakhouse-worthy.
- Smooth & Extra Creamy — Whip in ¼–½ cup of non-dairy milk (oat, soy, or almond) or low-sodium chicken or vegetable broth after mashing for an even silkier texture.
- Herbed — Stir in 2–3 teaspoons of fresh chopped rosemary, thyme, chives, or sage after mashing for an earthy, fragrant finish.
- Loaded — Top with chopped chives, green onions, crumbled bacon, or a dollop of plain Greek yogurt for a slightly indulgent-feeling twist that's still lighter than the classic.
- Cheesy — Stir in 2–3 tablespoons of nutritional yeast for a dairy-free, cheesy depth of flavor with no actual cheese.
How to Make Healthy Mashed Potatoes
For the complete recipe and measurements, scroll to the recipe card at the bottom of this post.
Step 1: Add the cubed potatoes to a colander and rinse thoroughly with cold water. Shake off any excess water.
Step 2: Add the potatoes and smashed garlic cloves to a Dutch oven or stockpot. Cover with at least 1 inch of cold water. Stir in 1 teaspoon of salt.
Step 3: Bring to a boil over high heat. Reduce to medium and simmer for 11–13 minutes, until the potatoes are tender and fall apart when pierced with a fork.
Drain the potatoes thoroughly. Remove a few or all of the garlic cloves, depending on how garlicky you want the final result.
Step 4: Immediately return the hot potatoes to the pot or a large mixing bowl. Add the 2 eggs and the remaining ¾ teaspoon salt.
Step 5: Mash with a potato masher, or whip with a hand mixer or stand mixer fitted with a whisk attachment, until the eggs are fully incorporated and the potatoes reach your desired texture. Taste and adjust salt as needed. Serve hot.
Chelsea's Recipe Pro-Tips
- Have the eggs cracked and ready before draining — You want to add the eggs to the potatoes the moment they're drained while they're still steaming hot. That heat is what safely cooks the eggs through. Don't let the potatoes cool first.
- Start with cold water — Adding potatoes to cold water and bringing everything to a boil together ensures even cooking. It also prevents the outside from cooking faster than the inside, which leads to a gummy texture.
- Rinse the potatoes before boiling — A quick cold-water rinse removes surface starch, which is the difference between light, fluffy mashed potatoes and dense, gluey ones.
- Drain thoroughly — Water left in the potatoes after draining makes them watery and bland. Drain well and shake the colander a few times. You can even return them to the warm empty pot for 60 seconds to let any residual moisture steam off.
- Season the cooking water — Salt the water before boiling, just like pasta water. It makes a noticeable difference in the depth of flavor throughout.
- Don't overbeat — If using a hand or stand mixer, stop as soon as the potatoes are smooth. Overworking them releases too much starch and turns them gluey. When in doubt, undermix rather than overmix.
Storage Directions
- Refrigerating: Store leftovers covered in an airtight container in the refrigerator for up to 4–5 days.
- Freezing: Once cooled to room temperature, freeze in a freezer-safe container for up to 3 months. Defrost in the refrigerator overnight before reheating.
- Reheating: Warm in the microwave on medium heat in 1-minute intervals, stirring between each, until heated through. Add a splash of broth or non-dairy milk if they've dried out.
Serving Suggestions
These healthy mashed potatoes go with just about any protein — pair them with The Juiciest Roasted Turkey Breast for a classic holiday spread, or alongside a Flat Iron Steak or Honey Garlic Lemon Pepper Chicken Thighs for a weeknight dinner that feels genuinely special.
For a full holiday table, round them out with Fresh Green Bean Casserole and Soft & Fluffy Dinner Rolls — everything on the table with a wholesome spin.
Healthy Mashed Potatoes Recipe FAQs:
According to Megan Byrd, RDN and food blogger at The Oregon Dietitian, "By themselves, potatoes are extremely healthy, and can be made healthy in the form of mashed potatoes, too! Potatoes are high in vitamin A, potassium, and fiber, and are actually very antioxidant-rich as well!
What makes potatoes unhealthy is the way we tend to prepare them, either fried or smothered in butter and oils. Mashed potatoes made without oils are healthy because they're so limited in saturated fat and extra calories, but still dense in nutrients!"
Yes — and these are the proof. Eggs are the substitute here, borrowed from the pasta carbonara technique. The heat of the hot potatoes cooks the eggs through as you mash, creating a silky, custardy richness that tastes buttery without a drop of butter. Just 1 gram of fat per serving.
