Healthy Vegan Mashed Potatoes (Creamy, No Butter)
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Mashed potatoes don’t need a stick of butter and a cup of cream to be creamy. These healthy vegan mashed potatoes use buttery Yukon Gold potatoes, a little cauliflower, garlic cooked right in the pot, olive oil and warm plant milk. They’re fluffy, rich and full of flavor, and they have about half the calories of a classic holiday mash.
🌱 Why These Mashed Potatoes Are Healthier
- No butter or cream: Olive oil and plant milk replace about ½ cup of butter and a cup of cream.
- About half the calories: Around 150 calories per serving compared with 230–300 for a classic recipe.
- Hidden vegetables: Cauliflower makes the mash lighter and adds fiber and vitamin C, and nobody will taste it.
- Potassium-rich: Potatoes are one of the best sources of potassium, which supports healthy blood pressure.
🥔 Healthy Vegan Mashed Potatoes Recipe
Healthy Vegan Mashed Potatoes
Ingredients
- 2 lb Yukon Gold potatoes 900 g, peeled and cut into 2-inch chunks
- ½ head cauliflower about 1 lb / 450 g, cut into florets
- 4 cloves garlic peeled
- 1 tsp salt for the water
- 3 tbsp extra virgin olive oil
- ½–¾ cup unsweetened plain plant milk 120–180 ml, warmed
- 2 tbsp nutritional yeast optional, for a savory flavor
- salt and black pepper to taste
- 2 tbsp fresh chives chopped
Instructions
- Put the potatoes, cauliflower and garlic in a large pot, cover with cold water by 1 inch and add 1 tsp salt.
- Bring to a boil, then simmer for 15–20 minutes, until the potatoes are very tender when pierced with a fork.
- Drain well and return everything to the hot pot. Let it steam-dry over low heat for 1 minute.
- Mash with a potato masher until mostly smooth.
- Add the olive oil and nutritional yeast, then pour in the warm plant milk a little at a time, mashing until creamy.
- Season with salt and pepper, top with chives and an extra drizzle of olive oil, and serve hot.
Notes
🍴 How to Serve It
- Topped with Easy Vegan Mushroom Gravy, of course.
- Next to Homemade Vegan Turkey Roast slices.
- As the topping for a plant-based shepherd’s pie with the leftovers.
🧘♀️ Nutrition Tips
Approximate nutrition per serving (about ¾ cup): 150 calories · 4 g protein · 22 g carbs · 3 g fiber · 5.5 g fat.
- Use a masher, not a blender. Blending potatoes releases too much starch and makes them gluey.
- Warm the milk before adding it, so the potatoes stay hot and fluffy.
- Use unsweetened, unflavored plant milk. Oat or soy milk taste the most neutral.
- Nutrition values are estimates.
🛒 Healthy Amazon Finds for This Recipe
- OXO Good Grips Potato Masher: gives a fluffy mash without turning it gluey.
- Amazon Basics 8-Quart Stainless Stock Pot: room for the potatoes and cauliflower together.
- Califia Farms Organic Unsweetened Almond Milk: a neutral, unsweetened plant milk for creaminess.
❓ Frequently Asked Questions
What can I use instead of butter in mashed potatoes?
Extra virgin olive oil gives a rich, fruity flavor. You can also use a vegan butter, but olive oil is lower in saturated fat.
Can I make vegan mashed potatoes ahead of time?
Yes. Make them up to 2 days ahead, then reheat in a slow cooker on low for 2 hours or on the stove with a splash of warm plant milk.
Can I skip the cauliflower?
Yes. Use 3 lb of potatoes instead. They'll be a little richer and higher in calories.
Which potatoes are best for mashing?
Yukon Golds are naturally creamy and buttery-tasting, which is perfect when you skip the dairy. Russets are fluffier but need more liquid.
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🧮 Track it: Use our free Daily Calorie Intake Calculator to find out how many calories you need each day.
✅ Final Thoughts
These healthy vegan mashed potatoes are creamy, garlicky and comforting, with no butter or cream required. Make a big pot, top them with mushroom gravy, and watch them disappear. Pin it for Thanksgiving!
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