Perfect Healthy Mashed Potatoes with Three Simple Secrets


This healthy mashed potatoes recipe was shared with us a while back by a reader. She skips butter (of any kind!) to make this popular side dish dairy-free, plant-based, and quite low in fat. So what are her secrets to perfect mashed potatoes with so few ingredients? First, she uses only enough water to cover the potatoes and salts the water to infuse flavor. Second, she heat the liquid before adding it to the potatoes to help prevent gumminess. And third, she use a potato masher or ricer before whipping. This also helps to create a creamy texture. We originally shared this recipe way back in 2006, but have just given it a big update!

Perfect Healthy Mashed Potatoes Recipe (dairy-free, gluten-free, soy-free, low-fat, and vegan with 3 secret tricks and no butter of any kind!)

Special Diet Notes: Perfect Healthy Mashed Potatoes

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, vegan, plant-based, and vegetarian.

Perfect Healthy Mashed Potatoes (Dairy-Free)
Prep time
Cook time
Total time
This recipe was shared with us many years ago by a reader. She uses oat milk for the milk beverage. Keep the flavor profile in mind when choosing the milk beverage to use. And steer clear of milk beverages with added protein - they become a bit gummy when heated. Also avoid milk beverages that are sweetened or taste sweet. Milk beverages with minimal to no additives will also help produce the best results.
Recipe type: Side
Cuisine: American
Serves: 6 servings
  • 2 pounds (about 6 medium) russet potatoes, peeled
  • 4 cups water
  • 1 teaspoon salt + additional, to taste
  • 1 cup unsweetened dairy-free milk beverage (see Intro)
  • 1 tablespoon non-GMO canola oil or olive oil
  • ½ teaspoon white pepper, preferably freshly ground
  1. Halve potatoes lengthwise and cut each half into eight similar-size pieces.
  2. Place potatoes in a 4-quart pot and cover with the 4 cups water. Add the 1 teaspoon salt.
  3. Cover the pan and place it over high heat. Bring the water to a boil.
  4. Reduce the heat to medium-low. Cook, covered, until potatoes are fork tender, about 10 to 12 minutes. If the pot threatens to boil over, reduce the heat.
  5. Pour the milk beverage into a small saucepan over low heat. Bring it to a simmer, but do not boil.
  6. Drain the cooked potatoes and return them to the pot. Thoroughly mash the potatoes with an old-fashioned potato masher or ricer.
  7. Scrape the potatoes into a mixing bowl. Begin to whip the potatoes on medium speed with a hand mixer (whisk attachment if you have one), while slowly adding the hot milk beverage. Scrape down the sides of the bowl as needed.
  8. Add the oil and pepper, and whip briefly to mix.
  9. Taste and add more salt, if needed.
  10. Serve immediately or keep warm for up to 1 hour by putting the bowl, covered, in hot water bath.
Nutrition Information
Serving size: ⅙ recipe Calories: 132 Fat: 3g Saturated fat: .4g Carbohydrates: 24.2g Sugar: 1.7g Sodium: 192mg Fiber: 3.9g Protein: 2.7g

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About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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