Healthy Mashed Potatoes: Delicious Recipes for a Guilt-Free Comfort Food

Mashed potatoes are a beloved comfort food, but they often come with a high calorie and fat content. If you're looking for a way to enjoy mashies without derailing your diet, there are plenty of healthy and delicious recipes to try. This article explores various options, from Greek yogurt mashed potatoes to lighter versions with cauliflower, providing you with all the information you need to create a guilt-free side dish.

The Allure of Mashed Potatoes

For many, mashed potatoes evoke feelings of warmth and comfort. Whether it's a chilly evening or simply a need for emotional comfort, a bowl of mashies can feel like a warm hug. The creamy texture and savory flavor are undeniably satisfying. However, traditional mashed potato recipes often rely on heavy cream, butter, and sour cream, making them a less-than-ideal choice for those watching their calorie and fat intake.

Greek Yogurt Mashed Potatoes: A Protein-Packed Alternative

One excellent way to lighten up mashed potatoes is by incorporating Greek yogurt. This simple swap adds a double dose of protein while reducing fat and calories. The result is a creamy, tangy dish that satisfies your comfort food cravings without the guilt.

Key Ingredients for Greek Yogurt Mashed Potatoes

• Potatoes: Russet or Idaho potatoes are ideal for their starchy content, resulting in a soft and fluffy texture. Yukon gold potatoes can also be used for a slightly denser result.
• Greek Yogurt: Full-fat Greek yogurt adds creaminess and a tangy flavor, mimicking sour cream while boosting protein content.
• Chicken Bone Broth: Using bone broth instead of regular broth increases the protein content of the dish. Vegetable broth is a suitable vegetarian alternative.
• Garlic: Minced garlic infuses a savory flavor into the mashies.
• Butter: A small amount of butter adds richness and depth of flavor.
• White Wine (Optional): White wine can add a subtle, delicious flavor. A dry white wine works best.
• Chives or Green Onions: These add a fresh, herbaceous element, reminiscent of sour cream and onion mashed potatoes.
• Kosher Salt & Pepper: Season to taste, adjusting the amount of salt depending on the broth used.

1-Pan Greek Yogurt Mashed Potatoes Recipe

This recipe utilizes a skillet to braise the potatoes, maximizing flavor and minimizing cleanup.

Ingredients:

• 3 tablespoons butter
• 2 pounds russet potatoes, peeled and cubed
• 6 cloves garlic, minced
• 1 1/4 cup chicken bone broth
• 1/2 cup white wine (or broth)
• 1/2 cup full-fat Greek yogurt
• Kosher salt and pepper to taste
• 1/4 - 1/2 cup milk (to desired consistency)
• 2-3 green onions, thinly sliced (or chives)

Instructions:

1. Sauté: Melt butter in a wide skillet over medium heat. Add potatoes, garlic, and a pinch of salt.
2. Braise: Add broth and wine to the skillet. Bring to a boil, then reduce heat to a simmer. Cook until potatoes are fork-tender and the liquid has reduced to a syrupy consistency, stirring occasionally.
3. Mash: Transfer potatoes and liquid to a large bowl. Add Greek yogurt and 1/4 cup of milk. Mash, adding more milk as needed to reach desired consistency. Season with salt and pepper. Fold in chives or green onions.

Tips for Perfect Greek Yogurt Mashed Potatoes

• Skillet to Win It: A deep skillet is ideal for braising the potatoes, allowing the broth to reduce effectively.
• Avoid Gumminess: If using waxy potatoes like Yukon gold, avoid using a hand mixer, as this can lead to a gummy texture. A hand masher is preferable.
• Season to Perfection: Adjust the amount of salt based on the salt content of the broth.

Other Healthy Mashed Potato Variations

Beyond Greek yogurt, there are other ways to create healthier mashed potatoes.

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Mashed Cauliflower and Potatoes

For an even lower-carb option, consider combining mashed potatoes with cauliflower. Roasting cauliflower until lightly browned and fork-tender before blending it with the potatoes, Greek yogurt, and cooking liquid creates a smooth and flavorful dish. Using just 1 pound of potatoes and adding another pound or so of cauliflower. This adds extra bulk and nutrients while reducing the overall calorie count.

