These dairy-free mashed potatoes have the same classic flavour and creamy texture you know and love! All you need is three healthy ingredients and this easy hack to make perfect-tasting dairy-free mashed potatoes without milk and butter.
Skip Ahead | Table Of Contents
- Mashed Potatoes Without Milk & Butter Hack
- How To Lower The Glycemic Index of Potatoes
- Nutrition Facts
- Healthy Ingredients
- Step-By-Step Instructions
- Serving Ideas
- Meal Prep & Storage Tips
- Expert Tips
- FAQs
- Recipe Card
Easy Hack For Mashed Potatoes Without Milk & Butter
The trick to making the creamiest, fluffiest, dairy-free mashed potatoes is adding some boiling water.
Yes! It’s that simple!
Adding boiling water to your mashed potatoes will give them that classic creamy texture without the need for vegan butter, almond milk, coconut milk, or other dairy-free milk, which can alter the taste of this traditional side dish.
As for achieving that rich, buttery flavour you know and love, all you need is extra virgin olive oil and salt. These two simple ingredients are the perfect dairy-free butter replacement for most cooking and baking. They even make a delicious topping for popcorn!
For more healthy dairy-free alternatives, check out this post: How To Go Dairy-Free The Healthy Way
How to lower the glycemic index of potatoes
Eating potatoes cold or reheated from cold can reduce their glycemic index by almost 40 percent!
This is because when starch cools, it takes on a different structure that takes longer for your body to digest. Foods that take longer to digest will have a lesser impact on your blood sugar levels because they don’t get absorbed as quickly into your bloodstream.
This nifty science-based hack is especially helpful for diabetics, insulin-resistant individuals, and anyone monitoring their blood sugar levels.
Nutrition Facts
This mashed potato recipe uses only plant-based ingredients making it 100% cholesterol-free!
It uses whole-food, anti-inflammatory ingredients, making it a great side dish for your everyday meals.
Each 1/2 cup serving has:
- 3g of protein
- 2g of figure
- 10g of healthy fats
- 1g of sugar
- 25g of net carbs
- 204 calories
Healthy Dairy-Free Mashed Potato Ingredients
Not only are these dairy-free mashed potatoes much healthier than traditional recipes, they cost a lot less to make. These simple ingredients are all you need to prepare this easy and nutritious side dish.
Potatoes: Potatoes contain vitamin C, potassium, and energy-rich carbohydrates. Russet potatoes make the creamiest mashed potatoes, but Yukon Gold potatoes work well too.
Extra Virgin Olive Oil: Rich in healthy fats and antioxidants, this anti-inflammatory oil is a healthier alternative to straight-up butter. Not only is it cholesterol-free, but it also helps lower bad (LDL) cholesterol in the body, reducing your risk of developing heart disease.
Boiling Water: The secret ingredient to making mashed potatoes without milk or using dairy-free milk alternatives, which often contain inflammatory oils, emulsifiers and gums.
Pink Salt: Salt is an essential mineral the body needs. It’s gotten a bad rep over the years, mainly because most processed food products use too much, which can affect your blood pressure. However, too little salt can do the same. This is why it’s important to get enough salt in your diet, especially if you eat mostly homemade, whole-food ingredient-based meals. The type of salt you choose matters too. Pink salt, like Himalayan salt and Redmon Real salt, contains loads of essential minerals, including trace minerals, making it a more nutritious option.
Check out the printable recipe card for exact measurements.
How To Make
STEP-BY-STEP INSTRUCTIONS
STEP 1: Peel and cut the potatoes into evenly sized chunks.
STEP 2: Add the potatoes to a pot and cover them completely with cold water.
STEP 3: Bring the water with your potatoes to a boil. Cook the potatoes until they are fork-tender, about 10 to 15 minutes.
STEP 4: Drain your potatoes and add them back to the hot pot. Add the olive oil, salt and boiling water to your potatoes and start mashing them with a potato masher until you’ve reached your desired consistency. Taste and add more salt or olive oil if needed.
STEP 5: If you have a stand mixer or hand mixer, mix your mashed potatoes on high using the whisk attachment until they are smooth and creamy. If needed, add a bit more boiling water, 1 tablespoon at a time.
STEP 6: Transfer your perfect dairy-free potatoes to your serving dish of choice, and garnish (if desired) with a drizzle of olive oil and finely chopped fresh herbs like parsley or dill.
Serving Ideas
These healthy mashed potatoes can and should be enjoyed beyond Easter and Thanksgiving!
Here are some tasty ways to serve and enjoy this comfort food dish all year long.
