Low Sodium Mashed Potatoes Recipe (No Salt Added)
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Jump to RecipeThis low sodium mashed potatoes recipe is a fantastic holiday side dish made without salt. Whip potatoes with unsalted butter, garlic, and herbs for a delicious, creamy side everyone will love.
This easy no salt mashed potato dish is perfect served alongside a Thanksgiving or Christmas meal. Serve with turkey, chicken, a low sodium steak, and your favorite greens for a complete dinner.
If you’re looking for a great low sodium holiday side dish, these delicious salt free mashed potatoes will make your plate a little healthier! Salt free holiday recipes are simple to make, so everyone at the table can enjoy a healthy meal together.
We cook two big Thanksgiving dinners each fall (thanks to our joint Canadian/American household!) and these mashed potatoes always make an appearance at the holiday table. They are great to enjoy as a side dish, or you can even use them in a recipe like on a low sodium shepherd’s pie.
These Low Sodium Mashed Potatoes Are
- Creamy
- Whipped
- Flavorful
- Garlicky
- Delicious
- Versatile
- A Fantastic Holiday Side
Ingredients
See the recipe card below for a full list of instructions and ingredient amounts!
- Potatoes – I like using yellow potatoes for my mash, but you can use any variety you like.
- Unsalted Butter – we only use unsalted butter in all our recipes, it’s a great way to cut down on your salt & sodium intake with a simple swap.
- Whole Milk – milk naturally contains sodium, about 120g per cup for whole milk. I like using whole milk which makes these potatoes super creamy. If you’re looking for a 0g sodium option, I like to use almond milk. Just blend raw unsalted almonds + water and strain, for a delicious milk substitute that has no sodium.
- Garlic – fresh cloves of garlic are a delicious way to get flavor and spice into low sodium recipes.
- Garlic Powder: Also a major pantry staple ingredient that gets used in our house daily! I love this garlic powder and add it to a lot of recipes that I would use fresh garlic in too.
- Chives, for a fun garnish.
How To Make This Recipe
- Scrub the peels of the potatoes under cold water to remove any dirt or sediment. Peel, if desired.
- Cube potatoes into rough 2-inch chunks, and place potatoes in a large pot. Add the whole cloves of garlic. When you’re done chopping all the potatoes, fill the pot with enough cold water to cover the top of the potatoes by one inch. Bring the pot of water to a boil, and allow the potatoes to cook for 10-12 minutes until tender. The potatoes will be done when you can pierce one all the way through with a fork.
- Drain the potatoes and garlic and place them back in the pot. Add the unsalted butter, milk, and garlic powder and mash with a potato masher, or whip with a hand mixer. If you like your potatoes creamier, you can add an additional tablespoon of milk until potatoes reach desired consistency. Garnish with chives.
- Place leftovers in a airtight container and refrigerate for up to 3 days.
Frequently Asked Questions
Up to you- it’s a personal preference if you want small bits of peel on your potatoes. Personally, I always leave the peels on when I mash. The peels and skin of vegetables is where the nutrition is, so I always take the opportunity to enjoy fruits and veggies with the skins on! Potatoes have additional iron, fiber, and B3 in their peels which makes them especially nutritious.
Yes! According to the USDA, potatoes have 5mg of sodium per a 100 ounce serving, making them a great choice for a low-sodium diet.
More Low Sodium Side Dish Ideas
- Low Sodium Biscuits Recipe
- Low Sodium Guacamole Dip Recipe
- Salt Free Stuffing Recipe
- Low Sodium Refried Beans Recipe
- Low Sodium Fries Recipe
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Low Sodium Mashed Potatoes
Equipment
- large pot
- Potato Masher
Ingredients
- 2 lbs Potatoes
- 4 cloves garlic
- 2 tablespoons Unsalted Butter
- 1 cup Whole Milk
- 1 teaspoon Garlic Powder
- Chives for garnish
Instructions
- Scrub the peels of the potatoes under cold water to remove any dirt or sediment. Peel, if desired.
- Cube potatoes into rough 2-inch chunks, and place potatoes in a large pot. Add the whole cloves of garlic. When you’re done chopping all the potatoes, fill the pot with enough cold water to cover the top of the potatoes by one inch. Bring the pot of water to a boil, and allow the potatoes to cook for 10-12 minutes until tender. The potatoes will be done when you can pierce one all the way through with a fork.
- Drain the potatoes and garlic and place them back in the pot. Add the unsalted butter, milk, and garlic powder and mash with a potato masher, or whip with a hand mixer. If you like your potatoes creamier, you can add an additional tablespoon of milk until potatoes reach desired consistency. Garnish with chives before serving.
- Place leftovers in a airtight container and refrigerate for up to 3 days.
Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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Great tasting and great for my high blood pressure
We love these mashies