Potatoes are full of starches and carbohydrates. When you combine that with creamy, fat-laden milk and real butter, mashed potatoes are a side dish that can and should be avoided by anyone living a healthy lifestyle. If you cringe when you think of losing your beloved side dish, you may be happy to hear that there are several health mashed potato substitutes you can use instead.

Mashed Root Vegetables

Root vegetables such as turnips or rutabagas are a healthy mashed potato substitute. Mashed root vegetables are tasty and low in carbohydrates compared to potatoes, which is perfect for those avoiding starches and carbohydrates. Cook your root vegetables the same as you would your potatoes, boiling until tender and then draining them and mashing them with a bit of milk and butter.

Mashed Cauliflower

Mashed cauliflower is a popular mashed potato substitute. Once mashed, cauliflower not only has a similar color and appearance as mashed potatoes, but the texture and taste are similar too. Cook your cauliflower similar to how you would make mashed potatoes boiling, draining and then seasoning it. A bit of butter or margarine and seasoning such as Parmesan cheese or salt and paper is perfect for this healthy mashed potato substitute.

White Bean Mash

Beans are a naturally good source of protein, fiber and a variety of vitamins and minerals. You can substitute white beans for mashed potatoes and even serve them mashed for a similar taste and texture. Cheap and Easy Recipes suggests using about a cup of white beans such as cannelloni or butter beans, soaking them in boiling water for about an hour before draining them and mashing them with a few tablespoons of butter, salt and pepper.


You do not have to stick with a mashed potato likeness for a substitute. You can go a completely different route by serving vegetables as a side dish substitute for mashed potatoes. Vegetables are an ideal substitute as they provide many healthy vitamins and nutrients without the carbohydrates and starches associated with potatoes. Serve vegetables roasted or steamed with a light seasoning such as rosemary or salt and pepper.

References and Resources

Cheap and Easy Recipes: White Bean Mash