Greek Yogurt Mashed Potatoes

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Using Greek yogurt in lieu of cream and butter in mashed potatoes has been my secret weapon for years. When I served these spuds last Thanksgiving, my family raved!

This year I can tell the relatives that I spurred a food trend. Okay, that may be a bit of an exaggeration, but you can imagine how excited I was when Richard Blais, winner of Bravo’s Top Chef All Stars, recently came out with his own version. “Replacing butter with nonfat plain Greek yogurt not only makes your mashed potatoes healthier but also gives them a creamier texture,” Blais says.

Your taste buds will find it hard to believe, but this simple swap saves you about 70 calories, 11.5 grams of fat, and 7 grams of saturated fat and adds 5.5 grams of protein per serving. And since the herbs add so much flavor that you can skip the gravy, you’re eliminating enough calories to enjoy dessert with less guilt.

Greek Yogurt Mashed Potatoes

Serves: 4 to 6

Ingredients:

1 pound red bliss potato (peeled or with skins)

1 tablespoon sea salt

2 tablespoon garlic, minced

3 tablespoons extra virgin olive oil, divided

1 tablespoon fresh rosemary, minced

2 tablespoon fresh parsley, minced

1 cup Dannon Oikos plain Greek nonfat yogurt

1 lemon, zest and juice

White pepper, to taste

Instructions:

1. Boil potatoes with a sea salt until tender, then drain and mash while hot.

2. Sauté garlic in a tablespoon of olive oil. When the garlic releases its aroma, toss in herbs and remove from heat. Combine with potatoes, remaining oil, yogurt, lemon zest, a squeeze of lemon juice, and pepper.

Nutrition Score per Serving: 145 calories, 7.2g fat (1g sat. fat), 2mg cholesterol, 956mg sodium, 17.4g carbs, 2.5g sugar

Image zoom

  • By Karen Borsari

Creamy Greek yogurt mashed potatoes

It’s true! You can’t have a Thanksgiving or Christmas dinner without a family-pleasing side dish of mashed potatoes! But if you’re weary of the usual butter and cream mash, we’ve got a show-stopping creamy Greek yogurt mashed potatoes recipe, inspired by Heather’s Dish, made just for you.

No butter or cream? That’s right! Our Greek yogurt mashed potatoes recipe is made with olive oil and Greek yogurt. This holiday side dish boasts big, belly-filling flavor without piling on the fat and calories of traditional mashed potatoes. Yes, we know, everyone melts for the rich flavors of butter and cream, but a bold-flavored, high-quality olive oil and a thick, tangy Greek yogurt will make you rethink your standard holiday fare. Why settle for the established mashed potatoes recipe when you can serve something deliciously different?

ALSO TRY: How to make the ultimate mashed potatoes

When it comes to making mashed potatoes, Russet potatoes reign supreme over other varieties of spuds. Russets have a high starch load beautifully absorbs fat, flavor and moisture to become the pinnacle of amazing mashed potatoes. Waxier potatoes, like new potatoes or red potatoes, will certainly mash but they tend to become dense and glue-like as fat and moisture is crushed into them. For this Greek yogurt mashed potatoes recipe, choose the largest, firmest Russets you can find.

Get it while it’s hot! The best mashed potatoes are hot mashed potatoes that make your family beg for the gravy and slabs of juicy turkey. Time your Greek yogurt mashed potatoes to go on the table when you’re ready to carve the holiday turkey and douse with a tasty gravy.

First things first, break down the potatoes. Before we can mash potatoes, we need to boil them until they are ethereally tender — but just before they disintegrate into mush. Place your peeled, cubed potatoes in a pot of cold water over high heat and bring to a boil.

Why cold water, you ask? When you add cubed potatoes to hot water, it puts you at risk of undercooking or unevenly cooking the potatoes. Starting with cold water ensures your cubes of potato will be perfectly cooked through. Cook for 20 to 25 minutes or until the potatoes are tender (but not mush).

Now we are ready to mash!

>>

Time to dress your spuds

Drain your potatoes into a colander and put them back into the pot. Add your favorite olive oil, Greek yogurt and whole milk.

Mash

Use a potato masher and mash the palate-pleasing ingredients into the tender potatoes until smooth.

