Whether you’re tracking your macros or following a meal plan, it’s much easier to hit your numbers when you stick to simple, homemade foods.
Potatoes fit the bill, but mashed potatoes present a problem:
Most recipes call for gobs of butter, cream, and cheese, which simply doesn’t work unless you’re following a particularly high-fat diet.
It doesn’t have to be this way, though.
As you’ll see, you can replace those high-calorie ingredients with “lighter” alternatives and get something just as tasty.
For example, the Perfect Mashed Sweet Potatoes recipe has just 2 grams of fat per serving, the Garlic Mashed Potatoes (with a Secret Ingredient) uses cream cheese to boost the flavor with fewer calories, and the Meatloaf Cupcakes with Mashed Potato are perfect for when you need more protein.
Enjoy!
Picture courtesy of Simply Recipes
If you’re after a basic recipe that’s the picture perfect version of mashed potatoes, you’ll love this heavenly number. Okay I can’t help myself, when it comes to making the perfect mash, the secret is in the type of potatoes you choose – the best ones being yukon golds.
They’re lower in starch, have a naturally creamy texture, and a buttery flavor that makes even the simplest mashed potato recipes taste amazing.
Serves 4
Ingredients
1 1/2 lbs. yukon gold potatoes, peeled and cut lengthwise into quarters
1/2 tsp. salt
4 Tbsp. heavy cream
2 Tbsp. butter
1 Tbsp. milk (or more)
Salt and pepper
Nutrition Facts (per Serving)
Calories: 234
Protein: 4 grams
Carbs: 43 grams
Fat: 10 grams
Picture courtesy of The Garlic Diaries
I bet you’re dying to know just one thing – what is this secret ingredient that makes mashed potato oh-so-good?
Aside from the aforementioned yukon potatoes, there are actually two things…cream cheese and a chicken base. With just a hint of cream cheese you get a silky, creamy depth to your mash. And the chicken base combo adds a depth of flavor and complexity to your dish that will change the way you think about your boring old mash forever. And of course, the addition of garlic really gives this mash a hefty kick.
Serves 8
Ingredients
3 lbs. yukon gold potatoes, peeled and diced
1-2 Tbsp. chicken stock base
3/4 cup half and half
1/2 cup whole milk
1/4 cup butter
4 oz. cream cheese
1/2 tsp. garlic powder
Nutrition Facts (per Serving)
Calories: 262
Protein: 6 grams
Carbs: 31 grams
Fat: 13 grams
Picture courtesy of Steamy Kitchen
If you’ve ever been to a restaurant where they serve the lightest, creamiest mashed potatoes and wondered why you haven’t been able to do the same, listen up.
According to Chef Cory York the secret is steaming the potatoes, not boiling them.
When you gently cook the potatoes, they end up creamy, while the boiling can make them gummy and gluey. The second secret is a potato ricer that gently crushes the potatoes into a fine mixture, so you end up with the smoothest, creamiest texture.
Serves 4
Ingredients
4 large yukon potatoes, about 1 1/2 lbs.
3-4 Tbsp. salted butter
Salt
Nutrition Facts (per Serving)
Calories: 233
Protein: 4 grams
Carbs: 43 grams
Fat: 12 grams
Picture courtesy of Damn Delicious
Leftover potatoes can be so much more than warmed up mush in a pan. These crisp yet creamy fried mashed potato balls are melt-in-your-mouth delicious.
Add a variety of fresh herbs and spices, along with some diced meat or sausage, and you can change up the flavor of your crispy balls each time.
Serves 25 balls
Ingredients
4 slices bacon, diced
2 cups vegetable oil, or more, as needed
3 cups leftover mashed potatoes
1 cup shredded cheddar cheese
2 Tbsp. chopped fresh chives
1/2 tsp. cayenne pepper, optional
2 large eggs, beaten
1 1/2 cups Panko (Japanese-style breadcrumbs)
2 Tbsp. freshly grated Parmesan
Nutrition Facts (per Serving)
Calories: 97.4
Protein: 2.7 grams
Carbs: 6.9 grams
Fat: 6.7 grams
Picture courtesy of The Kitchn
Another great way to utilize your leftover mashed potatoes is to turn them into crispy, creamy, cheesy, bite-sized mashed potato puffs. Keep these handy as your breakfast, lunch, or dinner side dish.
You can play around with size and presentation by using regular muffin pans, mini muffin pans, or even rectangular or square cake tins that will produce mashed potato puff slices. And play around with the herbs, spices, and type of cheese to add further richness to your puffs.
