Diabetes Forecast

Better Mashed Potatoes

The potato is the star of this comfort-food side dish, but a nonstarchy vegetable plays a surprising supporting role. The result is light and luscious.

Per Serving

Better Mashed Potatoes

Makes: 10 servings
Serving Size: 1/2 cup
Calories 60
Fat 2 g
Saturated Fat 0.9 g
Trans Fat 0 g
Carbohydrate 7 g
Fiber 2 g
Sugars 2 g
Cholesterol 5 mg
Sodium 230 mg
Potassium 255 mg
Protein 2 g
Phosphorus 50 mg
Choices: Carbohydrate 0.5, Fat 0.5
  • Makes: 10 servings
  • Serving Size: 1/2 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 15 minutes


1 large russet potato (about 6 inches long), peeled and cut into 2-inch cubes
5 garlic cloves, peeled and left whole
1 med. head cauliflower, separated into small florets (discard core and stem)
1/3 cup fat-free buttermilk
2 Tbsp. grated Parmesan cheese
1 Tbsp. olive oil
2 tsp. unsalted butter
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper


  1. In a large saucepan, place the potato, garlic, and cauliflower and enough water to cover. Bring to boiling, reduce the heat to medium, and cook until the potato and cauliflower are tender, about 15 minutes.
  2. Drain and add the vegetables and garlic back to the pot. Cover the pot with a kitchen towel and put the lid over the towel. Let stand for 5 minutes. Remove the lid and towel. This process helps to dry the vegetables so they mash better. Add the buttermilk, cheese, olive oil, butter, salt, and pepper. Mash* just until the ingredients are lightly combined. If desired, garnish with fresh snipped chives.

*Mashing options: Put the mixture through a ricer or a food processor for a smooth mash. Mash with a potato masher for a coarse mash.

Smart Swaps

The original mashed potato recipe (serving size: 1/2 cup) had 130 calories, 8 g fat (4.7 g sat. fat, 0.3 g trans fat), 15 g carbohydrate, and 770 mg sodium.

Veggie Helper: Cauliflower, which has less starch than potato, helps cut in half the carbohydrate grams in this dish.

Less Fat: Fat-free buttermilk adds richness without the fat calories of the butter and whole milk in the original recipe.

More Flavor: I used less salt overall but swapped in a small amount of Parmesan for a flavor boost.

—Robyn Webb, MS, LN


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