Don’t forget to season for the season

You can’t bring bland mashed potatoes to the Thanksgiving or Christmas table. Certainly, the depth of your olive oil, tang of the Greek yogurt, and the creaminess of the milk will elevate the potatoes to drool-caliber deliciousness, but adding salt, freshly ground black pepper, and garlic powder to the mash will best enhance your holiday mashed potatoes experience.

Garnish

The minced fresh Italian parsley garnish adds its fresh flair and bright color that make these creamy Greek yogurt mashed potatoes all the more irresistible.

Creamy and tangy mashed potatoes!

A simple and impressive side dish

Dish some up for your next holiday gathering

Once you dig in, it’s hard to stop!

Yield 4-6 serving

Ingredients

  • 3 large Russet potatoes, peeled, cubed into 2-inch pieces
  • 2 tablespoons high-quality olive oil
  • 2/3 cup plain Greek yogurt
  • 1/3 cup whole milk, plus extra to taste
  • Salt and freshly ground black pepper
  • Garlic powder, to taste
  • 2 tablespoons minced fresh Italian parsley

Instructions

  1. Fill a large stockpot with cold water.
  2. Add the cubed potatoes.
  3. Bring the potatoes to a boil over high heat. Reduce to medium-high heat, partially cover with a lid, and low boil for 20 to 25 minutes, or until very soft.
  4. Drain the potatoes into a colander and put them back in the stockpot.
  5. Add olive oil, yogurt and milk.
  6. Using a potato masher, mash the potato mixture together until smooth.
  7. Season with salt, pepper and garlic powder to taste. Add a little more milk, if desired.
  8. Garnish with Italian parsley.

Courses Sides

Greek Yogurt Mashed Potatoes is an easy and deliciously creamy healthy mashed potatoes recipe you can make ahead. Learn about the best potatoes for mashing, how to add lots of flavour, and why I love to make mashed potatoes with skin on for an extra nutritious side dish!

For the longest time, I felt like mashed potatoes wasn’t really something anyone needed a recipe for. And then I had really good mashed potatoes for the first time and my mind was blown.

I asked our host what kind of voodoo he was practicing to make the most amazing, other-worldly melt-in-your-mouth delicious potato dish that had ever crossed my lips, and was subjected to a 30-minute lecture about the best potatoes for mashed potatoes, various mashing techniques, and the merits of leaving the skin on or taking it off.

But the tl;dr answer? Butter. Lots and lots and lots of butter. It reminded me of this episode of Top Chef I’d seen in which one of the contestants made a mashed potato recipe from some French restaurant which was half potato and half butter by weight. Half butter! By weight!

Friends, this is not that. I’ve taken what I learned about how to make the best mashed potatoes, and combined it with what I know about nutrition and food science in order to make this crazy delicious healthy mashed potatoes recipe: Greek Yogurt Mashed Potatoes.

What goes into Greek Yogurt Mashed Potatoes?

This healthy mashed potatoes recipe has only a handful of ingredients! You’re going to want to grab:

  • Potatoes –> I hope you were sitting down for that one. We’ll discuss potato varietals below.
  • Greek yogurt –> Surprise!
  • Vegetable broth –> Building in flavour!
  • Butter –> But just a little bit!
  • Chives –> Not mandatory, but if you want to be fancy then throw ’em in!
  • Salt and pepper –> Because of course.

How do you make healthy mashed potatoes?

Ok, here’s the deal. We’re going to replace all of the cream and most of the butter with Greek yogurt and a bit of vegetable broth. We’re actually going to cook the potatoes in the broth, which adds flavour before we’ve even started mashing.

So, you’ll dice up your potatoes and add them to a pot with the vegetable broth. The broth won’t cover the potatoes, but that’s ok. Bring to a boil, then cover and simmer until the potatoes are fork tender.

Then, drain the potatoes, but (this is important!) make sure you RESERVE THE BROTH.

Now mash your spuds. I use an old-school potato masher rather than a ricer, because I like to make mashed potatoes with skin on. More on that below.

Once mashed, add the butter, Greek yogurt, and salt and pepper to taste. If you feel like your mashed potatoes are on the dry side, add a little bit of the reserved broth. It’s full of flavour and nice and thick with potato starch, so it’s the perfect thing to mix in.

