10 Healthy Alternatives To Mashed Potatoes
'Tis the season for mashed potatoes abound! From now until New Year's almost every table is guaranteed to have mashed potatoes. We are talking the white potato kind that is made with tons of butter, milk, salt...you know what we are talking about.
Now, we aren't saying white mashed potatoes are bad for you, rather we are saying that balancing them with one of these healthy alternatives to mashed potatoes would make for a much more successful holiday season. And by successful, we mean you don't have to be walking into 2019 worrying about losing those 5-7 pounds you gained over the holidays.
If you want to enjoy your plain white mashed potatoes, go for it! We are definitely not about deprivation around here, but we would recommend at least being aware of the amount of butter and milk used to make them. Also, be mindful of your portion size. Focus on a plate that is comprised of ½ vegetables, ¼ protein, ¼ starch (Mashed potatoes are a starch, not a vegetable. They will also count as a fat from the butter and milk).
Or you could opt to go with one of our favorite alternatives to mashed potatoes below!
Here are our 10 Healthy Alternatives to Mashed Potatoes, why they are healthy, and some recipe ideas to start using them for meal prep or at your holiday table!
1. Mashed Cauliflower
Cauliflower is a great, low carb alternative to white potatoes. One serving contains a days worth of vitamin C. Here is an easy recipe to try.
2. Mashed Parsnips
Parsnips have a sweet flavor that is close to a carrot. One cup provides ¼ of your daily fiber needs. This recipe offers both a whole30 and vegan option.
3. Mashed Turnips
Turnips are another great, low carb alternative to potatoes. They contain ⅓ the amount of regular potatoes while being low in calories and packed full of nutrients such as B6 and folate. Here is a delicious recipe to try.
4. Butternut Squash
Not only is butternut squash a gorgeous color (hello eating with your eyes!), but it is loaded with fiber which aids in satiety. One cup contains only 100 calories. This recipe is made with only 3 ingredients.
5. Mashed Carrots
Mashed carrots are another great, low carb alternative. They are full of flavor, low in calories and packed full of beta-carotene, an important nutrient for optimal eyesight. We love this healthy recipe.
6. Mashed Rutabaga
Rutabaga is anotherThis recipe great, low carb alternative to potatoes. This root vegetable contains only 12 of carbs per cup, while still containing a moderate amount of fiber. is one we highly recommend for your holiday table.
7. Mashed Celery Root
There may be a trend going on here, but it's a good one! Celery root is also a low carb alternative to potatoes. One cup contains just 14g of carbs and over 20% of your Vitamin C needs for the day. Give this recipe a try.
8. Mashed Acorn Squash
Acorn squash has only 58 calories per serving and 15g of carbs (gotta love squash!). It also contains 25% of your Vitamin C for the day. This fun recipe serves the mash right inside the squash. (Pro Tip: use half the butter and brown sugar).
9. Mashed Brussel Sprouts
Who would have guessed you could mash this vegetable? One cup contains only 40 calories, 3.5g of fiber and 8g of carbs. This may be the best alternative yet. Here is a recipe that you must try!
10. Mashed Sweet Potato
Yes, this is a potato, but compared to the white variety it is loaded with fiber and Vitamin C. A medium sweet potato contains fewer calories and carbs than a medium white potato. Plus, the sweet potato is more satisfying due to its natural sweetness. Here is a must try recipe that satisfies both the sweet and savory levels.
Really glad to have found this site as I was looking for an alternative to mashed potatoes, Thanks
Do you have instructions for making this in an air fryer? Thanks.
Air fryer mashed potatoes?? Hmmm.... no we don't have a recipe for that
I need t watch potassium intake due to heart condition. which food is best
Thanks for the list!
Slight critique though: Sweet potatoes are NOT a potato. They’re not even closely related. They are a root vegetable in the morning glory family (Convolvulaceae). Regular potatoes are tubers in the nightshade family (Solanaceae). This is an exceptionally important piece of info for people like me who are allergic to nightshade vegetables (tomato, potato, pepper, eggplant, and others).
Yes, JR, you are totally right. It's one of those funny food things, like how tomatoes are fruits but we think of them like a vegetable. I suspect they are called potatoes because most people can understand them that way and know how to cook them that way. But you make an important point about them being different. We're glad you can get some kind of "potato" in your diet if you have to steer clear of nightshades. Thanks for reading, and thanks for your comment.
Then what do YOU call a sweet potato, if its not a potato? They're definitely not a root, as they have roots which grow from them, just as a potato does. Just because a dog isn't a wolf, doesn't mean they're both not canine.
This is an excellent question, DP! And unfortunately, not one I have the answer to! 😀