These Low-Sodium Mashed Potatoes have all the comforting, savory flavors of traditional mashed potatoes, but without all the added salt. Whether you’re trying to reduce your sodium intake or just looking for a healthier alternative, these buttery, homestyle mashed potatoes are sure to satisfy.

Approximate sodium per serving: 31mg

Why You’ll Love These Healthy Mashed Potatoes

If you’re like me, you can go wild on a plate of homemade mashed potatoes! They are one of my favorite comfort foods, and I always look forward to making them for family dinners — especially Thanksgiving and holidays! However, your average mashed potato recipe can really pack on the sodium.

This is no bueno if you are on a low sodium diet. But this doesn’t mean your time with this heavenly fluffy and creamy side dish has to end. It actually takes very little culinary creativity to lower the sodium intake in mashed potatoes. With my low-sodium mashed potatoes recipe, you’ll still enjoy all that delicious taste you know and love.

Sodium Notes By Alex G., Registered Dietitian

Traditionally, mashed potatoes rely heavily on added table salt for seasoning, with extra salt from the butter that’s added for creaminess. Popular fast food and prepared mashed potato brands offer mashed potatoes with as much as 330-460 mg of sodium per serving, while this recipe contains only about 31 mg per serving. This low-sodium version of mashed potatoes uses unsalted butter, milk, and a small amount of Greek yogurt for creaminess, limiting the added sodium. As a bonus, any low-sodium seasoning or herb can be added for an extra flavor boost.

As a bonus, this recipe features minimal prep and zero mess — no need for an electric mixer because these taters come out ultra-tender without overworking them. And if you love loading up your mash, there are endless combinations of mix-ins to add even more flavor and texture. You can find a few of my favorites below!

Ingredients

Russet potatoes: These are my favorite potatoes to use for mashed potatoes because they create a fluffy texture and are easy to mash. You’re welcome to use any other starchy potato.
Unsalted butter: The key to making a lower-sodium mashed potato dish is to use unsalted butter. Otherwise, the dish can become too salty very quickly.
Olive oil: Olive oil adds to the natural flavor of the potatoes and also helps to create a creamy texture.
Milk: Use your preferred dairy milk or unsweetened plant-based milk. Plant-based often gets a bad rap for being bland, but if you get a higher-fat option, it’ll be just as creamy.
Garlic powder: An effortless way to add some flavor without adding salt. Roasted garlic powder would be a bonus!
Black pepper: Freshly cracked black pepper adds a little bit of heat and warmth to the dish.
Greek yogurt (optional): Greek yogurt is in many of my favorite creamy recipes, and for a reason! It adds a tangy taste to the dish while keeping it creamy.

Flavor Boosting Tips

These low-sodium mashed potatoes are the perfect canvas for adding extra flavors. Here are some tasty low sodium options to have a go at:

Roast a few garlic cloves and mash them with the potatoes.
Add fresh herbs like chives, parsley, or rosemary.
Add a pinch of cayenne pepper or smoked paprika.
Substitute butter with additional olive oil or vegan butter if needed.

Preparation

Start by peeling, washing, and cutting the potatoes into uniform 1-inch cubes. The closer they are in size, the better so that they cook evenly.

Cooking

Next, place the cubed potatoes in a large saucepan or pot, cover with water, and bring to a boil.

Reduce heat and simmer for 15-20 minutes or until fork-tender. Drain potatoes well and return them to the pot. Then mash with a potato masher or fork until smooth.Add butter, olive oil, milk, garlic powder, yogurt (if using), and pepper. Mash again, adding additional milk if needed for the desired consistency. Taste and adjust seasonings.

Assembling and Serving

Once your mashed potatoes are smooth, creamy, and taste just right, it’s time to serve them! Add a sprinkle of fresh herbs or a drizzle of olive oil to enhance all the natural flavors and create a delightful presentation. These low-sodium mashed potatoes are also great as a base for dishes like shepherd’s pie or as a topping for casseroles.

What to Pair with Low-Sodium Mashed Potatoes

I love pairing these creamy mashed potatoes with roasted chicken or turkey, baked fish, or a hearty vegetarian stew. Here are some of my favorites:

Fish: Serve these mashed potatoes alongside my Low Sodium Salmon with Lime and Herbs for a healthy and flavorful dinner.
Stew: Try pairing these mashed potatoes with my Low Sodium Beef Stew Recipe for the ultimate comfort food meal.

Storage and Reheating

If you have any leftovers, store them in an airtight container in the refrigerator for up to 3-4 days. To reheat, add a splash of milk or broth and warm over medium heat on the stovetop until heated through. You can also microwave them for 1-2 minutes, stirring occasionally.