I live in the Carolina’s where mashed potatoes and gravy are a staple. My mom used to make the best in the world. Think Paula Deen where they are laden with butter.
You’re going to love these homemade mashed potatoes & gravy because they are…
- Packed with fiber and nutrients
- Super flavorful
- Simple to make
- Delicious alone or with brown gravy
Southern mashed potatoes
It just so happens that my mom looks (and talks) just like Paula Deen and has been mistaken for her a number of times in the past. That’s the truth!
However, after I switched to a healthy whole food plant-based lifestyle a number of years ago, I knew that fat-filled mashed potatoes and gravy would no longer be a part of my diet. Or would they?!
I had been using my mom’s recipe for 30 years, and one of the secret ingredients to getting that perfectly creamy taste is mayonnaise.
Vegan mayonnaise recipe
Since I use my Low-Fat Eggless Mayo in many other recipes, I thought it would be worth a try in this experimental mashed potatoes recipe as well. And, it WORKED! They are delicious!
I frequently share my mashed potatoes with friends and relatives, and they don’t even realize that they have a fraction of the fat without butter and traditional mayonnaise. Served with Mushroom Gravy, they’re amazing!
How to make vegan garlic mashed potatoes
Place garlic in a medium saucepan, and arrange the potatoes over garlic. Add water and bring to a simmer over medium heat.
Once the pot is boiling, reduce heat to low, cover, and cook about 20 minutes, until potatoes are tender. Check occasionally and add more water if the saucepan becomes too dry.
Now, remove potatoes from heat, drain water, and mash with potato masher or fork. Stir in almond milk, vegan mayo, spices, and salt to taste. I also some times add a little dry parsley.
RECIPE CARD BELOW
Tips for making easy vegan mashed potatoes
- Don’t overcook the potatoes, so the finished product will not be mushy.
- Most definitely don’t leave out the mayo. It’s a key ingredient.
- Adjust the salt to your taste preference, as it can make a huge difference in flavor for this dish.
- Try this with some of the recommended meals below.
- These mashed potatoes gravy are perfect for Thanksgiving and other holidays.
Nutrition in red potatoes
Sometimes I like to make these with red potatoes. One medium red potato has about one-third of our daily Vitamin C requirement, plus four grams of protein and three grams of fiber. Leave the skin on, because that is where most of the goodness resides.
A medium, red-skinned potato that’s baked measures about 2.25 to 3.25 inches in diameter. If you eat the skin and flesh of the potato, you’ll get 153 calories, 3 grams of protein and less than 1 gram of fat, according the U.S. Department of Agriculture. This makes potatoes a good fit for low-fat diets.
Red potatoes also provide you with a variety of vitamins to maintain your health. A medium red potato provides 36 percent of the daily value of vitamin C. Your body needs vitamin C to form collagen — an essential connective-tissue protein — to fight infections, to help iron and copper absorption and to maintain healthy bones.
You’ll also get 19 percent of the daily value for vitamin B6, 13 percent for niacin and 12 percent for folate from red potatoes. These B vitamins aid in energy metabolism, cell growth and repair, keeping skin and nerves healthy, and they help prevent certain neural-tube birth defects in babies.–LiveStrong
10-Minute Brown Gravy for mashed potatoes
In addition to the mushroom gravy recipe here, I also have an Easy Vegan Brown Gravy recipe that only takes about 10-minutes to make. It’s super simple and SO savory.
This mashed potato gravy recipe is also wonderful with my No-Meat Loaf! This meatless loaf is something that I take to family gatherings on a regular basis.
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Recipe adapted from The Cancer Survivor’s Guide by Dr. Neal Barnard
Great recipes that go well with mashed potatoes and gravy
Garlic Mashed Potatoes
- 5 whole garlic cloves, peeled
- 2 large russet potatoes, peeled and cut into chunks
- 1/2 cup water
- 1/4-1/2 cup plain almond milk, or any plant-based milk
- 1 Tbsp low-fat eggless mayo (link in instructions below and article above)
- 1/2 tsp salt
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/4 cup water
- 12 ounces mushrooms, sliced, button, cemini, or your favorite
- 1-1/2 cups veggie broth
- 1/4 cup flour, (rice flour if gluten intolerant)
- 1-2 Tbsp soy sauce or tamari, (gluten-free if necessary)
- 1 tsp Italian seasoning, dry
- 1/4 tsp salt
- 1/4 tsp black pepper
Garlic Mashed Potatoes
- Place garlic in a medium saucepan. Arrange potatoes over garlic. Add water and bring to a simmer over medium heat. Once boiling, reduce heat to low, cover, and cook about 20 minutes, until potatoes are tender. Check occasionally and add more water if saucepan becomes too dry.
- Remove potatoes from heat and mash with potato masher or fork. Stir in almond milk, vegan mayo, spices, and salt to taste. I also some times add a little dry parsley.
- Heat water in nonstick skillet. Add mushrooms and cook until soft.
- Combine 1 cup of the veggie broth and all of the flour in a bowl and whisk until smooth.
- Add the remaining 1/2 cup of broth, soy sauce, seasonings, and about half of the flour mixture to the mushrooms. Simmer for 3-5 minutes, stirring often.
- Stir in the remaining flour mixture and cook, stirring constantly, until thickened. Remove from heat and serve warm, as soon as possible.
- This recipe goes great with No-Meat Loaf. Link below to recipe.
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Nutrition Information:Yield: 4
Amount Per Serving: Calories: 217 Total Fat: 1.9g Carbohydrates: 43.1g Fiber: 6g Protein: 6g
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