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.
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)
- 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!
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!
- 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
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:
In one pot add the cauliflower and onion and enough water to cover. Bring to a boil and cook until fork-tender.
While cauliflower is cooking, place potatoes and garlic in another pot. Bring to boil and cook until fork-tender.
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.
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).
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.
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.
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!
Looks so delicious and nutritious! Will have to give these a try.
Being Irish I love all things potato. Looking forward to trying out this recipe.
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?
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?
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!
Someone suggested a can of white beans..
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!
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.
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!!
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 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!!
The white sauce is amazing! Thank you for the recipe. It will become a staple in my cooking. Sandy
Yay!! So happy you’re as excited about that sauce as I am–so, so yummy!
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?
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!
Can anything be substituted for the liquid aminos?
Yes, if you can’t find liquid aminos you can do some white miso instead! Or just diluted soy sauce if you can’t find the miso!
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!!!
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!
This is truly wonderful. After being egetsrian 35 years. Now recently Vegan and wanting to eat the optimum food for all reasons.
I like what I read from Dr Fihrman however I am even more excited to have found your site.
The few recipes I have just looked at make me know I don’t have to live on bkack beans and salad.
For me it’s a bit of a challenge only because I have never followed a recipe in my life.
These look so simple and so creative. I can wait.
So nice to meet you Shelley!
I’m so happy to hear that you found Dr. Fuhrman and are enjoying the nutritarian recipes!!
Thanks for taking the time to leave a review!
Another winner!!! I made these and a batch of your hummus…..I’m in heaven! Thank you for these wonderful recipes…keep them coming!! 👍🏻🙏🏻🌱🌱🌱
Yay!! So happy to hear you like the mashed potatoes too, Susan!!
I will most definitely keep them coming!
I don’t know if any one else notices, but there are some discrepancies between what you described in the post and what the printable recipe says… Just FYI. Also cauliflower in the printable recipe has a typo. Thanks for all your awesome recipes!!! I can’t wait to try this one!
Yes, thank you so much for pointing that out–I’ve had a few readers let me know!
Yay!! I hope you love them as much as I do!
Hi Kristen, I’m new to your site and love all that you provide! Dr. Furhman ETL plan is great…. However I felt overwhelmed as to where to start! Your tips and recipes are awesome! I’m looking forward to a Healthy and Nutritarian 2018!
I will never dread another butter-less, salt-less bowl of cooked veggies again! The Cauliflower Cream Sauce was to die for. Seriously, you need to repurpose the sauce into it’s own blog post and recipe; it can stand alone for sure. THANK YOU for bringing new life to my kitchen.
How many servings does this recipe make?
The mashed potatoes and mushroom gravy were delicious. I did not have any of the cauliflower cream sauce left since the mushroom gravy called for one cup and the potatoes called for 2 cups so it was gone. I served this with a bean burger and asparagus. The gravy was great on the bean burger as well. A true “comfort food” meal and to think, no fats in the potatoes or gravy!! Thank-you for these recipes!
(May I mention that the potato recipe says to put the potatoes and garlic in the pan together but I did not see garlic listed in the ingredients….no biggy, I put some in but thought I would mention.)
YAY!! So, so happy to hear you enjoyed this recipe and I bet it was just delicious with a bean burger and asparagus (I’ve been having asparagus daily these last few weeks–can’t get enough of it)!
Thank you for pointing that out! I will be editing recipes in the fall and I’ll make sure to add it in there! See, it always pays to read through the explanation of recipe!
Thanks so much for taking the time to leave such a lovely and helpful comment!
The recipe calls for garlic but I don’t see garlic on the list of ingredients?
Yes, I need to update that error! It’s really just about boiling your potatoes with a few garlic cloves. I like to do 2 to 3 large ones, but its really best to your taste! Then you mash them up right with the potatoes!
Kristin, I had to tell I just made the cauliflower cream sauce, and although I may try it on potatoes, I plan to use it on other veggies and on bean pasta, adding mushrooms, diced roasted red peppers and peas. You had it right on with this one! Thank you! Sue
Yay! So happy to hear that you’re loving this recipe! I’m planning on making the Cauliflower Cashew Cream Sauce a separate post in the near future because it is so very versatile!
This Thanksgiving was the best of my life, and you and these potatoes and the mushroom gravy played a major part! I can’t thank you enough for these recipes and this website. It has been a key player in the success of my path to health and wellness being a nutritarian! I discovered Dr Fuhrman about 10 years ago and realized that I needed to find a way to eat this way because my body told me. When I ate nutritarian my body would practically sing! So I knew I needed to eat this way, but the recipes, support, ideas for success were just not available then. I tried but could not sustain eating this way. Your website and batch cooking advice were the key to my success. I have been able to eat this way for several months now and I feel fantastic! I’ve dropped 52 pounds and I can actually see myself living this way forever and finally, FINALLY reaching my perfect weight! I have battled with this for 50 years. THANK YOU IS JUST NOT ENOUGH!!! XOXOXOXO The potatoes are absolutely delicious, love the cauliflower sauce! The mushroom grave is so uniquely flavored, I could put it on many many things, and I will! God bless you and yours…you have provided a miracle for me!
Thank you SO much for this most lovely comment and review on the Nutritarian Mashed Potatoes recipe! Seriously mashed potatoes mean everything to me this time of year–you feel like you’re participating in the holidays but on your own health-promoting terms!
There is nothing that fires me up more (to do more) than hearing how the resources and recipes I’ve made have helped others in their path to health! Thank you for joining the prepping program and I’m just blown away by your tremendous success (52 pounds is just phenomenal)!!