Skinny Mashed Potatoes

This variation focuses on reducing fat by using skim milk and seasoning with garlic, onion powder, parsley, and chives.

Ingredients:

• 5-6 medium russet potatoes, peeled and chopped
• 1/3 cup plain Greek yogurt
• 1/2 teaspoon kosher salt
• 1/2-2/3 cup skim milk
• 1/4 teaspoon ground pepper
• 1/2 teaspoon dried parsley
• 1/2 teaspoon dried chives
• 1/8 teaspoon garlic powder
• 1/8 teaspoon onion powder

Instructions:

1. Boil potatoes until fork-tender.
2. Drain potatoes and return them to the pot.
3. Add remaining ingredients and mash until smooth.
4. Adjust seasonings to taste.

Red Skin Mashed Potatoes

Red potatoes have thin and tender skin, so no need to peel them. This recipe is super quick and easy to make! Using only 5 ingredients, these mashed potatoes are creamy, comforting and absolutely delicious.

Ingredients:

• Cubed red skin potatoes
• Milk
• Melted butter
• Salt
• Fresh chopped chives

Instructions:

1. Add cubed red skin potatoes to large pot, then fill pot with enough cold water to cover potatoes.
2. Sprinkle 1 large pinch salt over top of potatoes and place pot on stovetop over medium-high heat.
3. Bring water to boil, then reduce heat to low.
4. Simmer potatoes in water about 15 minutes or until potatoes can easily be pierced with tines of fork.
5. When potatoes are cooked, pour into colander and drain.
6. Transfer potatoes to large bowl and lightly mash with potato masher.
7. Add in milk and melted butter to bowl, then mash until potatoes are smooth.
8. Taste mashed potato and add more salt if needed.
9. Serve warm with fresh chopped chives sprinkled on top.

Tips for Healthier Mashed Potatoes

• Choose the Right Potatoes: Starchy potatoes like Russet or Yukon Gold are ideal for creamy, fluffy mashed potatoes.
• Don't Overmix: Overmixing can lead to a gummy texture, especially with waxy potatoes.
• Warm the Milk: Warming the milk before adding it to the potatoes helps it absorb better, resulting in smoother mashed potatoes.
• Add Flavor with Herbs and Spices: Experiment with different herbs and spices to enhance the flavor of your mashed potatoes without adding extra fat or calories. Roasted garlic, chives, parsley, and a touch of nutmeg can all elevate the dish.
• Incorporate Vegetables: Mixing in other vegetables like cauliflower or roasted vegetables can add nutrients and reduce the overall calorie count.

Serving and Storing Mashed Potatoes

Mashed potatoes are best served fresh, but they can be made ahead of time. To store mashed potatoes, allow them to cool completely, then transfer them to an airtight container and refrigerate for up to 3 days. Reheat in the microwave or oven until warmed through.

Creative Ways to Use Leftover Mashed Potatoes

Leftover mashed potatoes can be transformed into new and exciting dishes.

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• Potato Pancakes: Mix mashed potatoes with an egg and shredded cheese, then pan-fry into potato pancakes.
• Potato Soup: Add milk or cream to leftover mashed potatoes to create a creamy potato soup.
• Mashed Potato Bar: Set up a DIY mashed potato bar with various toppings like shredded cheese, bacon bits, Greek yogurt, green onions, and pulled pork.
• Turkey Sandwich: Use mashed potatoes in place of hummus or mayo on a leftover turkey sandwich.

Addressing Common Questions

• Are mashed potatoes gluten-free? Generally, yes, but always check the ingredients of your broth or bouillon to ensure they don't contain any gluten.
• Can I substitute yogurt for milk in mashed potatoes? Yes, but you may need to add a splash of another liquid to reach the desired consistency.
• Are Greek yogurt mashed potatoes healthy? They have fewer calories, less fat, and more protein than typical mashed potatoes, making them a healthier option.

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