Nutritarian Mashed Potatoes

nutritarian mashed potatoes recipe nutritarian thanksgiving ideas dr fuhrman eat to live 6 week plan vegan no oil mashed potaoesYeah, this took way too long to happen.

I’m closing in on my fourth year as a nutritarian and I never thought to make mashed potatoes?

Well, I can promise you it was worth the wait!  These nutritarian mashed potatoes are legit.  All the fluffy, creamy, savory goodness coming at you and just in time for the Thanksgiving celebrations to come!

That means vegan, oil-free, plant-based yumminess!

nutritarian mashed potatoes recipe no oil oil free dr fuhrman eat to live plan vegan creamy mashed potatoesYou’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!  But we’ll get to that in a sec.  First things first…

nutritarian-mashed-potato-recipe-no-oil-no-salt-vegan-mashed-potaoes-dr-fuhrman-eat-to-live-dietStep one is easy: cut up some russet potatoes (and keep that skin on there–it adds a nice bite) and boil those babies with two cloves of garlic.   All that garlicky goodness infuses the potatoes with flavor while they cook (and mincing garlic is for the bees).

Mash those tatters up, good.  I used a humble kitchen fork–but if you’ve got a potato masher on hand, now’s the time to go to town!

nutritarian-mashed-potatoes-and-gravy-recipe-dr-fuhrman-eat-to-live-program-vegan-dairy-free-mashed-potaoesSo, here’s that special sauce I was talking about…

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!

Blend it all in the high-speed and stir it into those mashers and you’re ready to go!  You’re going to have cauliflower sauce left over, which is absolutely perfect, because you’re going to have to make this mushroom gravy recipe.

vegan no oil no-added-salt mashed potaoes recipe Dr Fuhrman 6 week program eat to live dr greger nutrition facts org engine 2 dietYup, it’s official, your holidays just got a whole lot easier (and healthier) with this this dynamic duo.

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

Trust me, I know just how easily you can fall off track during 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.

This mashed potato and gravy recipe does just that: it liberates you to enjoy the holidays on your terms, and there’s nothing better to be grateful for this season!

Wishing you a wonderfully happy Thanksgiving!

xo, Kristen


5 from 2 votes

Nutritarian Mashed Potatoes

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

Author Kristen | Hello Nutritarian


  • 5 large Russet potatoes lage-diced, skin-on
  • 1 culiflower, 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 or coconut aminos


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

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

  3. When cauliflower and onion is finished drain and let it cool for 3 to 5 minutes. Then pour the veggies in a high-speed blender and add the almond milk, cashews, nutritional yeast and liquid aminos.

  4. 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).

  5. 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.

nutritarian ebook 7 day Salad Cleanse ebook lead magnetDid you enjoy this post?  Sign up for my weekly post updates and get my free eBook sent to you right away!  If you want an easier transition into Dr. Fuhrman’s plan, this is perfect for you!

Like Us On Facebook Hello NutritarianLike Hello Nutritarian on Facebook and join a community of people who want to regain their health with nutritional excellence–there are great giveaways too!

Join us on Pinterest buttonFollow Hello Nutritarian on Pinterest and check out my most popular board, that’s all about nutritarian living: Eat to Live!

Meet Kristen | Hello Nutritarian

Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

Subscribe for Weekly Updates

Sign up to receive my 7-day Salad Cleanse E-Book!


  1. Juniper

    This looks great, but can you make it the night before? If so, do you have a guidance to offer when making this in advance?

  2. susanne

    Hi – I am super interested in making this for my kids. But alas, they are allergic to nuts. Is there a close seed substitute that can be used instead of the Cashews?

    1. Kristen

      Hi Susanne!

      I would say a close seed alternative would be sunflower seeds. Maybe soak them for a bit before.

      If you try a seed version please let me know how it turns out!

      xo, Kristen

  3. Nickole

    I made these this week! Yummm! I also used leftovers to make Potato Cakes for breakfast. Just squished a patty of masshed potatoes into a hot frying pan – no oil or fat needed. Thanks for the recipe!

  4. Jennifer

    I’m just over 3 weeks into eating as close to the nutritarian diet as I can get (still can’t quite handle raw veggies, but I’m working on it) and these mashed potatoes were TO DIE FOR! I was super skeptical, mashed potatoes without dairy or salt sound like the most bland thing on the planet, but these were absolutely incredible. I used them to top off a vegetable and lentil shepherd’s pie with fantastic results. Between this and your baked tofu fingers I’ve been able to resist all urges to break my eating plan, so thank you.

    1. Kristen

      Hi Jennifer!

      YAY!!! That’s what I love to hear!! Helping to keep nutritarians on track is what I’m all about!!

      Oh wow, your veggie and lentil Shepard’s pie sounds amazing–I may seriously need to make that recipe because I love these potatoes so much!!

      Thanks so much for letting me know that you liked the recipe–I love getting feedback!!

      xo, Kristen

  5. Julie Creveling

    I have made this twice this week! It’s delicious. Thank you so much for posting it. I’m new to eating nutritarian, but am LOVING it.

    Thanks again,

    1. Kristen | Hello Nutritarian Post author

      Hi Julie,

      Thanks so much for taking the time to leave a review on the recipe!

      I love these so, so much and I’m so happy that they have been popular with my readers too!!

      Welcome to your nutritarian journey and I’m so happy you found the site!!

      xo, Kristen

  6. Carrie

    Our dinner was delicious, great mashed potato recipe and the gravy was lovely with the potatoes as well as leftover lentil loaf and a bag of steamed greens!

    I have extra cream sauce left over, what other recipes can I use it in?

    1. Kristen | Hello Nutritarian Post author

      Oh Carrie, I’m so happy to hear that you enjoyed this recipe! What a lovely dinner you made with the lentil loaf and greens!

      Oh, so many ways to use it! My favorite is over bean pasta (my favorite is Banza garbanzo bean pasta you can check it out here) and add some water-sauteed mushrooms and spinach–it’s almost like an Alfredo sauce!

      You can also add it to red lentils with a little curry powder and veggies for a creamy Indian-style stew! I also use it as cheese substitute on a whole wheat pita pizza!

      xo, Kristen

  7. Katie

    This recipe (along with many of your others) includes nutritional yeast. Although I understand the benefits of using it, unfortunately I have a sensitivity to yeast. Do you have a suggestion for a good substitute? Dying to try your recipes!!!

    1. Kristen | Hello Nutritarian Post author

      Hi Katie!

      I do use nutritional yeast a lot–mostly as a salt-replacement or an enhancer for that umami flavor.

      For this recipe, I think you could easily replace the nutritional yeast with 1 tbsp of white miso paste. In general that’s a great alternative!

      Thanks so much for your comment and if you try it out with miso please let us know how it goes!

      xo, Kristen


Leave a Reply

Your email address will not be published. Required fields are marked *