Then, top your potatoes with chives, green onions, or whatever else you’re into, and serve!

Can I make these mashed potatoes in advance?

You bet you can! Simply re-heat in the microwave or in the oven. If they seem a bit dry on re-heating, you can add a little bit of your reserved vegetable broth back in. See? Moisture AND flavour. Boom!

What are the best potatoes for mashed potatoes?

Excellent question! While many people think that a floury potato varietal like Russet are the best potatoes for mashing, when I’m making healthy mashed potatoes I prefer to use a waxy varietal like Yukon Gold.

Why? The drier, fluffier Russet potatoes will soak up a TON of liquid, and you keep having to add more butter and more cream to get that perfect mashed potato texture. Waxy potatoes like Yukon Gold not only have a great, buttery flavour to begin with, they require less liquid and fat to be added to the mash.

Should I leave the skin on mashed potatoes?

This is sort of a matter of personal preference, but when it comes to making healthy mashed potatoes I am firmly on team skin. I also really love making red skin mashed potatoes, but I couldn’t find any on the day I took these photos!

When you make mashed potatoes with skin you leave a ton of nutrients in the dish as much of a potato’s nutrition is concentrated in the skin. Leaving the skin on also significantly increases the dietary fiber in these Greek Yogurt mashed potatoes, which is hella good for your gut.

Also, I am lazy and seriously can not be bothered to peel a bunch of potatoes that are just gonna get mashed up. You do what you will.

What kind of yogurt is best for mashed potatoes?

Have you ever eaten Greek yogurt in Greece? I have. It’s like 10% fat and so thick you could stand up a spoon in it. That 0% fat “Greek yogurt” is a travesty, I tell ya.

What I’m saying is, please go and find yourself some full-fat Greek Yogurt or other Balkan style yogurt for these healthy mashed potatoes. Remember that we’re replacing a butt-load of butter and cream here, and a full-fat yogurt is going to result in much more delicious mashed potatoes than low-fat or fat-free.

Other tricks for healthy mashed potatoes:

These Greek Yogurt Mashed Potatoes are my jam, but there are soooooo many other great recipes for healthy mashed potatoes (and other mashes) out there. Here are a few of my favourites!

  • How to make mashed potatoes with a ricer
  • Instant Pot Mashed Potatoes
  • Kale Mashed Potatoes
  • Vegan Mashed Potatoes
  • Celeriac Purée
  • Cauliflower Mash

Hey Nutrition Lady, are potatoes healthy?

You bet they are! Potatoes are a great source of vitamin B6, which does all kinds of important things, like building new cells in your body. B6 is also needed for the creation of amines, like serotonin, melatonin, epinephrine, and norepinephrine that help to regulate mood, sleep, and stress, respectively.

Diets rich in vitamin B6 are attributed to lower rates of heart disease. Also, B6 is vital for the breakdown of gylcogen – the form in which sugar is stored in our body – into usable energy.

Potatoes are also a good source of potassium, copper, vitamin C, manganese, phosphorous, niacin, and dietary fiber. But! Most of the fiber content is in the skin of the potato, so leave the skin on (like in these Greek Yogurt Mashed Potatoes!) for all of the important benefits of ingesting fiber.

Good to know – potatoes are a member of the nightshade family (along with tomatoes, bell peppers, and eggplants), which some people have adverse reactions to. It’s also worth noting that potatoes are on the ‘dirty dozen’ list of foods to buy organic whenever possible.

Other healthy side dishes you might enjoy:

Roasted Romanesco
Miso Maple Roasted Brussels Sprouts
Cheesy Baked Spaghetti Squash Noodles

5 from 1 vote

Greek Yogurt Mashed Potatoes are an easy, healthy, and deliciously creamy mashed potatoes recipe you can easily make ahead. Learn why I love to leave the skin on for an extra nutritious side dish!