I can’t wait for you to reach your ideal weight and I’ll be cheering you on every step of the way!
Oh. My. Food-wise, this was seriously the best Thanksgiving! Ever. Thanks to your mashed potatoes and gravy, a Nutritarian pecan pie and finally getting my tweaks right on Dr Fuhrmans Mushroom gravy do I could make green bean casserole! Such good food that had no guilt, lots of value and didn’t make me feel sick- even though I totally had seconds (and some thirds)! Thank you!!
I had leftover cauliflower sauce and gravy, so I’m going to try freezing it (for Christmas?) and hope it works! Have you tried before? Can’t imagine it being too awful- maybe a bit watery when thawed? I’ll update!
Oh I’m SO, SO happy to hear that you had such a lovely nutritarian spread this year and that the mashed potatoes were a hit!
You can absolutely freeze the cauliflower cream sauce and I just like to let it thaw on the counter. A good mix and it returns to texture!
And that’s exactly what I did–I frozen my Thanksgiving leftovers so I don’t need to cook nearly as much for Christmas!
Thank you for taking the time to rate the mashed potatoes and for your lovely comment!
How would these turn out if I doubled the cauliflower? I’m diabetic and the potatoes would shoot my blood sugar through the roof.
I think it would work, you might have to decrease the amount of cauliflower cashew sauce a bit!
Let me know how it turns out!
These mashed potatoes are absolutely delicious! They are every bit as rich and creamy as ones made with tons of butter and milk from the SAD days! The cauliflower cream sauce is nectar from the Gods!!! You have outdone yourself with that recipe! I could grab a spoon and sit down to a bowl of just the sauce! I made the mushroom gravy for a Thanksgiving and my family dove in and devoured it! The leftover cream sauce was super good drizzled over steamed broccoli, green beans and kale. It would be a delicious addition to anthing! Having these recipes in our arsenal is a true game changer! They totally stand up to the salt addicted SAD eater and we all know they are yummy AND nutritious! Thanks so much Kristen!!!
Oh thank you so much, Kelly, for your glowing review of my favorite holiday recipe!
I’m so happy to know your family enjoyed it and I’m going to be adding the Cream Sauce as its own stand-alone recipe so I can get more creative with it–lot’s of great creamy ideas to come!
Hope you had the merriest Christmas!
Planning to try these for Christmas dinner. What is the yield of this recipe in cups or servings? I am trying to figure out whether to double or triple the recipe for my gathering of 12
Hi Kristen! I made these for Thanksgiving and they were quite good. I did not make the gravy, so I had a good amount of leftover cauliflower cream. I added a squeeze of lemon, some roasted garlic cloves, black pepper and a little more nooch. I poured it over lentil pasta, sprinkled on some nutritarian part and I am in Alfredo heaven! Thanks so much
Oh Wendy I’m so happy to hear you enjoyed the Cauliflower Cashew Cream Sauce! I’m going to be making a separate post for it soon because it’s just so versatile!
This looks delicious! and very ingenious. What is the serving size of mashed potato?
Hi Celine, 1 cup serving!
Is there a substitution for Cashews if someone has a an allergy to cashews?
Love what you are doing, PLEASE don’t EVER stop!
So wonderful to hear that, Steve, thank you!
I haven’t made this recipe with any substitutions before but I’d recommend slivered almonds!
Let me know if you try it!
No nuts and seeds due to allergies. What can I sub for the cashews in this case?
If you can’t do nuts or seeds I’d replace that with beans. White or garbanzos would work!
Is there a way to make these without cashews? I have the unfortunate, immense displeasure of a severe cashew and tree nut allergy. Do have have nut substitutes for all tree nuts?
I’m so sorry to hear that! You could use slivered almonds instead and I think it would be just as delicious!
Do you need to soak the raw cashews before adding to the blender?
Hi Hayle, not for this recipe because you’re adding that cooked cauliflower and onions when you blend and that really helps to soften the cashews too!
Kristen, could you make these with roasted sweet potatoes instead of russet potatoes?
I’ve never made them with sweet potatoes, but it might work! If you try it out let us know how it goes!
We are Friendsgiving the day after Thanksgiving, so I will be doing this recipe. Can I whip these potatoes? Can’t wait to serve this!
I haven’t whipped them myself but I’d love to know how it turns out if you give that technique a try!
Hi, Excited by your cauliflower cream for the mashed potatoes. We have a cashew nut allergy in the house, is there a good substitute?
Hi! A good substitute is slivered almonds!
I’ve never used aminos., can this recipe be made without it?
Hi Tanya, if you’re not following the aggressive weight loss plan feel free to use soy sauce or reduced sodium soy sauce. Tamari would also work!
So good! No onion/garlic due to food sensitivities in household. The cauliflower sauce really added a nice layer of rich flavor – I was surprised at how endulgent these tasted. Even my bestie who wanted her “own potatoes” with Earth Balance loved these without adding EB. That is a win in my book.
YAY! I’m so thrilled to hear that everyone enjoyed the recipe! Thanks so much for taking the time to let me know they were a hit, Olivia!
I made these potatoes for my non-nutritarian family for Thanksgiving and they were a huge hit. My husband has a dairy sensitivity so I just wanted to avoid all the butter and milk that usually accompanies mashed potatoes. I did add a couple dashes of salt and some black pepper. Looking forward to the leftovers!
So happy to hear that these were a hit, Katie! Thanks so much for taking the time to leave a recipe rating and review–much appreciated!
This is such a fabulous recipe – loved by all my family who say it is way too good on its own to pour gravy over.. Thank you!
Oh I’m SO pleased to hear that! Thanks so much for taking the time to leave a recipe review and comment!