3-Ingredient Vegan Mashed Potatoes (dairy-free, oil-free)

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This simple, 3-ingredient mashed potato recipe is vegan, dairy-free, oil-free and healthy enough to eat every day!


  • Stock Pot
  • Potato masher
  • Colander


  • 2.5 pounds gold potatoes scrubbed and washed clean, cut into 2 inch pieces
  • ½ cup almond milk unsweetened, unflavored
  • ½ teaspoon sea salt more, to taste


  1. Add cut potatoes to a stockpot and then cover with water and bring to a boil over high heat.
  2. Boil until potatoes are fork tender.
  3. Drain water and put potatoes back in pot or in large heat-proof bowl.
  4. Add almond milk and salt and then mash well with a potato masher. Taste and adjust seasoning, to your preference.


  • You can use russet potatoes for this recipe instead, but the gold potatoes really do make the best mashed potatoes, in my opinion.
  • Instead of almond milk, you can use any other unsweetened, unflavored plant-based milk, such as: soy milk, oat milk, etc.
  • Instead of sea salt, you could use kosher salt (you’ll likely need to double the amount of kosher salt), garlic salt, seasoned salt or a no-salt seasoning.
  • To mix it up, consider adding in: roasted garlic, sauteed garlic, parsley, chives, green onion or rosemary.


Serving: 1cup

Calories: 223kcal | Carbohydrates: 50g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 348mg | Potassium: 1194mg | Fiber: 6g | Sugar: 2g | Vitamin A: 6IU | Vitamin C: 56mg | Calcium: 72mg | Iron: 2mg

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About the Author: Jenny Kristy

Spice Seeker, Recipe Weaver, Nomad Chef |With a passport bursting with stamps and a pantry overflowing with global spices, Jenny Kristy isn't just a cook, she's a culinary nomad. Her travels fuel her passion, transforming exotic flavors into recipes that tantalize and transport. She weaves magic in her kitchen, sharing her adventures through meals that whisper of Marrakesh markets and Tuscan trattorias. From teaching sushi to whipping up Moroccan masterpieces, Jenny ignites wanderlust and connects cultures, one delicious bite at a time.

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