Course Side Dish Cuisine American Keyword greek yogurt mashed potatoes, healthy mashed potatoes Prep Time 10 minutes Cook Time 15 minutes Total Time 25 minutes Servings 6 Calories 133 kcal Author Katie Trant

  • 2 lbs Yukon Gold potatoes cut into 1-inch pieces
  • 1 cup vegetable broth
  • 1/2 cup full-fat Greek yogurt
  • 2 tablespoons butter
  • 2 tablespoons finely chopped fresh chives or green onion
  • Sea salt
  • Freshly ground black pepper
  1. Place the diced potatoes in a pot with the broth. Bring to a boil, then cover, reduce to a simmer, and steam for about 15 minutes, or until potatoes are fork tender.

  2. Drain, and reserve the remaining broth.
  3. Transfer the potatoes to a large bowl. Roughly mash the potatoes using a potato masher.
  4. Add the butter, Greek yogurt, and chives. If the potatoes seem dry, you can add the reserved vegetable broth a couple of tablespoons at a time.

  5. Season with salt and pepper to taste and serve.

Recipe Notes

  • Nutrition values are an estimate only.
  • If you’re making the mashed potatoes in advance, reserve the cooking broth to add when reheating so they don’t dry out.

Nutrition Facts Greek Yogurt Mashed Potatoes Amount Per Serving Calories 133 Calories from Fat 36 % Daily Value* Fat 4g6% Saturated Fat 2g10% Cholesterol 10mg3% Sodium 211mg9% Potassium 647mg18% Carbohydrates 19g6% Fiber 3g12% Protein 5g10% Vitamin A 245IU5% Vitamin C 17.8mg22% Calcium 64mg6% Iron 4.9mg27% * Percent Daily Values are based on a 2000 calorie diet.

November 20, 2013

I bet we all agree that making more healthier recipes for Thanksgiving would be a good thing. We usually don’t plan on overeating for the holidays – it just happens, right? So I like to have healthier recipes on the table that I don’t have to feel guilty about indulging on!

These mashed potatoes use Greek yogurt instead of sour cream or cream cheese to make the potatoes creamy and rich. I didn’t add butter to my potatoes, just because I never do, but feel free to add some butter if you think these aren’t rich enough.

Written by: Erin of Texanerin Baking.

I didn’t peel my potatoes because it takes quite a bit of time and not only that, you lose a lot of fiber when you remove the skin. This skins adds some nice texture to the mashed potatoes, but if you prefer completely smooth mashed potatoes, you can of course peel the potatoes.

Is anyone else super stressed on the day of a big holiday meal? A few years ago, I learned a neat tip from my grandfather to help save time on Thanksgiving or any other holiday.

Prepare the potatoes the night before by washing them, cutting them and placing them in the pot you’re going to boil them in. Fill the pot with enough cold water to cover the potatoes – but don’t add the salt yet! The next day, just take the pot out of the refrigerator and you’re ready to start boiling. The only downside is that this takes up place in the refrigerator!

I’ve included the weight rather than the number of potatoes I used in this recipe. Potatoes come in all different sizes and so going by weight is much more accurate. If you don’t have a kitchen scale, I definitely recommend getting one! But until then, 2 pounds is about 2 1/2 Russet potatoes.

Mashed potatoes can be a little boring sometimes, which is why I added the green onions. If you don’t have green onions, it’s okay to leave them out – they just won’t be as flavorful.

What’s your favorite Thanksgiving side dish?

More Thanksgiving Sides

  • Butternut Squash and Kale Quinoa Stuffing
  • Sauteed Garlic Bacon Green Beans
  • Artichoke, Leek and Potato Casserole
  • Apple Pecan Stuffed Squash
  • Leek, Pear and Bacon Stuffing
  • 2 pounds potatoes
  • 1/2 cup Greek yogurt
  • 1/2 – 1 cup milk
  • 1 1/2 – 2 teaspoons salt, divided
  • 2 tablespoons green onions, chopped
  • black pepper, to taste
  1. Bring a medium pot of water to a boil. Salt the water with 1 teaspoon of salt.
  2. Meanwhile, scrub and wash the potatoes and cut them into similar-sized chunks. Mine were about 1/2″ x 1″.
  3. Place the potatoes in the water and boil the potatoes until tender, about 15 – 20 minutes. The amount of time will depend on how big your potato pieces are.
  4. When the potatoes are ready, drain the water, and add the Greek yogurt, 1/2 cup milk, 1/2 teaspoon salt, and green onions to the pot. Using a potato masher or an electric mixer, mash the potatoes to the desired consistency.
  5. Add more salt and milk, if needed. Season with pepper, if desired.
  6. Serve immediately and store any leftovers in the refrigerator for up to 4 days.

