Nutritarian Mashed Potatoes

There a few words we don’t typically associate with mashed potatoes.  And “vegan”, “oil-free”, and “nutritarian” are certainly a few of them!  That’s why these Nutritarian Mashed Potatoes are so unique and quite-honestly life-changing.

Because I don’t know about you but I like to feel like I’m truly celebrating during the holidays while still living my values as a nutritarian.

All the fluffy, creamy, savory goodness coming at you and just in time for the Thanksgiving and holiday celebrations to come!  Just check out this quick how-to recipe video to get inspired to make these Nutritarian Mashed Potatoes for yourself:

This recipe strikes the perfect balance between richness and flavor while not tipping you into the falling-off-track zone (and believe me I’ve let the holiday celebrations derail me big-time in the past).

In fact, let’s start off with how this recipe helped to change my definition of “celebrating”…

These Nutritarian Mashed Potatoes Changed the Game

After 4 years into my nutritarian journey, I realized that the more holiday recipes I “nutrified” the easier time I had bouncing back after the holidays.

For my first few years on the plan, I’d use the holidays as an excuse to eat “conventional” foods with oil, dairy, salt and sugar.

Wrong move.

What started as one day “off” to enjoy Thanksgiving would soon landslide into 3 to 4 weeks completely bingeing out and reactivating my food addiction habits.  By 2016, I finally realized that I had to change my holiday mentality.

Enter these Nutritarian Mashed Potatoes that are so delicious they’ve obliterated any desire to go back to conventional mashers with copious amounts of dairy and salt.

I’m insanely proud of this recipe and to date it’s still one of the most-loved recipes on the site!

While these mashed potatoes can be enjoyed any time of the year they are particularly wonderful to bring to potluck dinners and family holiday gatherings.  Believe it or not I’ve fooled quite a few SAD (Standard American Diet) eaters with these potatoes!

In short, these Nutritarian Mashed Potatoes are made to be shared and quite honestly I think they’re the prefect ambassador recipe to share with friends and family who aren’t quite so sure about your vegan-nutritarian lifestyle.

Secret’s in the Sauce & Simple Ingredients

You’ll only need to round up eight simple ingredients to make one seriously epic pot of mashed potatoes!  I can’t wait to show you how easy this is…

And what’s the secret, you ask?  What’s going to take simple boiled potatoes to nutritarian-creamy-yumminess-land?

So glad you asked!

The secret is literally in the sauce.  Cauliflower sauce that is!

Now this Classic Cauliflower Cream Sauce is so amazing it has its own full recipe that I recommend you check it out here.

One head of boiled cauliflower, nutritional yeast and raw cashews create a holy trinity of creaminess and richness that would rival any milk-butter-sour-cream combo you could dish up!  It works over bean pastas, any steamed veggie you throw at it and it’s our secret weapon to making the most unbelievably delicious Nutritarian Mashed Potatoes, ever.

You’ll only need 8 simple ingredients:

• potatoes (see below for varietal recommendations)
• garlic
• cauliflower
• onion
• nutritional yeast
• raw cashews
• unsweetened, plain almond (or plant) milk
• liquid aminos

What Kind of Potatoes Are Best for This Recipe?

I’ve made this recipe with russet, red and yellow potatoes.  In all my pictures I’ve used russet potatoes.

But in my opinion all three of those varieties work wonderfully.

If you go with red or yellow potatoes be sure to increase your number of potatoes to 12 to 14 depending on their size.

Wait, I Thought Nutritarians Don’t Eat Potatoes?

I wrote a very thorough article on this topic that you can read here!

Nutritarian Mashed Potatoes Particulars

This is essentially a two step recipe.

First you’ll make a batch of that Classic Cauliflower Cashew Cream Sauce we talked about earlier.

One head of boiled cauliflower, nutritional yeast and raw cashews create a holy trinity of creaminess and richness that would rival any milk-butter-sour-cream combo you could dish up!

Then it’s as simple as cutting up some russet potatoes (and keep that skin on there–it adds a nice bite) and boil those babies with three to four cloves of garlic.   All that garlicky goodness infuses the potatoes with flavor while they cook (plus, mincing garlic is for the bees).

After a rough mash you’ll add the cauliflower sauce and give everything a thorough mixing.

Step one is easy: cut up some russet potatoes (and keep that skin on there–it adds a nice bite) and boil those babies with three to four cloves of garlic.   All that garlicky goodness infuses the potatoes with flavor while they cook (and, let’s face it, mincing garlic is for the bees).

How Far in Advance Can I Make These?

These Nutritarian Mashed Potatoes last for up to 9 days in the fridge (stored in snap-lock glass containers or glass Mason jars–get all my food storage recommendations here).  I personally find them to be most flavorful after 1 to 2 days in the fridge.

