Low salt mashed potatoes are a creamy, comforting side dish that skips the heavy salt without sacrificing flavor. By relying on garlic, herbs, and the natural sweetness of the potatoes, this recipe delivers rich, savory results that work for anyone watching their sodium intake. It is a simple, reliable method that produces smooth, fluffy potatoes every time.
Ingredients
- 3 lb (1.4 kg) Yukon Gold or Russet potatoes, peeled and cut into 2-inch chunks
- 4 cloves garlic, peeled
- 1 cup (240 ml) low-sodium chicken or vegetable broth
- 1/2 cup (120 ml) whole milk or unsweetened plain almond milk
- 4 tbsp (56 g) unsalted butter, melted
- 1/4 cup (60 g) sour cream or plain Greek yogurt
- 1/2 tsp (2 g) garlic powder
- 1/2 tsp (1 g) dried thyme or 1 tbsp (3 g) fresh thyme leaves
- 1/4 tsp (1 g) freshly ground black pepper
- 2 tbsp (8 g) chopped fresh chives or parsley, for garnish (optional)
Instructions
- Place the potato chunks and garlic cloves in a large pot. Cover with cold water by 1 inch (2.5 cm). Bring to a boil over high heat, then reduce to medium and simmer until the potatoes are fork-tender, about 15–20 minutes.
- Drain the potatoes and garlic in a colander. Let them sit in the colander for 2–3 minutes to steam off excess moisture.
- While the potatoes drain, warm the broth and milk together in a small saucepan over low heat until steaming, but not boiling. Keep warm.
- Return the potatoes and garlic to the pot. Add the melted butter, sour cream, garlic powder, thyme, and black pepper. Mash with a potato masher until mostly smooth.
- Pour in the warm broth-milk mixture in a slow stream, mashing and stirring constantly until the potatoes are creamy and lump-free. Do not overmix, or they may become gluey.
- Taste and adjust with a pinch of salt if needed (optional). Garnish with chives or parsley and serve hot.
Tips
- Use starchy potatoes: Yukon Golds or Russets mash the fluffiest. Waxy potatoes like red or new potatoes can turn gummy.
- Warm your liquids: Adding cold milk or broth to hot potatoes cools them down and makes the mash stiff. Always warm the liquid first.
- Don’t overwork: Mash just until smooth. Overmashing releases too much starch and creates a gluey texture.
- Season with aromatics: If you want more flavor without salt, add a bay leaf to the cooking water (remove before mashing) or a splash of unsalted chicken stock instead of water.
Serving Suggestions
These mashed potatoes pair beautifully with roasted chicken, turkey, meatloaf, or pan-seared pork chops. They also work as a base for a vegetarian bowl with sautéed mushrooms and steamed green beans. For a low-sodium meal, serve alongside grilled fish and a simple salad with lemon vinaigrette.
Variations
- Garlic Herb: Add 1 tsp (2 g) dried rosemary or 1 tbsp (4 g) fresh chopped dill with the thyme.
- Cheesy: Stir in 1/2 cup (50 g) grated Parmesan or 1/2 cup (60 g) shredded sharp cheddar after mashing. Note: cheese adds natural sodium, so use sparingly.
- Vegan: Use unsalted vegetable broth, olive oil instead of butter, and full-fat coconut milk or unsweetened soy milk instead of dairy. Omit the sour cream or use a plant-based version.
- Loaded: Top with sautéed onions, roasted garlic, or a dollop of plain Greek yogurt and fresh cracked pepper.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, place the potatoes in a saucepan with a splash of milk or broth over medium-low heat, stirring frequently, until hot. Alternatively, microwave in a covered bowl in 30-second increments, stirring between each, until heated through. Do not freeze these mashed potatoes, as the dairy can separate and the texture becomes watery.
Frequently Asked Questions
Can I use low-sodium butter? Yes, unsalted butter is already very low in sodium. If you use salted butter, reduce or omit the optional salt at the end.
Why are my mashed potatoes gummy? This usually happens from overmashing or using waxy potatoes. Mash gently and stop as soon as the potatoes are smooth. Also, make sure to drain them well before adding liquid.
Can I make these ahead of time? Yes, you can make them up to 2 days ahead. Store in the fridge and reheat gently with a little extra warm milk or broth to restore creaminess.
What is the best potato for low-sodium mashed potatoes? Yukon Gold or Russet potatoes are best because they are naturally low in sodium and have a fluffy, creamy texture when mashed.
Can I use garlic powder instead of fresh garlic? Yes, you can substitute 1/2 teaspoon (1.5 g) of garlic powder for the 4 fresh cloves. Add it with the other seasonings in step 4.
How do I make them extra creamy without salt? Use warm full-fat milk and extra butter, or blend in a few tablespoons of cream cheese (which adds a little sodium but lots of richness). You can also pass the potatoes through a ricer for a silky texture.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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