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Nutrition Information

Yield 6 Serving Size 1
Amount Per Serving Calories 164 Total Fat 1g Saturated Fat 0g Trans Fat 0g Unsaturated Fat 0g Cholesterol 3mg Sodium 738mg Carbohydrates 34g Net Carbohydrates 0g Fiber 3g Sugar 2g Sugar Alcohols 0g Protein 6g GoodLifeEats.com offers recipe nutritional information as a courtesy and is an estimate only. This information comes from online calculators. Although GoodLifeEats.com makes every effort to provide accurate information, these figures are only estimates.

by Erin D.

Erin is the blogger behind Texanerin Baking, a blog which focuses on making healthier whole grain, reduced sugar recipes that don’t taste healthy. She grew up in Texas and moved to Germany three years ago, where she now lives with her husband. When she’s not baking or thinking about baking, she teaches English and does her best to avoid doing the dishes.

Gearing up for the holidays? Try a new take on an old classic with these Greek yogurt mashed potatoes! They’re creamy, flavorful, and likely have more protein than your traditional mashed potato recipe.

Disclosure: This post is sponsored by the dairy farm families of New England. As always, all opinions are my own.

Adulting: potato style

It’s funny, as a kid I would only eat boxed mashed potatoes. I remember going to family dinners and there’d be homemade mashed potatoes and I’d be so disappointed. Lumps? Weird ingredients? No thanks, I’d heartily cling to my box of Idahoan.

I’d like to think I’ve evolved in my tastes and now actually really enjoy the from-scratch version…though I still love a good ol’ boxed one of course. 😉

These Greek yogurt mashed potatoes have been a favorite around my house lately, and luckily my son does not have the same aversion that I did as a kid to homemade potatoes. He’ll gobble these up, and so will I!

How to make Greek yogurt mashed potatoes

This recipe is super easy, so even if you’re not a pro in the kitchen – I promise these will be simple to whip up. Here’s what you need:

  • Yukon gold potatoes
  • Butter
  • Salt + pepper
  • Plain Greek yogurt
  • Milk
  • Chives (optional)

You’ll start by peeling and chopping up your Yukon gold potatoes. If you want, you can skip the peeling step and leave the skin on (which is actually good for you!). But if you’re going for more of a creamy texture, you’ll want to peel it off.

Once they’re peeled and chopped into large chunks, place ‘em in a pot. Fill it with water until it’s just over the potatoes, and then place it on the stove over medium heat.

Bring to a boil, and then let those potatoes cook for about 15 minutes or so. You want them to be very tender when you insert a fork.

Next, you’ll drain them and then let some butter sit in the pot with the hot potatoes until it melts. Once that happens, start to mash them up. I really need to invest in a potato masher, but if your kitchen is ill-equipped like mine (haha) – just use the back of a fork to mash.

Once you’ve started mashing, add the salt, pepper, yogurt, and milk. Give everything a good stir and then continue to mash until you get the right texture. You can keep them kind of chunky, or keep mashing until they’re mostly creamy.

Or, if you want them really silky, you can also try to use an immersion blender on them – but you want just a quick stir with this or you risk them becoming gummy if you over process. (I stick with mashing by hand until they’re light and fluffy).

As a heads up, depending on the exact weight of the potatoes you used – because let’s be real, I know many of y’all aren’t getting out the kitchen scale to measure two pounds – you may need to slightly adjust the amount of milk added. If the potatoes don’t look creamy enough, just pour in a little more milk until you get the right texture.

From here, you can mix in the chives or top them with chives – or you can skip over that if you don’t have any on hand (orrrrr if you have kids that will say “what’s that green stuff?!” and you don’t feel like an argument 😉).

Now dig in and enjoy!

Why this recipe is great for active women

Potatoes and Greek yogurt are two of my favorite foods for athletes! Potatoes provide a natural source of carbohydrates to stock the muscles with energy, while Greek yogurt provides high quality protein and calcium.

