Healthy Mashed Potatoes
These healthy mashed potatoes use eggs instead of butter or milk — a technique borrowed from pasta carbonara that creates creamy, garlicky, low-fat mashed potatoes with just 126 calories per serving. Dairy-free, gluten-free, and ready in 25 minutes.
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.
Nutrition
Serving: 1gCalories: 126kcalCarbohydrates: 25gProtein: 5gFat: 1gPolyunsaturated Fat: 1gCholesterol: 47mgSodium: 228mgFiber: 3gSugar: 1g
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