Healthy Garlic Mashed Potatoes

Potatoes often get a bit of a bad rap in the health and fitness world, mainly because they’re seen as carb-heavy. But carbs shouldn’t be something we fear, they’re actually an essential nutrient for fueling our workouts and keeping us energized throughout the day.

Carbohydrates are the body’s main energy source. Not only do they provide the necessary carbs, but they’re also packed with potassium, a mineral that plays a key role in muscle function and recovery.

I personally love incorporating potatoes into my meals. In the mornings, I often add roasted potatoes to my breakfast for that extra boost of energy. And after an evening workout, my go-to dish is a plate of healthier mashed potatoes with roasted garlic. They’re creamy, flavorful, and packed with nutrients—perfect for refueling my body without the guilt.

Recipe Information

• Prep Time: 10
• Cook Time: 60
• Total Time: 75
• Serving Size: 8

How to Make Healthy Garlic Mashed Potatoes

Healthy eating doesn’t have to mean giving up your favorite comfort foods. It’s all about finding ways to make those beloved dishes a little lighter and more nutrient-dense. With just a few simple swaps—like using olive oil instead of butter or adding roasted garlic for flavor—you can enjoy meals that nourish both your body and your soul.

Ingredients

• 1 small head of garlic
• 2 tablespoons extra virgin olive oil
• 4 pounds red potatoes, roughly chopped
• 1/4 – 1/2 cup chicken or vegetable broth (or skim or almond milk)
• 2 tablespoons extra virgin olive oil
• salt & pepper to taste

Instructions

1. Preheat the oven to 400 degrees.
2. With a sharp knife, cut the top of the head of garlic off to expose the top of the garlic cloves. Place the whole garlic on a piece of aluminum, and drizzle 2 tablespoons of olive oil over the head of garlic. Begin to wrap the foil around the garlic leaving room, sort of like a tent, and pinch together the top. Place the aluminum foil tent on a baking sheet and bake for 1 hour until the garlic is fragrant.
3. While the garlic is roasting, place the potatoes in a large stockpot and cover the potatoes with water. Place the stockpot on the stove and bring to a boil for about 20 minutes, or until the potatoes are fork tender.
4. Remove the stockpot from the stove and drain the water from the pot, and set aside.
5. When the garlic is finished roasting, allow it to cool until it is cold enough to handle with your hands. Using your fingers, squeeze the roasted garlic out of its peel, and gently mash with a fork.
6. Add the mashed garlic, chicken broth, the remaining olive oil, and salt and pepper to taste, to the potatoes, and mash with a potato masher until smooth.
7. Add more chicken broth if needed until it reaches your ideal consistency, and enjoy!

In Summary

With the holidays just around the corner, this healthy garlic mashed potato recipe is a great addition to your festive menu. It’s comforting, delicious, and pairs well with just about any main course—from roast turkey to grilled tofu. You can feel good about serving this to your family and friends, knowing it’s a lighter option that doesn’t skimp on flavor.