Serves 6
Ingredients
2 cups mashed potatoes
3 large eggs, beaten
1 cup grated cheese such as Parmesan or Gruyere, divided
1/4 cup minced chives
1/4 cup diced cooked bacon or ham, optional
Salt and freshly ground pepper, to taste
Sour cream, to serve
Nutrition Facts (per Serving)
Calories: 210
Protein: 11.9 grams
Carbs: 12.9 grams
Fat: 12.1 grams
Picture courtesy of Andie Mitchell
If you’re after something a little sweeter, a mash made of sweet potato will do the trick. Serve alongside turkey meatloaf or chicken and a side of greens for the perfectly balanced meal.
And with a twist of cinnamon, ginger, and nutmeg added to the mix, it almost feels like a dessert rather than a savory side. But it’s not overpowering like you’d expect with pumpkin pie, it’s subtle and delicious.
Serves 6
Ingredients
2 lbs. sweet potatoes, peeled and cut into 2 inch pieces
1 Tbsp. salted butter or coconut oil
1/4 to 1/3 cup whole milk or unsweetened almond milk
1/4 tsp. salt
1/4 tsp. ground cinnamon
1/4 tsp. ground ginger
Pinch nutmeg
Nutrition Facts (per Serving)
Calories: 153
Protein: 3 grams
Carbs: 31 grams
Fat: 2 grams
Picture courtesy of SkinnyTaste
Sweet potatoes don’t necessarily have to be sweetened up, they can be savory’d up as well! And using garlic and a little light sour cream is the perfect way to bring their savory to the fore.
Pair this dish with pork chops, steak, chicken, or turkey for a vitamin A, B, C, and fiber-rich meal.
Serves 5
Ingredients
2 lbs. sweet potatoes (about 4 medium), peeled and cubed
1 Tbsp. butter
3 cloves garlic, crushed
1/2 cup 1% milk
2 Tbsp. light sour cream
Salt and fresh cracked ground pepper, to taste
Nutrition Facts (per Serving)
Calories: 151
Protein: 3 grams
Carbs: 27 grams
Fat: 3.5 grams
Picture courtesy of Taste of Home
There’s nothing fancy to be found here but if you don’t want to toss out your leftover mashed potatoes, these potato cups can be frozen for up to 3 months.
Since they can be frozen, these also make the perfect make-ahead side dish. Thaw them when you’re ready and you’ll be eating within 20 minutes – just enough time to pan fry your favorite source of protein.
Serves 12
Ingredients
1/2 cup 2% milk
1/4 cup butter
1 tsp. salt
1/8 tsp. pepper
1 1/3 cups plus 2 Tbsp. shredded Colby-Monterey Jack cheese, divided
6 cups hot mashed potatoes, without added milk and butter
2 Tbsp. minced fresh parsley
Nutrition Facts (per Serving)
Calories: 163
Protein: 5 grams
Carbs: 16 grams
Fat: 8 grams
Picture courtesy of Steamy Kitchen
If you choose to avoid potatoes or prefer a lower carb meal on the odd occasion, you don’t have to miss out on your mash.
Cauliflower mashed potatoes are a creamy, delicious alternative to your traditional mashed potatoes.
In fact, you can fool people by serving up a side dish of these and they won’t even know they’re not mashed potatoes. And they can be cooked much faster than potatoes, too.
Serves 4
Ingredients
1 head cauliflower
3 tablespoons milk
1 tablespoon butter
2 tablespoons light sour cream
1/4 teaspoon garlic salt
For garnish: freshly ground black pepper, chopped chives
Nutrition Facts (per Serving)
Calories: 120
Protein: 6 grams
Carbs: 16 grams
Fat: 4.5 grams
Picture Courtesy of RecipeTin Eats
For an all-in-one, grab-n-go meal, whip up a batch of these meatloaf mash cupcakes, which contain a load of hidden veggies tucked inside.
Compared to a full meatloaf, which takes around one hour to cook, in 20 minutes flat you can eat these as your main dish or serve them up as a snack.
And there’s no need to get fancy with the mash. You can use a piping tube or simply pile it on and fluff it up with a fork – delish! These can also be frozen for up to 3 months, by wrapping the fully made-up meatloaf and mash cupcake in cling wrap.
Serves 8
Ingredients
Meatloaf cupcakes:
1 lb. ground beef
1 brown, white or yellow onion, grated
2 small carrots, grated, or any other vegetable additions of your choice
2 eggs
1/4 cup grated Parmesan cheese
1/4 cup tomato ketchup, or tomato sauce
1 cup panko, or regular breadcrumbs
1 tsp. garlic powder
1 tsp. dried oregano
1 tsp. dried thyme
1 tsp. salt
Pepper
Mashed potato:
2 large or 3 medium potatoes
1 Tbsp. butter, optional
1/2 to 1 cup milk
Garnish:
Ketchup
Parsley, finely chopped, optional
Nutrition Facts (per Serving)
Calories: 263
Protein: 23.3 grams
Carbs: 23.9 grams
Fat: 7.9 grams
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