Allergy free mashed potatoes can be made by using a few simple substitutions such as dairy free milk, broth, and a safe margarine or flavored oil. Some meals are just not the same without mashed potatoes and food allergies don’t have to keep you from enjoying them!
These mashed potatoes don’t contain heavy whipping cream or butter like traditional recipes but they’re still very good (and easier on the waistline, too!)The ingredients needed for this recipe include gluten free broth (if avoiding wheat/gluten), dairy/soy free milk, and dairy/soy free margarine.
If you can’t find dairy/soy free margarine (such as Earth Balance Buttery Spread) at your grocery store, olive oil will do. You could also try using a flavored grape seed or olive oil to put a different spin on these spuds.
If you can’t find rice milk or just prefer another dairy free milk such as soy or almond milk, feel free to substitute an equal amount. Just be sure to choose a plain variety rather than sweetened or vanilla flavored varieties.
My sister-in-law has made this recipe several times for family gatherings at her house. Even though it’s just my son that can’t have dairy, she makes these potatoes for everyone so he can enjoy mashed potatoes with the rest of us. And ever since she started making them, my son likes them best when they are prepared by her! 🙂
These mashed potatoes are free of dairy, soy, egg, wheat/gluten, peanuts, tree nuts, fish, and shellfish.
- 6 medium Yukon Gold potatoes, peeled and cubed into 1 inch cubes
- 1/2 cup gluten free chicken broth
- 3/4 cup unflavored rice milk or other "safe" alternative
- 2 tablespoons olive oil or "safe" margarine (like Earth Balance Buttery Spread)
- Salt and pepper to taste
Place the potatoes in a large stock pot and cover with water. Bring to a boil. Reduce heat, cover and simmer for 20-25 minutes or until potatoes are tender.
Drain the potatoes and add the broth, rice milk, oil or margarine and salt and pepper. Mash until light and fluffy. For lump free potatoes, put them in a food mill or ricer before adding the other ingredients.
Nutrition Facts: Serving size: 1/2 cup, calories: 85, total fat: 2 grams, saturated fat: 0 g, cholesterol: 0 mg, sodium: 65 mg, total carbs: 14, fiber: 1 g, sugar: 1 g, protein: 2 g