Low Sodium Mashed Potatoes

Creamy Low Sodium Mashed Potatoes

Mashed potatoes have to be one of my favorite foods, and I have been working on perfecting my mashed potato recipe since I was a teen.  I created some really great mashed potatoes, which are now (unfortunately) off limits for a low sodium diet.  But the big diet change did not mean that we had to abandon mashed potatoes entirely.  In fact, I took it as a challenge and started crafting and recrafting my recipe until I came up with this.  You get richness from the butter and a bit of tang from the sour cream (just a hint, which is essential in the perfect mashed potatoes).

I have two tips that I never stray from when I make mashed potatoes.  First, I never boil the potatoes for any longer than they absolutely need, and I drain them immediately.  This means there’s less water in the potatoes so they won’t be watery when they are mashed. Instead they will be rich and creamy.  Second, I don’t overmash the potatoes.  If you beat and beat and beat the potatoes, they can get a little gummy.  I like the texture when I mash them by hand and then stir in the milk, butter, and sour cream by hand.

Low Sodium Creamy Mashed Potatoes

Oh and one more note – I use nutritional yeast in these mashed potatoes.  For those of you who don’t know, nutritional yeast is a favorite of many vegetarians and vegans because it is high in stuff that you usually get from meat (like protein and B vitamins).  I like it because it sort of has a cheese-like flavor and has no sodium.  We usually buy it in the bulk section of our grocery store, but you can also buy it in an easy to use shaker from Bragg.  I use it to make a fake parm topping for spaghetti, put it on popcorn, and I even like it in scrambled eggs.

Low sodium Mashed potatoes


Low Sodium Mashed Potatoes

Creamy Low Sodium Mashed Potatoes

SODIUM COUNT: 39.7 ,g per serving (3/4 cup), 238 mg in the entire recipe
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 6


  • 2.5 pounds russet potatoes
  • ¼ cup milk or cream*
  • ¼ cup unsalted butter
  • 3 T nutritional yeast
  • 1 cup sour cream


  1. Peel, wash, and quarter the potatoes. Place the potatoes in a pot and cover with water.
  2. Bring potatoes to a boil over high heat. Reduce heat to medium and boil for about 20 minutes, or until potatoes are tender. Remove from water as soon as the potatoes are tender. (This prevents the potatoes from becoming water logged, which makes a huge difference in the creaminess of the potatoes.)
  3. Put the milk and butter in a microwave safe bowl or measuring cup. Heat until the mixture is warm and the butter is completely melted.
  4. While the cream and butter are heating, mash the potatoes. (I used an old-school hand masher because overbeating potatoes can make them gummy.) Once mashed, add the hot cream and butter mixture and stir vigorously.
  5. Stir in the nutritional yeast and sour cream.

Recipe Notes

NUTRITIONAL INFORMATION Yield: 6 servings (about 3/4 cup each)
Sodium: 39.7 mg, Calories: 316.5 Total Fat: 16.3 g, Saturated Fat: 10.0 g, Cholesterol: 37.6 mg, Carbohydrates: 36.8 g, Fiber: 5.5 g, Sugar: 1.5 g, Protein: 8.1 g.

* 1% milk was used to calculate the nutritional information


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I love tinkering in the kitchen. I am incapable of seeing a recipe and making it as-is. This tendency to tweak recipes has come in handy in adapting our family favorites to be low sodium-friendly.

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