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The 9 Best & Healthy Substitutes for Mashed Potatoes

Mashed potatoes are an absolute must-have side dish for many meals.

But what if you’re looking to switch up your usual mashed potato routine, or want to give this comforting favorite a healthy makeover?

What are the best and healthiest substitutes for mashed potatoes? The healthiest substitutes for mashed potatoes include cauliflower mash, sweet potato mash, celeriac mash, squash puree, garlic parsnip mash, and more. All of these alternatives offer great ways to get extra vegetables into your diet without compromising on flavor!

  • Trying to cut down on carbs or limit your calorie intake?
  • Looking for a vegan alternative to mashed potatoes?
  • Not sure what to do with all the leftover veg in your fridge?

We’ve got plenty of answers for you here!

Let’s take a look at the 9 best and healthiest substitutes for mashed potatoes.

Why Consider Substituting Mashed Potatoes?

Mashed Potatoes

While mashed potatoes are a beloved comfort food, they can be high in calories, carbohydrates, and fat.

For those who are looking to reduce their calorie intake or are following a specific diet plan, substituting mashed potatoes with healthier alternatives can be a great option.

Substituting mashed potatoes with healthier alternatives not only reduces the calorie count but also adds variety to your meals.

By incorporating different vegetables, you can increase the nutrient content of your meals and add more fiber to your diet.

This can help with digestion, weight management, and overall health.

Here is a table comparing the nutritional values of mashed potatoes with some of the healthier substitutes mentioned above:

NutrientMashed PotatoesMashed CauliflowerMashed Sweet Potatoes
Calories (per cup)23766114

As you can see, substituting mashed potatoes with healthier alternatives can significantly reduce the calorie count and increase the nutrient content of your meals.

So, next time you’re looking for a healthier side dish option, consider one of these substitutes!

The 9 Best & Healthy Substitutes for Mashed Potatoes

Mashed potatoes are a classic side dish that can be difficult to replicate with healthier ingredients.

But don’t worry, here are nine great and healthy substitutes for mashed potatoes that will still provide you with all the flavor and texture of regular mashed potatoes without all the added calories:

1 – Mashed Cauliflower

Mashed cauliflower is a flavorful and healthy alternative to mashed potatoes, offering a wealth of nutritional benefits such as essential vitamins, minerals, and fiber.

This cruciferous vegetable is surprisingly light yet creamy when cooked and mashed, making it an ideal substitute for its starchy counterpart.

Unlike mashed potatoes, this delicious side dish does not require the addition of milk or butter for flavor.

For optimal taste and texture, cook cauliflower in boiling salted water until soft then mash with a fork or potato masher.

Once combined with fresh garlic, herbs, and spices of your choice, you’ll have a nutritious delight that your family will surely enjoy.

2 – Mashed Parsnips

Parsnips are root vegetables related to carrots that offer a unique blend of sweetness and earthiness when cooked.

Their delicate texture makes them perfect for mashing into a delicious side dish that won’t overpower the rest of the meal.

Much like mashed potatoes, boiled parsnips can be easily transformed into fluffy perfection with the addition of butter and cream or milk.

However, you can also opt for healthier toppings such as Greek yogurt or olive oil for added flavor without fat or calories.

Experiment with creative combinations for unforgettable results!

3 – Mashed Carrots

Carrots are an excellent source of beta-carotene and other important vitamins and minerals, making them an ideal dietary staple for health-conscious eaters.

When boiled or steamed until tender then mashed, carrots create a flavorful accompaniment to all sorts of dishes — from roasted meats to plant-based entrees.

To achieve maximum flavor and texture without overloading on fat and calories, mash boiled carrots with low-fat cream cheese instead of butter or cream while adding fresh herbs such as rosemary or thyme to enhance the taste further.

Serve your nutrient-rich masterpiece alongside your favorite meats or vegetarian dishes for an additional layer of flavor!

4 – Mashed Rutabaga

Mashed rutabaga, also known as swede or yellow turnip, is an incredibly versatile and nutritious vegetable.

It offers a sweet, earthy flavor and a creamy, fluffy texture that is surprisingly similar to mashed potatoes.

This root vegetable is rich in fiber, vitamins A and C, potassium, dietary minerals, and other essential nutrients.

To create a healthy mashed rutabaga substitute for mashed potatoes, boil diced rutabaga in salted water until soft.

Then drain the liquid and mash the softened rutabaga with butter or olive oil, garlic powder, pepper, and herbs.

You can adjust the seasonings to your preference for a unique twist on this classic side dish.

5 – Mashed Butternut Squash

Butternut squash is a beloved winter squash boasting a delectable nutty sweetness coupled with an array of essential nutrients.

This nutrient-dense gourd is packed with minerals like magnesium and potassium as well as vitamins A and C.

As an alternative to mashed potatoes, butternut squash provides a delicious yet healthier option.

To prepare this delightful side dish easily at home, peel and cube your squash before boiling it in salted water until tender.

Drain the liquid then mash it with butter or olive oil along with your choice of spices such as cinnamon or nutmeg to round out the flavors.

