Low-Sodium Mashed Potatoes

These Low-Sodium Mashed Potatoes are the ultimate comfort food, made lighter and heart-healthier without sacrificing flavor. Creamy, smooth, and infused with subtle hints of garlic, this recipe is a perfect side dish for any meal. With simple ingredients and easy steps, you’ll have a family favorite ready in under 30 minutes!

Why I love this recipe

Mashed potatoes are a timeless classic, but many traditional recipes are loaded with unnecessary salt. This version keeps all the creaminess and flavor we love, with a fraction of the sodium.

It’s versatile enough to pair with almost any main dish and customizable with your favorite herbs and spices. Whether you’re cooking for a holiday meal or a weeknight dinner, these mashed potatoes are always a hit!

Ingredients

This recipe uses a few simple, wholesome ingredients to create a creamy and satisfying side dish with minimal sodium. By swapping traditional high-sodium components for unsalted butter, fresh potatoes, and a touch of Greek yogurt, you can enjoy all the comfort and flavor of classic mashed potatoes without the extra salt.

We start with fresh russet potatoes as the base, providing a naturally creamy texture and mild flavor. Unsalted butter and olive oil are added to enhance the richness while keeping the sodium content low. A splash of milk or unsweetened plant-based milk ensures a silky, smooth consistency, while garlic powder and black pepper provide subtle, savory seasoning.

For an optional tangy twist, plain Greek yogurt adds extra creaminess without overpowering the dish, making it a lighter alternative to heavy cream.

Equipment Needed

This recipe requires basic kitchen tools:

• A sharp knife and cutting board for prepping the potatoes.
• A medium-sized pot for boiling the potatoes.
• A potato masher or fork for mashing.

Preparation

Start by peeling the potatoes to remove the skins for a smoother texture. If you prefer a more rustic mash, you can leave the skins on for added texture and fiber. Wash the potatoes thoroughly to remove any dirt or debris.

Next, cut the potatoes into uniform 1-inch cubes. Cutting them evenly ensures that the potatoes cook at the same rate, avoiding overcooked or undercooked pieces.

Cooking

Place the potato cubes into a medium-sized pot and cover them with cold water. Starting with cold water and bringing it to a boil helps the potatoes cook evenly from the inside out. Add just enough water to fully submerge the potatoes but not so much that they’re swimming in water—this prevents the nutrients from leaching out.

Once the water comes to a boil, reduce the heat to a simmer and let the potatoes cook for 15-20 minutes. You’ll know they’re done when a fork or knife slides easily into the cubes without resistance.

When the potatoes are tender, drain them well in a colander. Excess water can make your mashed potatoes too runny, so be sure to shake the colander gently to remove any lingering moisture. Return the drained potatoes to the pot.

At this stage, use a potato masher or fork to break down the potatoes. For ultra-smooth mashed potatoes, you can use a potato ricer. If you prefer a chunkier texture, mash the potatoes just until they reach your desired consistency.

Add the butter, olive oil, milk, garlic powder, yogurt (if using), and black pepper. Continue mashing until everything is fully incorporated and the potatoes are smooth and creamy. Add more milk, a little at a time, if needed, to reach your preferred consistency.

Assembling and Serving

Once the mashed potatoes are ready, it’s time to serve them up. Transfer the creamy, fluffy potatoes to a serving bowl, using a spoon or spatula to smooth the top for an inviting presentation. For a little extra flair, create small swirls or peaks with the back of the spoon.

For extra flavor and texture, you can top the mashed potatoes with freshly chopped herbs like chives, parsley, or thyme. A light drizzle of olive oil or melted unsalted butter can also enhance the presentation and taste.

Serve them immediately while warm, and let everyone dig in! These mashed potatoes are perfect as a comforting side dish to roasted meats, grilled chicken, or steamed vegetables. They’re also incredibly customizable—add your favorite low-sodium seasonings or toppings to make them uniquely yours.

Storage and Reheating

The mashed potatoes store wonderfully, making them perfect for leftovers or meal prep. Simply transfer them to an airtight container and store them in the refrigerator for up to four days.

When you’re ready to reheat, you can use either the microwave or stovetop. For the microwave, place the mashed potatoes in a microwave-safe dish and heat in 1-minute intervals, stirring in between, until warmed through. This usually takes just a couple of minutes. To maintain their creamy texture, add a splash of milk or water before reheating.

For stovetop reheating, transfer the mashed potatoes to a small saucepan over medium-low heat. Stir occasionally, and heat for 5-10 minutes until fully warmed through. If the potatoes seem dry, add a little milk or water and stir to bring them back to their original consistency.

Enjoy your mashed potatoes as good as fresh, even the next day!

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