As a side dish to your favourite protein, with a side of vegetables:
- Roasted turkey or chicken with steamed asparagus or green beans
- Beef tenderloin or roast with a salad tossed in this zingy Dijon dressing
- Air-fried salmon, trout or shrimp with steamed broccoli
- BBQ pork tenderloin with roasted carrots and sauteed rapini
- Cauliflower steak with chimichurri
As a base for:
- Beef or chicken stew
- Braised ribs
- Saucy meatball
- Pulled pork or chicken
Use leftovers for:
- Sheppard’s or cottage pie
- Gnocchi
- Leek and potato soup
- Mashed potato cakes or pancakes
- Filling for mushroom caps
- Duchess potatoes
- The topping for meatloaf ‘cupcakes’
Meal Prep & Storage Tips
MEAL PREP
You can peel and cut your potatoes up to 24 hours in advance of cooking them. Just make sure to keep them completely submerged in cool water to prevent browning.
Unfortunately, raw potatoes don’t freeze well, but mashed potatoes do! So feel free to freeze any leftovers.
To reheat, allow them to thaw and warm them up in the oven or microwave. If they seem a bit dry, just mix in a couple of teaspoons of boiling water and a drizzle of olive oil after reheating them.
STORAGE
You can store your leftover mashed potatoes in the fridge for up to 5 days or in the freezer for up to 3 months.
Expert Tips
cold vs boiling water
Add your diced potatoes to cold water instead of boiling water for the creamiest, most evenly cooked potatoes. When you add peeled and/or cut potatoes to hot water, their starch reacts with the heat, causing them to cook unevenly and produce a mealy texture.
for the smoothest potatoes
Using a hand or stand mixer will give you the smoothest mashed potato consistency. Start by giving your potatoes a quick mash with your hand masher, then whip them with your mixer.
If you are using a hand mixer, mix them directly in the pot to save yourself the extra dishwashing. If you’re using a stand mixer, make sure to use the whisk attachment for the fluffiest consistency.
FAQs
It depends on the type of potato you’re using. Russet potatoes have thicker, tougher skin which you’ll want to peel off. However, Yukon Gold, Red, and New potatoes have very thin skins you can leave on. Potato skins contain loads of potassium and other minerals, making them a nutritious addition to mashed potatoes.
Yes and no. You can cover your potatoes to help them come to a boil quicker, but once they’ve started to boil, you’ll want to leave them uncovered for two reasons. #1. The starchy water will rise and boil over onto your stove and burn, and leave an unpleasant smell in your kitchen. #2. Covering your potatoes will change their cooking environment and produce mushy potatoes.
Yes! Peeled and cut potatoes will stay fresh for 12 to 24 hours when stored in cool water. The larger the chunks, the longer they will last before boiling.
Recipe Card
Dairy-Free Mashed Potatoes Without Milk & Butter
Ingredients
- 2 lbs russet potatoes about 3 medium large
- 1/3 cup boiling water plus more if needed
- 1/4 cup extra virgin olive oil
- 1 1/2 to 2 tsp pink salt like Redmon Real Salt or Himalayan salt, plus more to taste
Instructions
- Peel and cut the potatoes into evenly sized chunks.
- Add the potatoes to a pot and cover them completely with cold water.
- Bring the water with your potatoes to a boil. Cook the potatoes until they are fork-tender, about 10 to 15 minutes.
- Drain your potatoes and add them back to the hot pot. Add the olive oil, salt and boiling water to your potatoes and start mashing them with a potato masher until you’ve reached your desired consistency. Taste and add more salt or olive oil if needed.
- If you have a stand mixer or hand mixer, mix your mashed potatoes on high using the whisk attachment until they are smooth and creamy. If needed, add a bit more boiling water, 1 tablespoon at a time.
- Transfer your perfect dairy-free potatoes to your serving dish of choice, and garnish (if desired) with a drizzle of olive oil and finely chopped fresh herbs like parsley or dill.
Nutrition
Questions About This Recipe?
If you have any questions about this recipe or the information you’ve learned today, please don’t hesitate to leave a comment or send me an Instagram direct message! ✨
I can’t wait to hear all about your healthy eating journey and what you’ve been cooking! Please comment below or share your successes with me on Instagram @nourashnutrition so that I can celebrate you and your healthy eating milestones!
Until next time…
Sending you 🤎 & ✨!
We have made these many times. They are delicious!
Thank you, Maureen! I’m so happy you guys are enjoying the recipe! 🙏
You are like a food wizard! I used to not like mashed potatoes but ever since I started making these mashed potatoes, I love them!
Please continue your great recipes!😜
Thank you, Sia! Extra virgin olive oil and salt are a magical combo! ✨