Cheesy Vegan Mashed Potatoes [Gluten-Free, Low-FODMAP]

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These Cheesy Vegan Mashed Potatoes have all the cheesy flavor without any of the cheese, you won’t believe they’re actually dairy-free. These low-FODMAP mashed potatoes swap out garlic for garlic-infused olive oil, replace dairy-based milk with almond milk and use nutritional yeast in place of cheese.

If you’ve been a follower of our blog, then you know that Greg was diagnosed with IBS in 2015.

If you’re new to our blog, you also now know that Greg was diagnosed with IBS in 2015. 😉

You’ll have to excuse my madness…I’m running on empty here.

Like so many others this Thanksgiving week, I am inundated with things to do and not enough hours in the day in which to do them.

Of course, my mind has chosen 2 am to worry about each one of them rather than allowing my body to get its much-needed sleep. And, so begins the holiday season. 🙂

Anyway, due to his IBS, Greg has been noticing some intermittent issues with dairy lately. Some days he can tolerate it, and some days he just can’t.

Therefore, I’ve been trying to create more dairy-free options of our favorite dishes.

So, I set out to make a dairy-free version of cheddar mashed potatoes. 

I also decided that I wanted to keep this dish low-FODMAP, so that those who are following such a diet can still enjoy a deliciously delightful side of mashed potatoes this holiday season.

Just because you have to eliminate foods from your diet, doesn’t mean you have to eliminate flavor.

Ingredients Needed to Keep These Mashed Potatoes Low-FODMAP and Vegan

To keep these mashed potatoes low-FODMAP, I used garlic-infused olive oil rather than garlic cloves or garlic powder and unsweetened almond milk in place of dairy-based milk.

I also added dried chives, ground mustard, white pepper and kosher salt for the seasonings and nutritional yeast for the “cheese.” This Monash University article lists nutritional yeast as low-FODMAP. 

These super taters are so creamy and flavorful, if I didn’t tell you, you just might not know they’re dairy-free. Yup, they’re that good! 🙂

How to Make Cheesy Vegan Mashed Potatoes

Start by peeling and chopping your potatoes.

Next, add the potatoes to a 4-qt. pot and cover with one inch of cold water. Bring to a boil and then reduce the heat to a maintain a simmer.

Cook until potatoes are tender all the way through (approximately 15-20 minutes).

Be careful not to overcook or the potatoes will become too starchy. Drain the potatoes in a colander and then return them to the pot.

Add garlic-infused olive oil and almond milk. Mash with a potato masher until lumps are gone.

Stir in nutritional yeast, chives, ground mustard, white pepper and kosher salt.

Time to bust out that potato peeler!

What to Serve These Non-Dairy Mashed Potatoes with

• Marinated Tempeh
• Baked Tofu Bites
• Chickpea Veggie Loaf

If you want more dairy-free taters, check out this recipe for mashed potatoes with almond milk and vegan cream cheese next.

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5 from 17 votes

Cheesy Vegan Mashed Potatoes

These Cheesy Vegan Mashed Potatoes have all the cheesy flavor without any of the cheese, you won't believe they're actually dairy-free. These low-FODMAP mashed potatoes swap out garlic for garlic-infused olive oil, replace dairy-based milk with almond milk and use nutritional yeast in place of cheese.

Course Side Dish

Cuisine American

Keyword dairy-free, gluten free, holiday recipes, low fodmap, mashed potatoes, meatless monday, thanksgiving, vegan, vegetarian

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 6

Calories 211kcal

Author Sherri Hall

Ingredients

• 2 1/2 lb. yukon gold potatoes
• 1/4 cup garlic-infused olive oil
• 1/2 cup unsweetened almond milk
• 1/2 cup nutritional yeast
• 2 tsp dried chives
• 1/2 tsp ground mustard
• 1/8 tsp white pepper
• 1/2 to 1 tsp kosher salt (to taste)

Instructions

• Peel and chop potatoes so that they are uniform in size.
• Add the potatoes to a 4-qt. pot and cover with one inch of cold water. 
•  Bring to a boil and then reduce the heat to a maintain a simmer. 
• Cook until potatoes are tender all the way through (approximately 15-20 minutes). Be careful not to overcook or the potatoes will become too starchy. 
• Drain the potatoes in a colander and then return them to the pot. 
• Add garlic-infused olive oil and almond milk. Mash with a potato masher until lumps are gone.
• Stir in remaining ingredients until combined.

Suggested Equipment/Tools

Vegetable Peeler

4-qt. Stainless Steel Pot

Colander

Potato Masher

Notes

The nutrition information shown is an estimate provided by an online nutrition calculator. Accuracy is not guaranteed. Information shown should not be considered a substitute for a professional nutritionist’s advice.

*Please note the nutrition calculation is based on 1/2 tsp of kosher salt.

Nutrition

Calories: 211kcal | Carbohydrates: 26g | Protein: 7g | Fat: 9g | Saturated Fat: 1g | Fiber: 6g

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