Mashed Potatoes

Tanya Eisenwasser

Print Recipe

Mashed potatoes with butter.

Prep 10 min

Cook 20 min

Serves 6

Gluten-free

Ingredients

• 2 pounds Yukon Gold or russet potatoes, peeled and cubed
• 4 tablespoons butter
• 1/4 cup milk or cream (optional)
• 1 teaspoon sea salt
• Black pepper (optional)

Instructions

1. Peel the potatoes and cut into 1-inch cubes.
2. Place in a large pot and cover with cold water by 2 inches. Add 1/2 teaspoon salt to the water.
3. Bring to a boil over high heat, then reduce to a simmer.
4. Cook for 15-20 minutes until the potatoes are very tender when pierced with a fork.
5. Drain well and return to the pot.
6. Add butter and mash with a potato masher until smooth.
7. Add milk or cream if using, a little at a time, until you reach desired consistency.
8. Season with remaining salt and pepper if using. Serve immediately.

Tips & Substitutions

• Yukon Golds vs. russets. Yukon Golds have a naturally buttery flavor and creamy texture. Russets make fluffier mashed potatoes. Either works well here.
• Steam dry after draining. Let the potatoes sit in the hot pot for a minute after draining. This evaporates excess water and gives you creamier results.
• Don't overmix. Stop mashing once smooth. Overworking the potatoes releases too much starch and makes them gluey.
• For dairy-free. Use olive oil instead of butter and skip the milk. Add a splash of the cooking water for creaminess instead.
• Fresh herbs. Stir in chopped fresh chives or parsley right before serving for extra flavor.

Why This Works

Potatoes. Naturally low in histamine and generally well tolerated. They provide filling carbohydrates without common trigger compounds.

Butter. Fresh butter is typically well tolerated by most people with histamine intolerance, though those with dairy sensitivities may want to use olive oil instead.

Minimal ingredients. This recipe uses only a handful of fresh, whole ingredients with no fermented, aged, or preserved components. Simplicity reduces the chance of triggering a reaction.

Fresh preparation. Cooking and serving immediately means no time for histamine to accumulate, which matters most for starchy sides served alongside protein.

Storage

Best served fresh right after making. Leftover mashed potatoes can be refrigerated in an airtight container and reheated within 24 hours. Since this is a starch-only dish without protein, histamine buildup from leftovers is less of a concern than with meat dishes, but eating fresh is always preferred.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.