The Best Creamy Mashed Potatoes – Low Calorie / Light

• Pinterest
• Instagram
• Facebook
• TikTok

Jump to Recipe

Are Mashed Potatoes Healthy?

It’s my life’s mission to un-demonize potatoes. Potatoes should be the superfood that all the instagram girlies can’t stop talking about…but they’re not. They get demonized and called “empty carbs” (What are empty carbs?)

Potatoes are jam packed with vitamin C, B6, potassium, iron, protein and THEY ARE SUPER LOW CALORIE. Empty carbs? More like magical little ground spuds.

Speaking of carbs – Unless you are in the limited few who have a medical condition requiring you to cut out carbs or you personally for whatever reason feel better without them, there is no need to cut carbs.

Carbs make your body store water, hence carboHYDRATE. If you cut them out, it drops the water real fast but you still got all that fat. Once all that waters gone your weight loss is back to the same pace it would have been if you didn’t cut the carbs out. Also when you eventually fail at lowering carbs because who doesn’t love carbs? You “gain” back all that water weight.

I know it’s literally impossible to filter out the noise sometimes in this industry and get sucked into tweaking that last gram of protein or throwing out an entire day of progress because you had one starchy food that you heard someone say is “bad” for you. Carbs are a major source of energy. There’s no such thing as bad foods and potatoes should be a staple in your diet (if you like them. If not, don’t eat them. do you sis)

If there’s one piece of advice I retain from my insanely long journey it is: stick to the basics. Eat less, move more and try to get more protein in.

What Goes With Mashed Potatoes?

Everything, or Nothing, or Whatever you feel like making it with and will help you stay within your calorie budget for the day.

Personally I like to pair mashed potatoes with with a meat and a vegetable but I have a recipe for Bacon Cheddar Mashed Potato Bites I’ll be posting soon that are INSANE and only 134 calories per bite.

You can also use the chicken from our low calorie chipotle recipe as a main course and side it with potatoes or make our honey buffalo beef and broccoli and instead of siding it with roasted potatoes side it with mashed.

What Potatoes are the best for mashed potatoes

This has been a back and forth for a long time. The only two contenders are Yukon Gold and Russet Potatoes. We use Russet Potatoes most of the time because we’ll buy a 10lb sack of potatoes and use them in so many different potato recipes.

Yukon Gold Potato Nutrition Facts

The average size Yukon gold potato weighs 148g and is 110 calories. Yukon gold potatoes have 3g of protein and 26g of carbs

Russet Potato Nutrition Facts

The average size Russet Potato weighs 148g and is 117 calories. Russet Potatoes have 3g of protein and 26g of carbs

---

So…. Which one should you use? The one that works for your life, the extra 7 calories in a russet potato isn’t going to break the calorie bank.

So, What’s the Calorie Difference?

Our Mashed Potatoes are only 148 calories a serving (200g / 1 cup) The standard 1 cup serving of mashed potatoes is 238 calories. This recipe saves 90 calories per serving. That’s 37% less calories per serving. This means if you are like me and like to eat you can have 1.37 cups of our mashed potatoes for the same calories as regular mashed potatoes.

How’d You Lower the Calories?

Traditional mashed potatoes are filled with butter and milk we’ve eliminated both of these and replaced them with other ingredients. This calorie swap saves so many calories! I know you’re probably looking at the ingredient list going….Really Kristen? Eggs? RAW EGGS? Chill fam. When you add in the eggs to the potato they are boiling hot, as they are mixed into the potatoes they cook in and the egg whites expand to give the potatoes that fluffiness that adding milk will traditionally create. We’re also using the light version of “I Can’t Believe It’s Not Butter” in substitution of butter. “But it’s chemicals!” Everything is chemicals, Do you want to lose weight, eating foods you love and then sustaining that weight lose because it didn’t even feel like you were on a diet? Thought so.

Notes:

• Crack the eggs into the potatoes immediately after straining, these need to be as hot as possible to fully cook while being whisked together

• Make sure you use the Light version of I can’t believe it’s not butter for the calorie counts to be accurate
• Always weight potatoes again AFTER you peel and cube them, the recipe is based on 850g of peeled and cubed potatoes
• Remember to remove the garlic cloves from the boiled potatoes before you whisk everything together. If you don’t these will probably be way too garlicy
• If you don’t want to use ICBINB you can use butter but I would try to keep it as light as possible, replacing ICBINB with real butter will change the calorie counts on these to 173 calories per serving