Wondering how to make instant pot mashed potatoes? Not only is this mashed potato recipe dairy free (vegan-friendly) and Paleo, but it’s also super easy to make and bursting with flavor like sweet roasted garlic, nutty nutritional yeast and bright chives. And it’s beyond creamy thanks to cauliflower, olive oil and cashew milk! Even better–these mashed potatoes are low fat, high in fiber and collagen protein, and chockfull of Vitamin C, B and K. The best comfort food!
UPDATE: This post originally appeared in November 2017.
This post is sponsored by Vital Proteins. All thoughts and opinions are my own. Thank you for supporting the brands that make it possible for Root + Revel to provide free content and healthy living inspiration.
Heavy cream, lots of butter, sour cream, maybe a little cheese. Oh yeah, and potatoes. This is the classic recipe for mashed potatoes and one that, while obviously delicious with all that creamy dairy, isn’t exactly the most healthful choice.
But did you know that it’s actually possible to make creamy, decadent mashed potatoes without dairy?
It’s true! Not only can you make healthy mashed potatoes without using any milk, butter or cheese, but you can actually make a delicious comfort food side dish that’s also low fat (less than 6 grams per serving), high in fiber and protein, and bursting with nutrients, like Vitamin C (skin-nourishing immune booster), all the B vitamins (energy and metabolism boosters, plus super important if you’re pregnant or have thyroid issues, digestive problems or heart/cholesterol troubles), and K (great for bone and blood health, critical for hormone balance).
And I promise, you’ll never miss the dairy. Seriously. And I almost never say that because, let’s be real… cheese = life.
Check it: this mashed potato recipe has all the makings of the best comfort food ever.
- It’s super easy to make. Thank you Instant Pot.
- It’s dairy free (vegan-friendly if you use vegan collagen) and Paleo.
- And yet it’s also bursting with flavor like sweet roasted garlic, nutty nutritional yeast and bright chives.
- It’s beyond creamy thanks to cauliflower, olive oil and cashew milk.
- And it’s good for your gut, skin and joints thanks to a sneaky addition of collagen.
Like I said, the best comfort food!
What is Collagen?
Now, you may be wondering why I would add collagen to mashed potatoes… and my answer is the same as it is for why I add anything healthy to my recipes:
Focus on eating more of the good things and worry less about cutting others out. That’s the fastest way I know to improve your health and maintain your sanity. Eat more good.
So I added collagen to these mashed potatoes. But what is collagen?
In case you missed our complete guide to collagen, here’s the deal: Collagen is the most abundant protein in our bodies–it’s found in our muscles, tendons, bones, skin, gut and even our blood vessels–making up 30 percent of the body’s protein.
Unfortunately, as we age, our bodies produce less collagen, leading to wrinkles, saggy skin, digestion issues, brittle hair and nails, dimples (cellulite) and joint pain.
But fortunately, you can easily add collagen protein to your diet, thanks to certain naturally collagen-rich foods (think beef, chicken, fish and egg shell membranes and yolks, and homemade bone broth) or by adding collagen supplements to recipes you’re already making, like I did here with these Instant Pot Mashed Potatoes.
What benefits can you expect from adding collagen to these mashed potatoes? For starters, you’ll add a really clean source of protein to this comfort food.
Collagen also improves your skin’s appearance, reduces joint pain, helps break down proteins and soothes your gut’s lining (AMAZING for anyone with digestion issues), increases your metabolism, strengthens teeth, nails and hair, helps your body detox AND reduces the appearance of cellulite (source).
Of course, not all collagen supplements are created equal. Collagen isn’t closely regulated by the Food and Drug Administration, so it’s super important that you do your research and pick a high-quality collagen.
You want to make sure you get one that’s completely colorless, odorless and tasteless. Ideally it will be from grass-fed animals or sustainably-caught fish, and non-GMO and/or organic. And you’ll want to make sure there are no artificial ingredients or additives used.
My favorite brand of collagen is Vital Proteins, which is made from grass-fed, pasture-raised bovine hides from Brazil, where the use of added hormones is strictly prohibited, putting the farm in line with the Global Animal Partnership 5-step animal welfare rating standards.
The natural peptides are highly bio-available, digestible and soluble in cold or hot liquids, as they’re tasteless and odorless. You’ll never even know they’re in there!
For this mashed potato recipe, I recommend either their unflavored Collagen Peptides or their unflavored Marine Collagen.
In addition to this roasted garlic mashed potato recipe with collagen, we’ve got a handful of other clever collagen recipes on R+R, including our butter coffee recipe, chai latte, these gelatin gummy sour candies, 5-minute superfood chocolate strawberry oatmeal, this collagen smoothie and this superfood hummus.
