This simple, 3-ingredient mashed potato recipe is vegan, dairy-free, oil-free and healthy enough to eat every day!
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I mean, is there anything more comforting??? Okay, maybe pasta. But, mashed potatoes are up there pretty close to the top.
🧄 Ingredients
To prepare these dairy-free, oil-free, vegan mashed potatoes, you'll need the following ingredients:
- gold potatoes (you could use russet potatoes, too, but gold is best for this)
- unsweetened almond milk (or soy milk, oat milk)
- sea salt
For detailed measurements and instructions, please see the recipe card at the bottom of this blog post.
🔪 Instructions
See recipe card at the end of this post for detailed instructions.
👨👩👦👦 Serving suggestions
Mashed potatoes go great with all kinds of meals! Serve them as your starch alongside green beans, corn, grilled vegetables or plant-based BBQ.
🥔 How mashed potatoes can help you lose weight
Potatoes are about 350 calories per POUND. So, you can eat a pound of potatoes and only consume 350 calories. They are also filling and satiating. This makes them excellent for weight loss.
Our family lost 22 pounds in 10 days by eating only potatoes. Read about our experience with the potato diet here.
We still eat lots of potatoes, in addition to many other plant-based foods. Below are a few real world 50/50 plates, including these 3-ingredient vegan mashed potatoes, that I've eaten.
What's a 50/50 plate? It's where you fill half your plate with starches (like potatoes, rice, grains, corn) and half your plate with non-starchy vegetables (like salad, broccoli, tomatoes, etc.).
The 50/50 plate method is recommended by Dr. John McDougall in his book The Starch Solution and his book Maximum Weight Loss.
Hopefully, these give you some ideas for preparation in your every day life.
❓ FAQ
No. Usually, mashed potatoes have milk and butter added to them, both of which are animal products. So, traditional mashed potatoes are not vegan, or plant-based. But, you can certainly make mashed potatoes vegan by using plant-based milk (like unsweetened almond milk or soy milk) to add creaminess!
🔄 Variations
Garlic mashed potatoes
- Add 3-4 cloves of garlic to the cooking water in the last 5-10 minutes of boiling your potatoes. Then, mash them up along with the potatoes.
- OR add garlic salt instead of sea salt when mashing your potatoes
- OR add granulated garlic or garlic powder when mashing your potatoes
Herb mashed potatoes
- Stir in sliced chives or green onion and minced parsley after mashing your potatoes
💭 Tips
Gold potatoes (like Yukon gold variety) make the best vegan mashed potatoes, because gold potatoes:
- have a "buttery" flavor
- are fluffy when cooked
- have a yellow-golden hue inside
- have a thin skin, so you don't have to peel them
So, if you can find gold potatoes at the grocery store, definitely use them instead of russet or white potatoes.
💜 More recipes you'll love
If you loved this simple, 3-ingredient healthy vegan mashed potato recipe, then check out my other plant-based potato recipes!
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Please rate it ⭐️⭐️⭐️⭐️⭐️ down below. ⬇️ And, if you make it, please tag me @veryveganish on Instagram in your posted photos! I would love to see your creations. 😄
📖 Recipe
3-Ingredient Vegan Mashed Potatoes (dairy-free, oil-free)
This simple, 3-ingredient mashed potato recipe is vegan, dairy-free, oil-free and healthy enough to eat every day!
Ingredients
- 2.5 pounds gold potatoes, scrubbed and washed clean, cut into 2 inch pieces
- ½ cup almond milk (unsweetened, unflavored)
- ½ teaspoon sea salt (more, to taste)
Instructions
- Add cut potatoes to a stockpot and then cover with water and bring to a boil over medium-high heat.
- Boil until potatoes are fork tender.
- Drain water and put potatoes back in pot or in large heat-proof bowl.
- Add almond milk and salt and mash with a potato masher. Taste and adjust seasoning, to your preference.
Notes
You can use russet potatoes for this recipe instead, but the gold potatoes really do make the best mashed potatoes, in my opinion.
Instead of almond milk, you can use any other unsweetened, unflavored plant-based milk, such as: soy milk, oat milk, etc.
Instead of sea salt, you could use kosher salt (you'll likely need to double the amount of kosher salt), garlic salt, seasoned salt or a no-salt seasoning.
To mix it up, consider adding in: roasted garlic, sauteed garlic, parsley, chives, green onion or rosemary.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 180Total Fat: 0gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 196mgCarbohydrates: 41gFiber: 4gSugar: 3gProtein: 5g
Nutritional calculations are done using online tools, such as recipe widget Create. Even though we have tried to provide accurate nutritional information, these figures should be considered estimates.
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