Low Sodium Roasted Garlic Mashed Potatoes

garlic mashed potatoes

Low Sodium Roasted Garlic Mashed Potatoes

Anyone can boil potatoes and mash them up, but making mashed potatoes that are creamy and delicious can be difficult. Roasted garlic is a potatoes best friend and goes especially well with mashed potatoes. This low sodium garlic mashed potato recipe is very tasty and is sure to impress anyone you serve them to. I really like to roast a bunch of garlic before hand and keep it in the fridge for when I want to use it in recipes like this one. It’s so simple to put a bunch of garlic cloves into an aluminum foil pouch, pop it in the oven and boom, delicious roasted garlic!
5 from 2 votes
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High Phosphorus, High Potassium, Low Cal, Low Fat, Low Protein, Low Sodium
Total Time: 45 minutes
Servings: 8 Servings


Calories:124 kcal
Carbs:23 g
Sodium:22 mg
Potassium:719 mg
Phosphorus:69 mg
Protein:5 g
Fiber:4 g


  • 8 Roasted Garlic Cloves
  • 8 Yukon Gold Potatoes
  • 1/3 cup Oat Milk
  • 1 tbsp Olive Oil
  • 1/2 tsp Ground White Peppercorns


Roasting the garlic

  • Pre-heat the oven to 425 degrees. Peel and cut the ends off 8 cloves of garlic. In a bowl, toss the olive oil and garlic cloves together. Poor the garlic into a sheet of aluminum foil about 12 x 12 inches. Fold the foil over the garlic 1 side at a time to create a pouch. Roast the entire pouch in the oven for 20-30 minutes or until browned and slightly translucent.

Boil Potatoes

  • While the garlic is roasting, peel and chop the potatoes into 1-inch chunks. Place potatoes in a stockpot and cover with water. Bring to a boil and reduce to a simmer. Simmer until potatoes are fork tender, about 15 minutes.

Bringing it all together

  • After your potatoes are fork tender, strain them and return them back into the stock pot you boiled them in. Place them back over the heat on low (making sure to keep an eye on them) to draw out a bit more of the moisture, about 2-3 minutes.
  • Turn off the heat and add in your milk, the roasted garlic, and white pepper. Using a potato masher or heavy-duty whisk, mash up the potatoes until you reach the desired consistency.

    Do not over mash them or they will become gummy!

Full Nutrition

Nutrition Facts
Low Sodium Roasted Garlic Mashed Potatoes
Amount Per Serving (1 cup)
Calories 124 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 22mg1%
Potassium 719mg21%
Carbohydrates 23g8%
Fiber 4g17%
Sugar 1g1%
Protein 5g10%
Vitamin A 21IU0%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 2mg10%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin C 20mg24%
Vitamin D 4µg27%
Vitamin E 1mg7%
Vitamin K 1µg1%
Calcium 71mg7%
Copper 1mg50%
Folate 29µg7%
Iron 6mg33%
Manganese 1mg50%
Magnesium 40mg10%
Phosphorus 69mg7%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

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