Dairy and Gluten Free High Fiber Mashed Potatoes

gluten and dairy free creamy mashed potatoes in a glass bowl on the countertop with a serving spoon in it.
Cheri Moore

Written by Cheri Moore

December 9, 2021

These creamy dairy and gluten free high fiber mashed potatoes are delicious for the whole family! My picture by picture directions are visually friendly and easy to follow.

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Enjoying Food and Managing Blood Sugar

In high school at a Christmas pancake fundraiser, I realized that food was affecting my blood sugar levels and mood. My mother was a diabetic, so we rarely ate pancakes. Thus, I ate and ate and ate. In less than an hour, I felt very irritable. About an hour later, I felt sleepy. I recognized the symptoms that I had so often seen in my mother. However, I had no idea how to help myself.

In hindsight, difficulty breaking down processed sugar most likely explained my stomach issues and fatigue. While growing up, my mother realized I needed more sleep than my siblings. Since my father was in the military, I rarely saw a doctor more than once a year. Needless to say, answers were not found. That is not until my mother was diagnosed with diabetes.

I began to feel better after my mother and father changed our family’s diet. My father moved us to the country. We grew our own vegetables, bought chickens and a few cows. Suddenly, my diet changed from overly processed food to fresh and organic food. To this day, I still enjoy gardening and life in the country. I am happiest in the kitchen experimenting with new gluten and dairy free recipes.

creamy high fiber dairy free mashed potatoes in a glass bowl with a spoon sticking out. The glass bowl is sitting on a grey speckled countertop. In the top left hand corner is a tan circle with white text. In the center at the bottom is another tan box with white text.

Thanksgiving Traditions

What are your favorite Thanksgiving foods? Since my mother is diabetic, we always ate sweet potatoes. They are higher in fiber than white potatoes. However, there is nothing like mashed potatoes and gravy with leftover turkey. Unfortunately, eating mashed potatoes typically spikes my blood sugar.

Do you know that different types of potatoes have different amounts of starch? According to WebMD, potatoes quickly affect our blood sugar. My blood sugar spiked whenever I ate a potato, mashed potatoes, or enjoyed potato soup. I oftentimes needed a nap afterward. I was so bummed that I became determined to find a way to enjoy potatoes. Today, I am sharing a few of my secrets.

Kill Bacteria and Increase Fiber

Keep the potato peel on your small red potatoes! Before you cut the potatoes up, scrub and soak them in apple cider vinegar to kill bacteria. No peeling is such a time saver when the potatoes are so small. Soak them in the water with a 1/2 cup of apple cider vinegar for twenty minutes or longer. Then, scrub, rinse, and dice up the potatoes.

Decrease the Starch

Learning about the different types of potatoes is the first step towards decreasing the amount of starch in your potato dishes. I had no idea there were so many choices. I discovered that red potatoes have a medium amount of starch. Also, they mash up into a creamy texture.

A friend gave me a wonderful tip. Clean and cut up the potatoes hours before you need to cook them. Place the chopped potatoes in a bowl and cover them with water. Then cover the bowl with plastic wrap and put it in the refrigerator. Soaking cut up potatoes in water for hours removes starch. Also, adding ½ teaspoon of salt to the water while they soak adds to their flavor. Before cooking, strain the potatoes to get rid of the starch. Then, add clean water and a bit more salt.

Dairy and Gluten Free High Fiber Mashed Potatoes Ingredients:

  • 1-2lbs of organic red potatoes
  • 1/4-1/3 cup of apple cider vinegar
  • 4-6 tablespoons of dairy free or vegan butter
  • 1/2 teaspoon of salt for water
  • 1/2 teaspoon of salt for mashed potatoes
  • 1/4 teaspoon of pepper
  • 2 teaspoons of Benefiber (optional)
  • 1/2 cup of reserved potato water or dairy-free milk

Dairy and Gluten Free High Fiber Mashed Potatoes Directions:

Scrub your red potatoes under running water.

Three small red potatoes sitting on top of a bag of simple truth organic red potatoes. There is a gray box with black text at the top.

Measure out 1/4 cup to 1/3 cup of apple cider vinegar.

The left image is a bottle of heinz apple cider vinegar sitting on a countertop with a glass deck door in the background. The image on the right is a close up of a glass measuring cup with 1/3 cup of apple cider vinegar in it. There is a gray box with black text at the top.