The great thing about Greek yogurt in these mashed potatoes? It makes a perfect substitute for the heavy cream or half and half found in many recipes. It’s thicker than using all milk, helping to create that luxurious texture like you’d get from heavy cream or sour cream – but it’s also lower in calories and higher in protein than those.

And as such, this recipe clocks in at just 187 calories with 6 grams of protein per serving. Not a bad addition to your Thanksgiving – or anytime! – plate.

Plus, since potatoes and dairy are both naturally good sources of potassium, each serving of these mashed potatoes packs in 16% of your daily needs. (That’s more than a banana).

So let’s see, we’ve got carbs, protein, and potassium? Sounds like a nice side to add post-workout to me! 😉 Combine it with a little turkey and a piece of fruit for a balanced recovery meal.

Ways to serve Greek yogurt mashed potatoes

Once you make these, you can eat ‘em straight-up, topped with a little butter, or topped with a little gravy. Looking for main courses to combine these with? Outside of your Thanksgiving turkey, try one of these tasty options:

  • Mushroom gravy is probably one of my very favorite things to serve over these mashed potatoes. It’s just pure comfort food right there.
  • Roast up this Italian chicken with crispy skin, and serve it with these mashed potatoes and a veggie of your choice on the side.
  • Or for a little different take on chicken, try this parmesan roasted chicken with garlic lemon butter sauce. I’m drooling just thinking about that sauce on the potatoes!
  • Hearty and wholesome, this easy beef stew recipe makes a delicious supper served on top of mashed potatoes! Slow cooking time guarantees tender meat, a thick, rich gravy and a very flavorful dish.
  • For a great vegetarian option, try making this Irish lentil stew. You can leave the potato out of the recipe since you’ll be serving it over mashed potatoes, and just keep everything else as is. I love all the veggies and classic flavors in this dish.
  • Make the meatball base from my buffalo turkey meatballs, but don’t toss it in buffalo sauce. Just leave them plain and serve them alongside these mashed potatoes. It’s such a delicious pairing! (shown below)

I hope you enjoy these Greek yogurt mashed potatoes as much as I do! If you get a chance to give ‘em a whirl, be sure to leave a recipe rating or comment below.

5 from 2 votes Greek Yogurt Mashed Potatoes Prep Time 15 mins Cook Time 20 mins Total Time 35 mins

Try a new take on an old classic with these Greek yogurt mashed potatoes! They’re creamy, flavorful, and have more protein than your traditional mashed potato recipe.

Course: Side Dish Cuisine: American Keyword: greek yogurt mashed potatoes, healthy mashed potatoes Servings: 6 servings Calories: 187 kcal Author: Snacking in Sneakers Ingredients

  • 2 pounds Yukon gold potatoes (approximately 5-7 potatoes)
  • 2 tbsp butter
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 3/4 cup plain Greek yogurt
  • 1/4 cup 1% milk
  • 1/4 cup chives, minced (optional)

Instructions

  1. Peel and chop the potatoes into one-inch chunks. Place in a pot and fill with water until potatoes are just covered.
  2. Place on the stovetop over medium heat. Bring to a boil, and cook for about 15 minutes, until potatoes are tender and can be easily pierced with a fork. Turn off heat.
  3. Drain water from the pot, and place the pot with the cooked potatoes back on the stovetop. Add the butter and allow to just sit (without heafor a few minutes until the butter has melted.
  4. Start to mash the potatoes with a potato masher or the back of a fork. Add the salt, pepper, yogurt, and milk, and continue to mash until the potatoes reach your desired texture.
  5. Fold in the chives. Serve plain, topped with butter, or topped with gravy. Enjoy!

Recipe Notes

Notes:

  • Feel free to mix up the recipe with different add-ins, like chopped bacon or cheddar cheese.

Nutrition analysis (approximate per serving):

Share: Were you a homemade or boxed mashed potato fan growing up? If you tried these Greek yogurt mashed potatoes, what did you think?

For information about the dairy farm families of New England, school nutrition, and health and wellness topics, please visit New England Dairy.

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor’s Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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Mashed potatoes greek yogurt

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