They can also be frozen for up to 2 months.  Just allow them to defrost on the kitchen counter before reheating.

Leveling-Up the Gravy Game

I want to get one thing straight, right off the bat: These Nutritarian Mashed Potatoes are more than enough on their own.

Seriously, no gravy is required.

But, gravy happens.

And it happens hard on those holidays and special occasions!

There are two mushroom gravy recipes I suggest with these mashed potatoes:

• Creamy Nutritarian Mushroom Gravy: this is my free recipe that uses that leftover cauliflower sauce
• Porcini-Pecan Herb Gravy: this is from Week 5 – European Bistro of my premium prepping program

Now, I always try really hard not to play favorites with my recipes, but I just can’t stop gushing about that Porcini-Pecan Herb Gravy shown in the pic above.

If you’re already a member of my prep program you’ll find the recipe on RC-84.  And if you’re going to make this for the holidays I recommend blending about half the gravy with 2 tbsp raw cashews to add that quintessentially creamy, light-brown gravy color!

5 from 15 votes

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Nutritarian Mashed Potatoes

Vegan, oil-free mashed potatoes recipe that's as creamy, fluffy and delicious as the “real thing.”  Nutrify your holiday favorite with this easy recipe!

Course Side Dish

Cuisine American

Keyword holidays, nutritarian, oil free, potatoes, potluck, vegan

Cook Time 15 minutes

Total Time 15 minutes

Servings 8 cups

Calories 333.6 kcal

Author Kristen Hong

Ingredients

• 1 head cauliflower, medium chopped
• 1/2 yellow onion large-diced
• 1 cup unsweetened almond milk (non-vanilla flavored)
• 3/4 cup raw cashews
• 1/2 cup nutritional yeast
• 2 tbsp liquid aminos
• 5 large russet potatoes large-diced, skin-on
• 3 to 4 cloves garlic

Instructions

1. You're going to make a batch of Classic Cauliflower Cream Sauce. Please note that you can make the sauce recipe first before you begin to cook the potatoes. (You can even make the sauce a day or two ahead.) But I'll include instructions on making the recipes simultaneously below:

2. In one pot add the cauliflower and onion and enough water to cover. Bring to a boil and cook until fork-tender.

3. While cauliflower is cooking, place potatoes and garlic in another pot. Bring to boil and cook until fork-tender.

4. When cauliflower and onion is finished cooking, drain and let cool for 3 to 5 minutes. Note: If you have a blender with a "hot soup" setting you can add the cooked and drained veggies directly without waiting for them to cool down. Then pour the veggies in a high-speed blender and add the almond milk, cashews, nutritional yeast and liquid aminos.

5. Once potatoes are fork-tender remove from heat and drain. Mash the potatoes and garlic (I like to leave some texture so I don't mash them down too hard).

6. Add about 2 cups of the cauliflower cream sauce to the mashed potatoes and stir well to combine. Return the potatoes to low heat to incorporate sauce. Add more sauce as you see fit.

Recipe Video

Recipe Notes

Depending on the size of your cauliflower you'll likely have leftover sauce.  I recommend using 1 cup of extra sauce to make this Creamy Nutritarian Mushroom Gravy recipe. 

The leftover Classic Cauliflower Cashew Cream Sauce can be stored in a glass Mason jar and will keep well in the fridge for up to 9 days. 

The Nutritarian Mashed Potatoes should be stored in glass snap-lock containers or quart-sized wide-mouth Mason jars and will last for up to 9 days in the fridge and 2 months in the freezer.

Nutrition Facts

Nutritarian Mashed Potatoes

Amount Per Serving (1 cup)

Calories 333.6 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1.1g7%

Polyunsaturated Fat 1.15g

Monounsaturated Fat 3.11g

Sodium 325.46mg14%

Potassium 1296.55mg37%

Carbohydrates 56.2g19%

Fiber 7.89g33%

Sugar 4.1g5%

Protein 17.8g36%

Vitamin A 2.33IU0%

Vitamin C 49.49mg60%

Calcium 109.48mg11%

Iron 4.24mg24%

* Percent Daily Values are based on a 2000 calorie diet.

Yup, it’s official, your holidays just got a whole lot easier (and healthier) with this this Nutritarian Mashed Potatoes recipe.

I promise, you’re not going to feel deprived while you eat to live your way through the holidays!

As I see it you really have two choices: (1) you can take the time “off” to indulge in standard American holiday meals, or (2) you can dedicate yourself to your nutritarian path and practice the lifestyle by nutrifying the meals you love.

I can’t wait to hear what you think of this recipe!  Please leave a rating and comment below!