6 – Mashed Sweet Potatoes

Sweet potatoes are cherished around the world due to their incredible flavor profile and nutritional content.

These nutrient-rich tubers boast various minerals including manganese plus ample amounts of dietary fiber and vitamins A and C.

To create an unforgettable sweet potato mash instead of mashed potatoes simply boil peeled cubes of sweet potato until tender then drain off any excess liquid before mashing them up with butter or olive oil plus selected herbs or spices like garam masala or cumin powder for added depth of flavor.

7 – Mashed Turnips

A nutritious and flavorful alternative to mashed potatoes, mashed turnips offer a unique and delicious flavor profile.

This root vegetable is rich in essential vitamins and minerals, such as Vitamin C and potassium, while also boasting a low-calorie count.

To prepare, simply peel and boil the turnips until fork-tender before mashing with butter and seasoning of choice.

Its subtle sweetness pairs wonderfully with savory meats, creating a memorable side dish that’s both nutritious and tasty.

Bump up the nutritional value even further by replacing butter with olive oil or another heart-healthy option.

8 – Mashed Jerusalem Artichokes

Mashed Jerusalem Artichokes

Mashed Jerusalem artichokes represent an incredibly delicious way to get your daily dose of nutrients.

These delightful tubers are full of unique flavors and boast an impressive nutrient profile comprising dietary fiber, iron, phosphorus, calcium, magnesium, manganese, copper, Vitamin B6, thiamin (vitamin B1), and others.

For an easy preparation method that won’t take long but still yields remarkable results: boil the artichokes until tender before mashing them with butter or ghee for added richness.

You can even add freshly chopped parsley for extra flavor!

9 – Mashed Celery Root

Mashed celery root is a nourishing distraction from traditional mashed potatoes that features a unique flavor all its own.

This root vegetable contains essential vitamins such as Vitamin A and K as well as minerals like potassium and folate.

To make this dish come alive in both taste buds and nutritional value: peel the celery root before boiling it for 14 minutes until fork-tender; then mash it with either butter or a plant-based substitute to enjoy its distinctive earthy notes along with its numerous health benefits!

Frequently Asked Questions (FAQs)

What food has the same consistency as mashed potatoes?

Some foods that have a similar consistency to mashed potatoes include mashed cauliflower, mashed sweet potatoes, and mashed parsnips. These can be great alternatives for those looking to reduce their carbohydrate intake or add more variety to their meals.

What is a healthy alternative to potatoes?

There are many healthy alternatives to potatoes that you can try, including:

  1. Sweet potatoes
  2. Cauliflower
  3. Parsnips
  4. Carrots
  5. Butternut squash
  6. Turnips
  7. Rutabaga
  8. Jerusalem artichokes
  9. Celery root

All of these options are packed with nutrients, fiber, and flavor, making them great alternatives to potatoes.

What is the best cream substitute for mashed potatoes?

If you’re looking for a cream substitute for mashed potatoes, there are several options to choose from.

Some good alternatives include:

  1. Greek yogurt
  2. Sour cream
  3. Cream cheese
  4. Buttermilk
  5. Coconut milk

Each of these options can provide a creamy texture and flavor to your mashed potatoes without the added fat and calories of heavy cream.

What tastes like mashed potatoes?

If you’re looking for a food that tastes like mashed potatoes, some good options include mashed cauliflower, mashed sweet potatoes, and mashed parsnips. These foods have a similar flavor profile and consistency to mashed potatoes, making them a great alternative for those looking to switch things up.


In conclusion, while mashed potatoes are a classic comfort food, it’s important to consider healthier alternatives to reduce calorie intake and add variety to your meals.

The good news is that there are many delicious and nutritious options available, including mashed cauliflower, mashed sweet potatoes, mashed parsnips, and more.

These alternatives not only provide the same texture and flavor as mashed potatoes but also offer additional nutrients and fiber.

By incorporating these healthier substitutes into your meals, you can enjoy the same comforting taste of mashed potatoes while also supporting your overall health and well-being.

The 9 Best & Healthy Substitutes for Mashed Potatoes

9 Best & Healthy Substitutes for Mashed Potatoes

Looking for healthier alternatives to mashed potatoes? Check out our guide to the 9 best and healthy substitutes for mashed potatoes. Discover delicious and nutritious options that are low in calories, high in fiber, and packed with nutrients. From mashed cauliflower and sweet potatoes to parsnips and butternut squash, these alternatives offer the same texture and flavor as mashed potatoes, without the added calories. Try them out today and enjoy a healthier twist on a classic comfort food!
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4 people


  • Mashed Cauliflower
  • Mashed Parsnips
  • Mashed Carrots
  • Mashed Rutabaga
  • Mashed Butternut Squash
  • Mashed Sweet Potatoes
  • Mashed Turnips
  • Mashed Jerusalem Artichokes
  • Mashed Celery Root


  • Pick your favorite substitute from the list above.
  • Follow cooking directions for your selected substitute with the proper ratio of ingredients.
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Jenny has always been passionate about cooking, and she uses her platform to share her joy of food with others. Her recipes are easy to follow, and she loves giving tips and tricks to help others create their own unique culinary creations.