The Best Healthy Mashed Potatoes Recipe (2024)

FAQs

Can mash potatoes be healthy? ›

With popular diets like Ketogenic, carbs and starchy foods like potatoes have been deemed unhealthy. However, just like most food groups, mashed potatoes can be healthy if eaten in moderation, and depending on how they are cooked.

As always, better quality ingredients equals better tasting food. Heavy Cream - While you, hypothetically, could use whole milk or something, I don't recommend it. Part of what makes these the creamiest mashed potatoes is the CREAM!

Do Potatoes Hinder Weight Loss? If you generally follow a healthy diet and stay away from excessive consumption of junk foods, consuming potatoes may not lead to weight gain. In fact, potatoes- both white and sweet potatoes- may help you in weight loss because they have a rich nutritional profile.

All potatoes can fit into a healthy diet, but purple potatoes, red potatoes, and sweet potatoes—which are often grouped with potatoes—stand out due to their high amounts of protective plant compounds and essential nutrients.

Overall, potatoes contain more vitamins and nutrients than rice. And if given the choice between rice or potatoes, 9 times out of 10, we would certainly go with potatoes simply because they are more versatile and can be made in many different ways.

Nutritionally speaking, instant mashed potatoes offer roughly the same vitamins and minerals as the real mashed potatoes with the exception of Vitamin C. To please palates, they tend to be higher in sodium, significantly higher than the amount of salt home cooks would add when making them at home from scratch.

Instead of regular milk, pro chefs generally use a generous helping of buttermilk and plenty of half-and-half or (even better) heavy cream in their potatoes. If you think the bartenders up front are pouring heavy, they've got nothing on the cooks in the back who are in charge of the mashed potatoes.

Mash potatoes with half-and-half or milk using a potato masher. Add in the cream cheese and smash until the cheese melts into the potatoes. Add chives or scallions. Season with salt and pepper, to your taste.

Plus, the buttery richness of the yolks will pair perfectly with the earthy savoriness of the potatoes in a classic recipe and offer a perfect complement to more elaborate recipes like roasted garlic mashed potatoes. There's no need to temper the egg yolk when you add it to a mashed potato recipe.

A word about butter: Don't melt butter before stirring it into the potatoes because the milk solids and fat will separate. You can add cold butter to your hot potatoes since the butter will melt as a whole and distribute the fat and milk solids evenly.

Why do people add sour cream to mashed potatoes? ›

Sour cream adds a little bit of tangy flavor and a boost of richness to mashed potatoes. It's a fun change from the standard milk or cream and butter combo usually flavoring mashed taters. You can even try your hand at making homemade sour cream from heavy cream!

Once boiling, reduce heat, adjusting as needed to maintain a simmer. Cook potatoes until they offer no resistance when pierced: 10–12 minutes for baby potatoes, 15–20 minutes for small potatoes, or 30–40 minutes for large cubed potatoes. Drain potatoes in a colander and let cool 10 minutes.

Like soluble fiber, the resistant starch in potatoes acts as a prebiotic, compounds that are helpful to the bacteria in your gut. Like insoluble fiber, it can prevent or treat constipation and irritable bowel syndrome.

They're also chock full of starch, which is a carbohydrate. But even though a potato is considered a complex “healthy” carb, your body digests these carbs faster than other kinds of complex carbs. These broken-down carbs flood your blood with sugar. This makes your blood sugar spike quickly.

Overall, potatoes contain more vitamins and nutrients than rice. And if given the choice between rice or potatoes, 9 times out of 10, we would certainly go with potatoes simply because they are more versatile and can be made in many different ways.

One-half cup of mashed potatoes with milk and butter contains about 110 calories and 4 ounces (a medium order) of French fries has close to 400 calories.