Pour the apple cider vinegar into a large bowl. Add your small red potatoes. Then, add enough water to the bowl to cover the potatoes. Soak the potatoes for 20 minutes to give them a good cleaning before you make your mashed potatoes. I clean my potatoes this way because I like to leave the skin on them for additional nutrients.

If you peel your potatoes, you can choose to skip soaking them in vinegar water.

Red potatoes in a glass bowl soaking in an apple cider vinegar and water mixture. The bowl is sitting in a stainless steel sink. There is a gray box with black text at the top.

Rinse the potatoes off after 20 minutes and then chop them up. The smaller the pieces, the faster they will cook.

Fill your pot with water. Add your potatoes to the pot and allow them to soak for at least 20 minutes to draw out some of the starch. (this step is optional, but beneficial if you have blood sugar issues)

Chopped potatoes in a stainless steel pot on a stovetop. The potatoes are submerged in water. There is a gray box with black text at the top.

Strain the soaked potatoes in the sink.

chopped potatoes in a white plastic strainer sitting on the countertop for creamy mashed potatoes. There is a gray box with black text at the top.

Fill the pot with fresh water. Then add your potatoes and a 1/2 teaspoon of salt.

Chopped potatoes in a stainless steel pot on a stovetop. The potatoes are submerged in water and salt has been added to the pot. There is a gray box with black text at the top.

Turn the burner on medium to medium-high heat. I like to put mine on #6.

stovetop temperature guage turned to #6. The back plate is gray and the knob is black. There is a gray box with black text at the top.

Bring the pot of water with the potatoes to a boil. Then, reduce the heat to medium-low.

Simmer the potatoes for about 30 minutes.

Stainless steel pot with the lid slightly ajar sitting on the stovetop. It is filled with potatoes for creamy mashed potatoes. There is a gray box with black text at the top.

The potatoes are done when a fork easily breaks a piece apart.

Cooked potatoes for creamy mashed potatoes in a stainless steel pot before they have been strained. There is a gray box with black text at the top.

Put a bowl under the strainer to reserve the potato water.

White plastic strainer sitting in a metal mixing bowl on the counter top. There is a gray box with black text at the top.

Strain your cooked potatoes.

Potatoes in a white plastic strainer. There is a gray box with black text at the top.

In a mixing bowl, add 4-6 tablespoons of any type of dairy free butter. If I have vegan plant-based butter sticks, their Tablespoon markings save time. Another option is any dairy-free butter like Earth Balance’s Soy Free Butter.

butter still wrapped in its paper sitting in a glass mixing bowl on the countertop. There is a gray box with black text at the top.

Add your strained potatoes to the mixing bowl and add a 1/2 teaspoon of salt.

cooked diced potatoes in a glass mixing bowl on a white stand mixer. A hand is holding a half teaspoon of salt above the bowl. There is a gray box with black text at the top.

Measure out a 1/4 teaspoon of black pepper.

a 1/4 tsp metal measuring spoon sitting on top of a metal tin of black pepper on the countertop. There is a gray box with black text at the top.

Add the black pepper to the mixing bowl and mix the potatoes on low or medium.

1/4 tsp measuring spoon of black pepper being dumped into a stand mixer's mixing bowl of creamy mashed potatoes.

Add 2 teaspoons of Benefiber to the mixing bowl. Benefiber makes your mashed potatoes high in fiber and helps regulate blood sugar. (optional)

Green bottle of Benefiber sitting on a wooden cutting board on the countertop. There is a metal 1 tsp measuring spoon with benefiber sitting in front of it on the cutting board.

While it is mixing, add 1/2 cup of your reserved potato water or dairy-free milk of your choice.

A 1/2 cup of reserved potato water being held above a metal bowl of potato water. There is a gray box with black text at the top.

Enjoy your creamy dairy and gluten free high fiber mashed potatoes!

glass bowl with high fiber mashed potatoes and a metal serving spoon

Printable Recipe Card for Dairy and Gluten Free High Fiber Mashed Potatoes

Recipe card with ingredients, directions, and one picture of gluten and dairy free creamy high fiber mashed potatoes.

Leave a comment below if you enjoyed this recipe!

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