Delicious and Healthy Mashed Potatoes & Gravy

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Who says comfort food can’t be healthy?

With a little prep and a few easy swaps, you can enjoy the ultimate comfort food without sacrificing flavor or your health goals. These delicious and healthy mashed potatoes & gravy come together quickly and easily, making them a perfect fit for meal planning.

Traditionally prepared mashed potatoes and gravy are often loaded with butter or oils for a rich, creamy taste. And for special occasions or holidays, it’s a delicious indulgence.

But for the day-to-day, extra saturated fats are not ideal for weight loss or health. Fortunately, there are substitutions and options for almost everything when trying to eat healthier.

Plant-Based Perks

Plant-based foods are nutrient-dense and offer many benefits, like reducing the risk of chronic diseases, aiding weight loss and management, boosting the immune system, and improving overall health.

Adding plant-based foods can feel daunting at first. When I started eating healthier, I felt the same way. But I was determined to find a way to still enjoy food without sacrificing flavor or giving up my go-to’s.

After many years in the kitchen, I learned it’s possible to enjoy delicious, full-flavored foods that are good for us simply by swapping out ingredients.

Simple Swaps

I made some simple swaps in this recipe to create a healthier version. First, I used tahini to replace the butter/oil in the mashed potatoes, which provides creaminess and healthy fats and nutrients. Second, I used cashews and nutritional yeast for the gravy, giving it a creamy, savory flavor loaded with good-for-you vitamins and nutrients.

These simple substitutions make this delicious, healthy comfort food perfect for a weekly meal plan.

Best Creamy Mashed Potatoes (plant-based)

Tahini offers a rich and creamy texture that replaces the butter and oil in traditional mashed potatoes. Rich in vitamins and dairy-free, it’s an excellent alternative for the day-to-day.

Serves 8–10 as a main dish or 15–20 as a side dish. I make a large batch as part of my weekly meal plan.

Prep

• Wash potatoes

• Peel potatoes (optional) * see note

• If preparing gravy too, soak cashews for 10 minutes (4 hours if you don’t have a high-speed blender)

• Make the gravy while the potatoes are boiling.

Ingredients

• 1-5 pound bag of golden potatoes chopped in half or quarters (peeled or unpeeled) *see note

• 1/3 cup tahini (or to taste)

• 3/4 to 1 cup unsweetened soy or almond milk

• 2 tsp garlic powder or 8–10 garlic cloves peeled (optional)

• 2 tsp sea salt, or to taste

• 30 turns pepper, or to taste

Note: Leaving the peels on saves time, and they have lots of good-for-you nutrients. They also provide texture and add a rustic appeal to the dish, but it’s optional.

Directions

1. Place chopped potatoes in a large pot and cover with water. If using whole garlic cloves, add in with potatoes.

2. Bring to a boil and reduce heat to medium-low.

3. Cook for 15–20 minutes or until potatoes are tender.

4. Drain.

5. Add in garlic powder (if using), tahini, milk, salt, pepper, and garlic powder if using.

6. Mash potatoes (and whole garlic if using) with a potato masher until broken down into small pieces.

7. Use a hand-held blender or continue mashing with a potato masher until smooth and creamy.

8. Adjust seasonings and milk to desired creaminess and taste.

Notes:

• Store in an airtight container in the refrigerator for up to 4 days.

Good to know: Mashed potatoes are an excellent source of fiber and packed with vitamins and nutrients. Tahini offers protein and healthy fats that support heart health.

Savory Vegan Gravy

Creamy cashews give this gravy a smooth and velvety texture. Nutritional yeast and herbs add a depth of complexity to this rich and flavorful sauce. This versatile gravy is a perfect pairing for many dishes — especially mashed potatoes.

Makes roughly 3–4 cups of gravy, serving 6–8.

Ingredients

• 1 cup raw cashews

• 2 cups water

• 2 cups of additional water or stock

• 1 vegan bouillon cube (omit if using stock)

• 2 Tbsp Tamari

• 1 Tbsp Dijon mustard

• 2 Tbsp nutritional yeast

• 1 Tbsp garlic powder

• 1 Tbsp onion powder

• 1/2 tsp sage

• 1 Tbsp dried parsley

• 20 turns pepper

Directions

1. Soak the cashews in water for 10 minutes. If you don’t have a high-speed blender, soak the cashews in water for at least two hours or overnight.

2. Drain and rinse the cashews and add to the blender.

3. Add all ingredients to the blender and blend on high until smooth.

4. Add to a medium saucepan and bring to a boiling simmer on medium heat, whisking constantly.

5. Once it reaches desired thickness (about 5 minutes), turn off the heat.

6. Taste and adjust seasonings to your desired liking.

7. Top with parsley and additional pepper (optional).

8. Serve hot over mashed potatoes.

Notes:

• If the gravy is too thick, you can add additional water. If too thin, simmer a minute or two longer.

• Store in an airtight container for up to 4 days in the refrigerator. You may need to add more water when reheating as it tends to get thick.

• Delicious over lentil loaf, mashed potatoes, and veggie burgers.

Good to know: This gravy is packed with heart-healthy fats, plant-based protein, and nutrient-dense. It’s a great source of vitamins and minerals contributing to overall health.

Perfect Pairings

• Sweet corn

• Biscuits

• Lentil loaf

• Loaded mashed potato bowls

• Veggie burgers

• Vegan Shepard’s Pie

• Roasted veggies

• Vegan Swedish meatballs

Whether you’re new to plant-based or looking for inspiration, these are a great addition to your weekly meal plan. With a little prep and a few easy swaps, you don’t have to sacrifice flavor or your health goals.

I hope you try these delicious and healthy mashed potatoes & gravy. They’re delicious everyday comfort food you can feel good about.