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The 5 Best & Healthy Substitutes for Mashed Potatoes

Who doesn’t love mashed potatoes?

You can dress them up with traditional gravy or fancy butter and add in other vegetables to give it a twist – the possibilities are endless.

But what happens when you don’t have access to some good mashed potatoes? Knowing how to make a tasty substitute is key.

From parsnips and cauliflower to turnips and rutabagas, here’s everything to know about cooking and using mashed potato substitutes so that you can enjoy your dishes without compromising on the flavor.

What’s Mashed Potatoes?

Mashed potatoes are a classic comfort food that has been around since the 18th century, and it’s no surprise why: the soft, creamy texture and savory flavors make it an irresistible delight.

It is made with boiled potatoes that are mashed or whipped until creamy.

It is then seasoned with butter, garlic, herbs, salt, and pepper which adds to the flavor.

Mashed potatoes have an airy lightness when prepared properly and a velvety consistency you can sink your fork into.

It can be used as a side dish for virtually any meal or as an accompaniment to roasted meats or vegetables.

You can transform it in countless ways; add grated cheese for cheesy mashed potatoes, or stir in bacon bits for a smoky-rich flavor.

No matter how you pair it up, mashed potatoes make for an unforgettable dish.

The 5 Best & Healthy Substitutes for Mashed Potatoes

If you’re looking for healthy alternatives to mashed potatoes, look no further.

Here are five of the best and healthiest substitutes for mashed potatoes that you can use in your cooking.

1 – Mashed Cauliflower

Mashed cauliflower is a unique and delicious alternative to mashed potatoes.

It has a creamy texture and soft consistency, making it an easy substitute for traditional mashed potatoes in any meal.

Taste-wise, mashed cauliflower can be given many different flavor profiles thanks to its mild flavor.

With the addition of herbs and spices, you can easily create garlicky or smoky mashed cauliflower dishes with little effort.

As a bonus for those looking for a healthier side dish option, this vegetable contains fewer carbohydrates than traditional mashed potatoes – making it the perfect substitution in your favorite recipes.

2 – Mashed Parsnips

Mashed parsnips are a wonderful root vegetable side dish.

They are cooked and mashed with butter, cream, and savory seasonings – making them rich, velvety, and savory.

The texture is almost fluffy like mashed potatoes but holds distinctively unique qualities because of the natural sweetness of parsnips.

Paired best with roasted meats, mashed parsnips can easily substitute for mashed potatoes as a side for most hearty entrees.

With some extra seasoning, liking roasted garlic or rosemary, or thyme mixed into the mash with the butter, mashed parsnips make an oddly perfect replacement for traditional mashed potatoes.

3 – Mashed Carrots

Mashed carrots are a delicious and nutritious side dish that is often overlooked.

Not only do they have a vibrant color that can brighten up your plate, but their vitamin-filled taste is something to savor.

Carrots provide a sweeter alternative compared to potatoes, with the mashed version having a smoother and softer texture than their chunkier roots.

They make the perfect substitute for mashed potatoes, bringing more nutrition into your meal without sacrificing any flavor.

There’s no better way to get some extra vitamins into your diet.

4 – Mashed Rutabaga

Mashed rutabaga, a vegetable with an unmistakable purple hue, is growing in popularity as an alternative to mashed potatoes.

It may look a bit intimidating at first with its nubby texture and waxy skin, but the sweet-tart flavor and creamy flesh create a unique flavor that you won’t soon forget.

With hints of buttery sweetness and just barely a hint of cabbage-like earthiness, this root vegetable makes an ideal side dish on its own or can replace mashed potatoes in most recipes.

When substituting mashed rutabaga for potatoes, simply follow the same instructions but use one pound of cubed peeled rutabaga instead.

It cooks up in about thirty minutes and gets nicely fluffy as it breaks down during cooking – making for one delicious meal.

5 – Mashed Butternut Squash

Butternut squash is an underrated side dish that deserves a spot in your meal rotation.

This creamy and nutty vegetable provides many essential vitamins and minerals, making it a healthy alternative to starches like mashed potatoes.

To make mashed butternut squash, simply peel the squash and cut it into cubes, then place them in boiling water until they are soft.

Every batch of mashed carrots will have its own unique flavor, ranging from smooth and sweet to slightly earthy.

The creamy texture of mashed butternut squash pairs nicely with rich flavors like garlic-forward seasonings or drizzles of browned butter.

It can also be used as a tasty substitute for traditional mashed potatoes; just add some rich ingredients like cream cheese and Parmesan for extra flavor.


In conclusion, there are many different healthy and delicious alternatives to mashed potatoes that you can add to your meal rotation.

You can try mashed cauliflower, parsnips, carrots, rutabaga, and butternut squash to add variety to your dining experience.

All these vegetables provide essential vitamins and minerals while providing a unique flavor profile that can complement almost any dish.

So don’t be afraid to experiment and try out different substitutes for mashed potatoes – you might find a new favorite that you never thought of before.

Yield: 1 Serving

The 5 Best & Healthy Substitutes for Mashed Potatoes

The 5 Best & Healthy Substitutes for Mashed Potatoes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes


  • Mashed Cauliflower
  • Mashed Parsnips
  • Mashed Carrots
  • Mashed Rutabaga
  • Mashed Butternut Squash


  1. Pick your favorite substitute from the list above.
  2. Follow cooking directions for your selected substitute with the proper ratio of ingredients.
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