These healthy mashed potatoes without butter are creamy, comforting and delicious. The potatoes are mashed with olive oil, which adds a great flavour and texture. Plus, olive oil is a healthy choice which makes this dairy-free mashed potato low in saturated fat.
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What you'll love about recipe
- Easy to make with simple ingredients
- Suitable for all the family - dairy free, gluten free, egg free. Making mash with no butter also makes it vegan and 100% plant based
- Healthy mashed potatoes without butter is low in saturated fat and suitable for people on a low cholesterol diet
- Enjoy this creamy dairy free mash as a delicious versatile side dish, or use as part of a recipe such as this dairy free fish pie
Ingredients
Potatoes. I know some people swear by specific types of potatoes to make the best mash, but I just use a standard supermarket variety of white potato. However, avoid using waxy salad potatoes as they won't mash properly.
Olive oil. I like to use olive oil for this recipe, as it has the best flavour and more health benefits. Olive oil is high in antioxidants and an important ingredient in the Mediterranean diet. The oil replaces the need for any butter, milk or cream in the recipe.
Seasoning - to taste.
Optional ingredients
Use garlic infused olive oil if you prefer. You can also add a different flavour with herbs and spices such as grated nutmeg, chopped sage, chives, thyme or rosemary
How to make mashed potatoes without butter
For the smoothest mashed potatoes without butter, peel the potatoes. Potatoes are a little more nutritious if you leave the skins on, but your mash will look a little more rustic;)
Cut the potatoes into pieces about the size of a large walnut. If the pieces are about the same size they will cook through more evenly.
Add the potatoes to a saucepan and cover with cold water and a pinch of salt. Add a lid and bring up to a boil. Then turn down the heat and simmer gently for about 12 minutes. The potatoes need to be fully cooked all the way through - test them with the point of a knife.
Drain well and leave the pan uncovered for some of the steam to evaporate. This will remove the excess water so that the mash has a nicer texture.
Add the olive oil to the potatoes, along with a generous pinch of seasoning, and mash well. You can either mash by hand, or push the potatoes through a ricer. You can also use an electric food mixer on a low setting, but be very gentle so that you don't overmix. Avoid using a food processor or blender - it will make the potatoes become very starchy and they will have an unpleasant gluey texture.
Serve your no butter mashed potatoes piping hot!
Recipe tips
- Make sure that the potatoes are properly cooked all the way through before you mash them. Slightly undercooked potatoes can result in lumpy mash
- Add a little salt to the cooking water as well as seasoning the mash. This will help the potatoes to absorb the flavour better.
Serving and storage
These delicious mashed potatoes without butter go with so many recipes. It's perfect with this gluten free beef bourguignon or slow cooked beef shin. Or for a vegetarian gravy to enjoy on your olive oil mash, try this gluten free onion gravy.
Leftover dairy-free mashed potato can be reheated on the stove. Use a gentle heat and if necessary add a splash of vegetable stock to stop it sticking to the bottom of the pan.
Frequently asked questions
That depends!! Potatoes themselves are a healthy option and are a good source of fibre, vitamins and minerals. However, many mashed potato recipes contain a lot of butter and cream and are high in saturated fat. This healthy mashed mashed potato recipe is made with olive oil which is much lower in saturated fat. Alternatively, you might also like this butter bean mash with olive oil which can be eaten as an alternative to mashed potatoes.
Of course, you can use a butter substitute such as vegan butter to make mashed potatoes. But I prefer to use olive oil, as it has a great flavour and is a healthy option.
Other dairy free side dishes
Whether you are dairy free, or just trying to cut back on butter, you might also like these other healthy side dishes.
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Recipe
Healthy Mashed Potatoes without Butter
Equipment
- saucepan
- potato masher, ricer or food mixer
Ingredients
- 1 kg potatoes
- 3 tbs olive oil
- seasoning
Instructions
- Peel the potatoes and cut into pieces the size of a large walnut.1 kg potatoes
- Add the potatoes to a pan with a pinch of salt and cover with cold water. Place a lid on the pan and bring up to a boil. Reduce the heat and simmer for about 12 minutes until the potatoes are fully cooked right through. A knife should easily go through the potato.
- Drain the pan, and leave the potatoes for a couple of minutes for the steam to evaporate.
- Add the olive oil and seasoning to the potatoes and mash well. Use either a potato masher or a ricer. You can also use a food mixer on a low speed.3 tbs olive oil, seasoning
- Serve your dairy-free mashed potatoes piping hot.
Notes
- If you prefer you can leave the potatoes unpeeled. The finished result will look a little more rustic but still taste delicious.
- Make sure the potatoes are fully cooked before you mash them, otherwise you may end up with lumps.
- Never mash potatoes in a food processor or blender as they'll go like glue!
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Mark says
The olive oil worked surprisingly well to make the mash, I added some 0% fat greek yoghurt and a splash of milk as well. Thank you for the idea.
Wendy Faulkner says
Thank you, I'm glad you enjoyed your olive oil mash with the extra additions:)