Gold Member Badge


  • You're all caught up!

How to Replace Butter in Mash Potatoes

author image Sara Ipatenco
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.
How to Replace Butter in Mash Potatoes
Mashed potatoes. Photo Credit: bit245/iStock/Getty Images

Butter is a starring ingredient in many mashed potato recipes, but it adds 11.5 grams of fat per tablespoon to your recipe, and 7.3 grams of that are saturated. It's possible to create a creamy and rich pot of mashed potatoes without all the butter, however. There are several alternatives you can use in place of butter, and while they might change the taste slightly, they'll also improve the nutrition and cut down on the amount of fat you consume.

Video of the Day

Step 1

Extra Virgin Olive Oil.
Extra Virgin Olive Oil. Photo Credit: Liv Friis-Larsen/iStock/Getty Images

Drizzle your mashed potatoes with a tablespoon or so of extra-virgin olive oil. While a tablespoon does contain 13.5 grams of fat, most of it is unsaturated, which is heart-healthy, according to the Harvard School of Public Health.

Step 2

Greek yogurt.
Greek yogurt. Photo Credit: letty17/iStock/Getty Images

Swap the high-fat butter for fat-free plain Greek yogurt. A 3.5-ounce serving, which is about 1/2 cup, will lend a creamy texture to your mashed potatoes, but that entire amount contains less than 1 gram of fat, as well as a good dose of protein and calcium.

Step 3

Glass of buttermilk.
Glass of buttermilk. Photo Credit: Howard Shooter/Dorling Kindersley RF/Getty Images

Substitute low-fat or fat-free buttermilk or half-and-half in your recipe. These ingredients are creamier than the traditional milk addition, but they'll also infuse the potatoes with a bit of flavor, too. Reduced-fat or fat-free sour cream is another option that will yield similar results.

Step 4

Pureed cauliflower.
Pureed cauliflower. Photo Credit: peredniankina/iStock/Getty Images

Stir in pureed cauliflower once you've mashed the potatoes. In addition to the flavor of the cauliflower, the vegetable also adds a creamy texture to the potatoes, as well as a good dose of fiber.

Step 5

Pureed squash.
Pureed squash. Photo Credit: AndreySt/iStock/Getty Images

Add pureed squash, such as butternut or acorn, to the mashed potatoes. Like cauliflower, the squash will lend a creamy texture to the potatoes that's similar to the creaminess of adding butter, and it will also increase the fiber and vitamin A content of the dish. The squash will change the color of the dish, however.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media