Vegan Mashed Potatoes (Low-Fat)


I have recently gone vegan, which I love, but I missed one of my favorite things, mashed potatoes. I decided to create a simple vegan and soy-free recipe for the non-chef - me! So here it is - a nice base recipe if you are lactose intolerant (like my son) and/or vegan. Hope you like!

Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
4 servings


  • 6 baby red potatoes, halved, or more to taste

  • ¼ cup unsweetened almond milk, or more to taste

  • ½ lemon, juiced, or more to taste

  • 1 tablespoon soy-free buttery spread (such as Earth Balance®), melted, or more to taste

  • 1 teaspoon minced garlic, or more to taste

  • ½ teaspoon salt, or to taste


  1. Bring a large pot of water to a boil. Add potatoes. Reduce heat to medium-low and simmer until potatoes fall apart with pierced with a fork, about 15 minutes. Drain.

  2. Place potatoes in a deep bowl; mix lightly. Add almond milk, lemon juice, buttery spread, garlic, and salt. Mash to desired consistency.

Cook's Notes:

These are not exact measurements - this is definitely a recipe to play around with - but I did use all the lemon juice!

You can also used a baked potato and a few baby red potatoes - this gives a chunkier texture, which I prefer.

Substitute any non-dairy milk for the almond milk if preferred.

Nutrition Facts (per serving)

68 Calories
3g Fat
11g Carbs
1g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 68
% Daily Value *
Total Fat 3g 3%
Saturated Fat 1g 4%
Sodium 327mg 14%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 6%
Total Sugars 1g
Protein 1g
Vitamin C 16mg 80%
Calcium 29mg 2%
Iron 1mg 3%
Potassium 293mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.