Silky Smooth Gluten Free, Dairy Free, Vegan Mashed Potatoes

Silky Smooth Creamy Dairy Free, Gluten Free, Vegan Mashed Potatoes by The Allergy Chef

I’m super excited to share a mind blowing, delicious dairy free, gluten free mashed potato recipe with you today. These vegan mashed potatoes use a specific tool to pull off the effect, so make sure you have it on hand. I’ve also included a fun video where you can see how this comes together, and WHY it all works according to Kid Two. For the record, he’s gluten free, wheat free, dairy free, and egg free.

If you’re looking for a great side dish for Thanksgiving that those with and without allergies will enjoy together, this recipe may be exactly what you need. Before we jump in, let’s answer a few mashed potato questions you guys have had.

What Can You Substitute for Dairy in Mashed Potatoes?

You can use any dairy free substitute in your mashed potatoes recipe. For example, if the recipe calls for 4 ounces of milk, use 4 ounces of your favourite dairy free milk instead. I’d suggest staying away from sweetened milks and vanilla milks for your savory recipes.

The same is true of butter. You can use your fave dairy free butter in place of cow’s milk butter in your mashed potato recipe.

If a recipe calls for cream, please read this article on dairy free substitutions. You’ll need to do some math to make it work.

Dairy Free Substitutions by The Allergy Chef

Can You Eat Mashed Potatoes if You’re Lactose Intolerant?

Yes, so long as the mashed potatoes are dairy free (or lactose free). In this case, the term vegan also applies since vegan foods are free from dairy (and all other animal products and by-products).

If you have a brand of lactose free milk you enjoy, you could use that in a mashed potatoes recipe instead of the milk they call for. It would be a 1:1 substitution.

What’s the Best Non Dairy Substitute for Mashed Potatoes?

If you ask Kid Two, he’ll tell you butter. If you ask me, I’ll tell you tiger nut oil. It honestly depends on what your needs are.

The key is to have liquid and fat. Also, how you process the cooked potatoes will impact the overall texture and outcome. You’ll need to keep all of this in mind.

In my opinion, potatoes + safe fat + safe milk + salt is a delicious way to start. It’s how I made mashed potatoes for years. From there, you can add in other seasonings such as rosemary, thyme, and marjoram. Once you do that, you probably won’t even notice the dairy free substitutes.

One last thought: you don’t want to use sweetened and/or flavoured milks. Those can ruin your dairy free mashed potatoes.

Are Potatoes Allergy Free?

This is essentially a trick question because anyone can be allergic to anything. For me, potatoes are not allergy free. See what I mean?

Potatoes are US Top 8/9 Allergy Free. It’s also important to know that potatoes (white, brown, red, purple) are nightshades. If you have a nightshade allergy or intolerance, you’ll need to avoid potatoes.

If you follow any of these diets, white/brown/red/purple potatoes are off the menu: AIP Paleo, GAPs, FPIES, Paleo, and SCD.

Click here for a great article on potato varieties.

Common Potato & Sweet Potato Varieties by The Allergy Chef

What is a Good Alternative to Mashed Potatoes?

There are several other root vegetables that can be mashed to make something similar to mashed potatoes. I will say this up front: the flavour will NOT be the same. The texture won’t be an exact match either, but these veggies can get you close. The following can be used instead of potato:

  • Butternut Squash
  • Celeriac
  • Japanese Yam
  • Parsnip
  • Rutabaga
  • Select Winter Squash
  • Sweet Potato

It’s important to keep in mind that the texture variations of the above vegetables will really come into play when making a mashed potato alternative. Don’t over cook the vegetables before mashing. Better to err on the side of al dente. Some of these work well when oven roasted, which can add a lovely depth of flavour. Not all winter squash will work. For example, spaghetti squash is not a good choice as an alternative to mashed potatoes.

Silky Smooth Gluten Free, Dairy Free, Vegan Mashed Potatoes Allergy Status

Free From: Wheat/Gluten, Dairy, Egg, Soy, Tree Nut (including Coconut), Peanut, Fish, Shellfish, Top 8 Allergens, Sesame, Alliums, Apple, Avocado, Banana, Beans & Lentils, Berries, Buckwheat, Cane/Refined Sugar, Carrot, Celery, Cinnamon, Citrus, Cruciferous, Garlic, Legume, Lupin, Mushroom, Mustard, Oat, Onion, Pea & Pea Protein, Poultry, Red Meat, Rice, Seeds, Stone Fruits, Strawberry, Squash & Gourd, Sweet Potato & Yam, Tapioca/Cassava/Yuca/Manioc, Tomato, Yeast

Friendly To: Diabetic, EOE, Fructose Intolerance, Low Histamine, Vegan

Gluten Free, Vegan, Dairy Free Mashed Potatoes Ingredients & Video

Silky Smooth Creamy Dairy Free, Gluten Free, Vegan Mashed Potatoes by The Allergy Chef

Silky Smooth Gluten Free, Dairy Free, Vegan Mashed Potatoes (Top 8 Free)


  • 670 g Organic Gold Potatoes (24 ounces), cooked and riced
  • 175 g Dairy Free Butter (6.25 ounces), melted
  • 1/2 - 3/4 tsp Sea Salt
Tried this recipe?Let us know how it was!

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Mashed Potato Directions

Start by peeling your potatoes. Next, cut them into medium/large cubes. Aim for a uniform cut so they all cook at the same rate. The larger your cubes, the longer it will take for them to cook.

Place all of your cubed potatoes into a pot and cover with water by about an inch. Bring this pot of water and potatoes to a boil. Boil for 3 – 5 minutes, then reduce to a simmer, and cover with a lid.

Simmer until the potatoes are fork tender (easy to pierce with a fork). The simmer time will vary based on the size of your cut. Mine usually take about 10 minutes.

Drain the potatoes into a colander. Now, it’s time to rice!

Use a ricer to process the potatoes. I like to do this over the pot that they were boiled in since it’s empty now.

Once you have all of the potatoes processed, place your butter into a small sauce pot and melt completely.

Once melted, pour over the riced potatoes. Add the salt and mix well. That’s it! When you mix, you can use a spoon, no masher required.

The end result will be a silky smooth, mega buttery, incredibly creamy dairy free mashed potato that will blow your mind.

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