Healthy, Homemade Mashed Potatoes

May 6, 2014

Sometimes I just want to shout it from the mountain tops: carbs are not the enemy! I am not going to elaborate on this blog post, but long term, low carbohydrate diets are not only unhealthy, but dangerous. Your body fuels off of carbohydrates and if there is not enough, your body will start to burn your muscle instead of fat. The answer is to consume healthier choices of carbohydrates, these are called complex carbohydrates. More on that can be read here. Red potatoes are my favorite. Red potatoes provide essential minerals, including significant amounts of copper and zinc, also iron, vitamin C, fiber, and potassium. I created a recipe that is healthy, easy, and most of all delicious!

What you need:
  • 7-8 baby red potatoes
  • 1/4 cup coconut oil (nature's fat burner, this stuff is magical)
  • 1/2 cup Unsweetened Almond Milk
  • 1/4 cup Earth Balance Omega-3 natural butter spread 
  • Garlic seasoning (example: garlic powder - I use "The Melting Pot's Garlic and Wine" seasoning)

What you do:
  • Cut potatoes in half
  • Wrap in plastic wrap
  • Microwave for 13-15 minutes or until soft
  • While the potatoes are cooking, place coconut oil and butter spread in a small, microwavable bowl
  • Pour the Unsweetened Almond Milk in a separate, large mixing bowl
  • Once the potatoes are finished cooking, place them in the same large bowl that the milk is in.
  • Microwave coconut oil and butter spread for 30-45 seconds, until melted
  • Pour over potatoes and milk in the large bowl
  • Add seasoning of choice
  • With a mixer (I use a Kitchen Aid mixer that you would use for a cake). on the lowest setting (this could get a bit messy) mixed potatoes for 1-2 minutes until consistency is to your desire!

Nutrition Facts 
Serving size: 7
(will vary based on ingredients and brands used. This is to be used as a guide, only)
Calories: 115
Fat: 5g
Carbs: 21g
Fiber: 12g
Protein: 6g

PS: These potatoes go great with...


  1. this a great recipe idea...im definitely going to try this.

  2. Mmmm mashed potatoes...... DROOLS!

    Carbs aren't the enemy! Everything is good in moderation... too much of something is bad.. and just the same not enough of something is ALSO bad.

    If more people got this concept, we'd be a healthier society. **SIGHS** Climbing down from my soap box now!

    These look super yummy and don't you just LOVE Coconut Oil? I got it for a baking recipe a while back, and now I use it ALL THE TIME. It's WONDERFUL!!!!

    (I also see my schnazzy button on the right of this screen. Thanks for the love!!!)

  3. I love mashed potatoes, though my version is a little different. I boil the potatoes with a few cloves of garlic. Then drain them and mash them with chicken or vege broth and add a bunch of chives, parsley, more garlic powder and sometimes onion powder. I go for more ranch style flavors, for sure, but I may try it with the almond milk i get the feeling they will be creamier that way.

  4. yummmmy! i dont have a mixer, boo :(

  5. I love mashed potatoes and love this healthier take on them! does the coconut oil make them sweet though? I like my mashed potatoes to be more garlicky.

    1. Good question! No it doesn't, if you add a seasoning like I did and use unsweetened milk. Those along with the butter mask any type of sweetness.

  6. YUM! I'm making mashed potatoes Sunday for mothers day, may have to make these!

  7. I have never thought about adding coconut oil in my potatoes?! I like that this is healthier than my usual regular butter and milk. Thanks for sharing!

  8. I am always on the hunt for healthier alternatives that hit the carb sweet spot, thank you for sharing this recipe.

    Meg | Meghan Silva's Blog

  9. And once again, you never seize to amaze me with your yummy recipes. Guess I am making this tomorrow. (not today as it is my husbands birthday and we are having our traditional birthday lasagna)...

    Thanks for sharing.
    - Ashlee Michelle

  10. Those sound really good though I would tend to use a sweet potato. I'll have to give this a try.

  11. I love mashed potatoes! I have to try them this way.

  12. Yumm! I always feel the urge to come over and eat at your place after posts like this! Haha.

  13. Both recipes look delicious! I'm gonna have to try your mashed potato recipe! I've never cooked with coconut oil before but I like the idea!


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