Recipes & Meal Swaps | Traditional to Healthy: Mashed Potatoes 3-Ways

Fluffy creamy, smooth goodness is what mashed potatoes bring to a traditional holiday menu. What’s not to love?! This popular side-dish can bring back childhood memories of family gatherings and Grandma’s kitchen, but can also bring a heaping number of calories, fat and salt into your diet.

At SportPort, we are focused on health and well-being. Some of us are concerned with our diets by calorie counting or watching out for the high fats and sodium content in our foods. Some of us are animal-based eaters, while others are plant-based, Vegan eaters. How you eat for your health is your choice. So, we thought it might be helpful to give you some variations on the traditional mashed potato recipe and give the nutritional information for each.

Here are three of our favorites, from highest calories to lowest and in between, that you can turn into your traditional side-dish for the holidays or any time of year:

Not-So Healthy: High-Fat & Calorie Mashed Potato Recipe

Bring on the creaminess with these rich ingredients! Taken straight from one of grandma’s recipe boxes, this popular mashed potato recipe does taste great but holds the highest calories, salt, and fats and is not for our vegan eaters!

12 medium Russet potatoes, peeled and quartered
½ pound (2 sticks) unsalted butter
½ cup half-and-half
½ cup whole milk
½ cup sour cream
4 teaspoons salt
1 teaspoon ground black pepper

  1. In a large pot of boiling water over medium-high heat, cook the potatoes for 20 to 30 minutes until just soft, testing with a fork. Drain potatoes in colander.
  2. Return large pot to stove. Over low heat, heat butter until just melted. Turn off heat. Add drained potatoes back to the pot. Mash potatoes with hand-held masher until just mashed.
  3. Using an electric hand-mixer on low speed, slowly add in half-and-half, whole milk, sour cream, salt and ground black pepper until well-mixed to desired consistency and large lumps are gone.
  4. Serve immediately.

Nutrition Information (1 Serving): Calories 342; Fat 18g; Saturated Fat 12g; Carbohydrates 41g; Protein 6g; Fiber 3g; Sodium 794mg

Healthier: Less Fat & Lower Sodium Mashed Potato Recipe

Very close to the classic flavor and texture you love in a traditional mashed potato recipe, but with less added fat and salt! If you have guests who may appreciate a slightly healthier side-dish, then you may want to give this one a try!

12 medium Russet potatoes, peeled and quartered
¼ pound (1 stick) unsalted butter
½ cup 2% reduced fat milk
½ cup fat-free, low-sodium chicken broth
2 teaspoons salt
1 teaspoon ground black pepper

  1. In a large pot of boiling water over medium-high heat, cook the potatoes for 20 to 30 minutes until just soft, testing with a fork. Drain potatoes in colander.
  2. Return potatoes to large pot while still hot. Mash butter into the potatoes with hand-held masher until just mashed.
  3. Using an electric hand-mixer on low speed, slowly add in milk, chicken broth, salt and ground black pepper until well-mixed to desired consistency and large lumps are gone.
  4. Serve immediately.

Nutrition Information (1 Serving): Calories 241; Fat 8g; Saturate Fat 5g; Carbohydrates 40g; Protein 5g; Fiber 3g; Sodium 472mg

Healthiest: Plant-Based, Vegan Mashed Potato Recipe

There are many dietary preferences these days as people strive for their personal version of healthy. Luckily this mashed potato version should accommodate most! Vegan, plant-based, fat-free, dairy-free, and gluten-free with zero added salt, this recipe offers a deliciously healthy twist on a classic dish! To make this recipe nut-free as well, substitute unsweetened rice milk for the almond milk.

12 medium Yukon Gold potatoes, unpeeled, scrubbed & washed well, and quartered
1 cup unsweetened, fat-free plain almond milk
½ cup fat-free, no-sodium vegetable stock
2 tablespoons minced fresh chives
1 tablespoon garlic powder
1 teaspoon onion powder
1 teaspoon ground black pepper

  1. In a large pot of boiling water over medium-high heat, cook the potatoes for 20 to 30 minutes until just soft, testing with a fork. Drain potatoes in colander.
  2. Return potatoes to large pot while still hot.
  3. Using an electric hand-mixer on low speed, slowly add in almond milk, vegetable stock, chives, garlic powder, onion powder and ground black pepper until well-mixed and potatoes are smooth and creamy.
  4. Serve immediately.

Nutrition Information (1 Serving): Calories 116; Fat 0g; Saturated Fat 0g; Carbohydrates 27g; Protein 3g; Fiber 2g; Sodium 39mg

Whichever recipe you prefer, these options are sure to please your holiday eaters, from the extra health-conscious to the traditional foodie!