Several ways work well: a fork or the back of a large spoon for rustic, chunky results; a potato ricer for the smoothest possible texture; or a hand mixer or stand mixer with the whisk attachment for light, whipped potatoes. Avoid a food processor or blender — they overwork the starch and make them gluey.
This recipe uses eggs instead of milk — a technique inspired by pasta carbonara that creates incredibly creamy mashed potatoes without any dairy. If you prefer a milk-style substitute, unsweetened oat milk or low-sodium chicken or vegetable broth both work well stirred in after mashing.
Yes — just 126 calories and 1 gram of fat per serving, compared to 200–250+ calories for traditional butter-and-milk mashed potatoes. That's what makes these genuinely low-fat mashed potatoes rather than just "lighter."
No — the egg flavor completely disappears into the hot potatoes. What you're left with is a savory, slightly rich, buttery mash. Nobody will guess they're in there. (Trust me -- I've tested on plenty of unsuspecting dinner guests throughout the years.)
Yes — make them up to 2 days ahead and refrigerate covered. Reheat with a splash of broth or non-dairy milk stirred in to restore creaminess. They reheat well and are a great make-ahead option for Thanksgiving or holiday meals.
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Recipe Card
Healthy Mashed Potatoes
Ingredients
- 2 lbs Yukon gold potatoes (or russet potatoes), peeled and cut into 1-inch cubes
- 1 ¾ teaspoon salt divided
- 5 cloves garlic peeled and smashed
- 2 large eggs
Instructions
- Add the cubed potatoes to a colander and rinse thoroughly with cold water. Shake off any excess water.
- Add the potatoes and smashed garlic cloves to a Dutch oven or stockpot. Cover with at least 1 inch of cold water. Stir in 1 teaspoon of salt.
- Bring to a boil over high heat. Reduce to medium and simmer for 11–13 minutes, until the potatoes are tender and fall apart when pierced with a fork.
- Drain the potatoes thoroughly. Remove some or all of the garlic cloves depending on your preference.
- Immediately return the hot potatoes to the pot or a large mixing bowl. Add the eggs and remaining ¾ teaspoon salt.
- Mash with a potato masher, or whip with a hand mixer or stand mixer fitted with the whisk attachment, until the eggs are fully incorporated and the potatoes are your desired texture. Taste and adjust salt. Serve hot.
Notes
- The egg technique: Add eggs immediately to the hot potatoes — the heat safely cooks the eggs through as you mash. Don't let the potatoes cool first.
- No masher? Use a fork (rustic), hand mixer on low (fluffy), stand mixer with whisk (lightest), or potato ricer (smoothest). Avoid a food processor — it makes them gluey.
- Yukon golds vs russets: Yukons give a creamier, more buttery result. Russets are slightly drier and fluffier. A 50/50 mix also works well.
- Extra creamy: Whip in ¼ cup of oat milk or low-sodium broth after mashing for a silkier texture.
- Make-ahead: Make up to 2 days ahead. Reheat with a splash of broth or non-dairy milk stirred in.
- Storage: Refrigerate in an airtight container for 4–5 days. Freeze for up to 3 months.
Can this recipe be used with a potato ricer and the eggs? Or do you recommend either whisking or mashing the potatoes?
Hi Suzanna,
Great question! I have not tried it with a potato ricer, so I can't say for sure, but I'm leaning towards either whisking or masking the potatoes. You want to incorporate the eggs with the potatoes as you mash or whip them and it would probably be a bit tricky to do so with a potato ricer.
Hope that helps!
Chelsea
Thanks for this article.
Just made this for the first time. Forgot to add the garlic but I added garlic powder while mashing. Thank you for posting this. Very yummy
Could you add egg whites instead of a whole egg?
Not sure if that would make a huge difference or not.
Hi Amber,
Though you technically could add egg whites instead of whole eggs, the result won't be as rich of a taste or as buttery of a mouthfeel.
All the best,
Chelsea
I love the healthy mashed potato recipe for its simplicity. However, my take is to use ghee in it, which I love for enhancing the taste, increasing the nutritional dose, and creamy mouthfeel, etc. I prefer using pure cow ghee in it. I prefer using Milkio grass-fed ghee for all culinary purposes.
What is a serving size??
Hi Hannah,
A serving size is roughly 1/8 of the recipe.
Hope this helps,
Chelsea