Mashed Potatoes Get a Healthy Makeover

Favorite Side Dish Made Healthy

by Cari Coulter, RD, LD

Mashed potatoes made right please everyone in the house, at the table and moving through the buffet. Here's our favorite way to enjoy this classic holiday comfort side dish with a third of the calories, none of the fat and lots of creamy deliciousness! Be sure to compare the calorie and fat count for this dish with the tally for traditional recipes (you'll find that at the end) so you will smile even bigger with each bite.






16 oz potatoes

2 garlic cloves, minced

½ cup fat-free sour cream

½ cup fat -free vegetable broth

Salt and pepper to taste



1. Boil potatoes until tender.

2. Drain potatoes and transfer to large mixing bowl.

3. On slow speed, begin whipping potatoes.  Slowly add sour cream, broth, and seasonings.

4. Whip until smooth consistency is reached.


Yield: 4- ½ cup servings


Nutritional Information: 

Calories  130

Fat  0 g 

Protein  4.5 g


Traditional Mashed Potatoes

Nutritional Information (per 4 oz):

Calories  496

Fat  33 g

Protein  24g


Modification Suggestions

  1. Use fat-free sour cream,  skim milk and buttermilk instead of cream and butter
  2. Add flavor with seasonings, broth and minced garlic instead of fat  
  3. Mix in a couple tablespoons of ranch dressing seasoning for added flavor




Cari Coulter RD, LD, is the program director at Wellspring Wisconsin. She graduated with honors from Miami University with a BA in psychology and a minor in nutrition and completed her dietetic coursework at NYU's Steinhardt Graduate School. She has since worked in both clinical and corporate health environments.

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