How to Make Instant Pot Mashed Potatoes
Do you have an Instant Pot? Cause you definitely need one!
This handy kitchen appliance makes lighting speed work of just about any dish, whether you’re making carnitas, soup, pasta, or in this case, mashed potatoes.
The potatoes literally cook in 4 minutes. Come on, you just can’t beat that!
I throw in a head of cauliflower to these mashed potoates too–they go totally unnoticed taste-wise AND they’re super anti-inflammatory, they improve digestion and detoxifcation, they help balance hormones and cauliflower even reduces your risk of cancer. (source)
Cauliflower is definitely a superfood and it pairs so well with potatoes
You could mash everything up right in your IP bowl too, no need to dirty another one if you don’t want to. I just recommend draining any excess water so your potatoes don’t get too mushy and wet.
Dairy Free Mashed Potato Secrets
Ok, I know I just said that I’m all about adding more good into your diet, rather than taking away… BUUUUUT hear me out.
Sometimes, in order to keep inflammation low in my body, I make a few savvy swaps to healthier items when it won’t affect the taste much.
And even better if it improves the taste and/or adds more nutrition.
So to make these mashed potatoes super creamy without any dairy, I rely on nutritional yeast (a great cheese substitute that’s nutty and full of vitamin B), unsweetened cashew milk (I recommend Forager Project), which is rich and velvety, and olive oil instead of butter. You could also use ghee, which would still be dairy free, but I like the flavor profile of olive oil with the potatoes and cauliflower, which also add creaminess.
You could also use ghee, which would still be dairy free, but I like the flavor profile of olive oil with the potatoes and cauliflower, which also add creaminess.
And to really guild the lily, mix in plenty of freshly chopped chives and that sweet roasted garlic.
These Instant Pot Mashed Potatoes are a great side dish for weeknights or when you’re feeding a crowd, and would make the perfect complement to your Thanksgiving and holiday tables this year.
Using healthy, nutrient-dense, but super delicious recipes like this on Thanksgiving and through the holidays is the best way I know to enjoy yourself without guilt or sacrifice.
And don’t forget: potatoes are not the villains the media has made them out to be.
French fries might be, potato chips aren’t the healthiest choice… but potatoes themselves are actually GREAT for you!
Potatoes are a resistant starch that actually lowers blood sugar levels, resulting in fewer insulin spikes, and a better ability to burn fat (source).
So don’t be scared of potatoes–when eaten in moderation, potatoes fuel your body with antioxidants, phytonutrients, fiber, vitamin C, vitamin B6, manganese, tryptophan, iron and potassium (double the amount in bananas!).
If you try this Instant Pot Mashed Potato recipe, be sure to share a photo and tag me @rootandrevel on social media–I’d LOVE to see how it turned out for you!
Instant Pot Roasted Garlic Mashed Potatoes (Dairy Free)
Wondering how to make instant pot mashed potatoes? Not only is this mashed potato recipe dairy free (vegan-friendly) and Paleo, but it's also super easy to make and bursting with flavor like sweet roasted garlic, nutty nutritional yeast and bright chives. And it's beyond creamy thanks to cauliflower, olive oil and cashew milk! Even better--these mashed potatoes are low fat, high in fiber and collagen protein, and chockfull of Vitamin C, B and K. The best comfort food!
For the roasted garlic:
- 1 head garlic
- 1 tablespoon organic extra virgin olive oil
- 6 organic potatoes, quartered (I recommend red and yukon gold)
For the mashed potatoes:
- 1 head organic cauliflower, cut into florets
- 1/4 cup nutritional yeast
- 2 tablespoons organic extra virgin olive oil
- 1/4 cup unsweetened cashew milk I recommend Forager
- 2 scoops Vital Proteins Unflavored Collagen Can use Collagen Peptides or Marine Collagen
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 4 tablespoons organic chives minced
On a piece of aluminum foil, add a head of garlic drizzled with olive oil. Roast at 400F for 1 hour. When done, peel the garlic or squeeze out the cooked garlic from the peels. Set aside.
- When the garlic is about 20 minutes from being done, put 1 cup of water in Instant Pot fitted with the steamer basket. Add the potatoes and cauliflower. Manual cook for 7 minutes with top sealed. Release vent when finished to let steam out.
Add the steamed potatoes, cauliflower and roasted garlic to a large glass bowl. Combine with the remaining ingredients and mash until mixed well and desired consistency is achieved (I prefer my mashed potatoes on the chunky side, so I'm careful not to overmash). Serve and enjoy!
Photo Credit: Heidi Geldhauser
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