• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Being Nutritious
  • All Posts
  • About
  • Services
  • Media
  • Contact
menu icon
go to homepage
  • Nutrition Needs
  • Recipe Index
  • About
  • Services
  • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Nutrition Needs
    • Recipe Index
    • About
    • Services
    • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    • Overhead image of tetrazzini in a casserole dish.
      Vegetable Tetrazzini
    • Balls of melon in a watermelon bowl
      Melon Salad with Ginger Lime Dressing
    • Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.
      Cherry Galette with Olive Oil Crust
    • Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.
      Buffalo Tempeh Bites
    • Buffalo sauce in a small jar, with celery sticks in the background.
      Low Sodium Buffalo Sauce
    • Overhead image of three thumbprint cookies on a platter with strawberry jam in them
      Healthy Thumbprint Cookies
    • A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
      Creamy Chickpea Pasta with Veggies
    • A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
      Celery and Leek Soup
    • Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.
      Carrot Waffles
    • Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.
      Berry Smoothie with Peanut Butter
    • Hand reaching into a bowl of Chex mix.
      Healthy Chex Mix
    • Bowl with collard greens and crusty bread, garnished with a lemon slice.
      Slow Cooker Collard Greens (Low Sodium)
    Home » All posts » Side Dishes

    Healthy Colcannon (Irish Mashed Potatoes)

    Published: Mar 10, 2021 by Laura Yautz

    Jump to Recipe Print Recipe

    Do you still need a delicious side dish for your St. Patrick's Day feast (or any day)? This version of Irish mashed potatoes, or colcannon, is much healthier than the traditional, but just as tasty! We use Greek yogurt instead of copious amounts of butter, plus a few extra flavorful ingredients, to result in smooth, rich potatoes without all the saturated fat! Healthy Colcannon? Who knew!

    Bowl of Irish mashed potatoes with a pat of butter on top.

    What is Colcannon?

    Colcannon is a traditional Irish potato dish. It is usually made with potatoes mashed with cabbage or kale, and lots of butter and/or cream. There are many many variations, but those are the basics.

    Healthy? Nah. Not so much. And it isn't the potato part that's the culprit! While potatoes sometimes get a bad rap, in colcannon, it's the copious amounts of butter and cream that are the downfall of the dish. I've made a few modifications to rectify that, while maintaining that wonderful creamy consistency of the recipe. The secret is using plain Greek yogurt. A little unexpected maybe, but one bite, and you'll be a believer!

    What do you eat colcannon with?

    Colcannon is great with other traditional Irish dishes: steamed cabbage and corned beef might just be the most iconic! Boiled ham (Irish bacon), smoked salmon, and steamed greens are some other options.

    I recommend serving this recipe with Southern-Style Cabbage, and Vegetable Hash with Chickpeas Skillet Dinner!

    Bowl of Irish mashed potatoes with a pat of butter on top.

    Tips and Substitutions

    Lots of options here!

    • Instead of leeks, use one large onion. It may require a little extra roasting time - or consider sautéing it long enough for caramelization to occur.
    • Use another green besides kale. Savoy cabbage would be the next best thing, but also spinach, collard greens, or another robust green would work.
    • Use a plant-based yogurt, like cashew yogurt. As long as it's a plain, unsweetened yogurt, it will work well.
    • To cut down on prep time, instead of roasting in the oven, chop the raw garlic and leeks, and sauté in a tablespoon of oil until very soft, and beginning to caramelize. Then chop into a paste or puree in a food processor. In the same pan, sauté the kale until wilted, just before adding to the potatoes.
    • If you prefer, you can leave out the garlic and leeks altogether to cut prep time even more. You'll still have a delicious potato dish!
    • Got leftovers? Form patties, and pan fry a few minutes on each side to make colcannon pancakes, or try using a waffle maker for colcannon waffles!

    If you try my Healthy Colcannon version, tell me in the comments!

    📖 Recipe

    Bowl of mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).
    0 from 0 votes
    Print

    Healthy Colcannon (Irish Mashed Potatoes)

    This version of Irish mashed potatoes, or colcannon, is much healthier than the traditional, but just as tasty!

    Course Side Dish
    Cuisine Irish
    Diet Gluten Free, Low Fat, Low Salt, Vegetarian
    Prep Time 20 minutes
    Cook Time 30 minutes
    Servings 6
    Calories 207 kcal
    Author Laura Yautz

    Ingredients

    • 1 head Garlic
    • 2 Leeks, green and white separated (or 1 large onion)
    • 2 tablespoon Oil, separated
    • 2 lbs Russet Potatoes
    • 4 oz Nonfat Plain Greek Yogurt
    • 4 oz Kale, stems removed and chopped small (or Savoy cabbage)
    • ½ cup Milk of choice
    • Chives, for garnish
    • Salt and pepper to taste
    • Butter for serving (optional)

    Instructions

    1. Preheat oven to 400°F.
    2. To prepare the garlic: Slice the top of the whole head of garlic off, making sure to slice through each clove. Place on a sheet of aluminum foil, and drizzle with oil (about 1 Tbsp). Wrap the foil around the head and place on a baking sheet.
    3. To prepare the leeks: Slice the white of each leek in half, lengthwise. Rinse under cold water to remove any debris, and place on a large sheet of foil. Drizzle with about 1 tablespoon of oil, and wrap the foil around the leeks. Place on a baking sheet with the garlic.
    4. Bake the leeks and garlic for 30 minutes.
    5. Remove the leeks and garlic from the oven, and unwrap the foil to allow them to cool enough to handle.
    6. Move the leeks and garlic to a cutting board (pop the garlic cloves out of their paper husk by gently squeezing from the bottom of the head), and mince the garlic and leeks together until you get a rough paste. Alternatively, pulse in a food processor. Set aside.
      Chopped roasted leeks and garlic
    7. Finely mince half of one of the leek greens, and set aside. (If you’re using onions instead of leeks, either use ¼ cup of chopped green onions, or just omit this step.)
    8. While the garlic and leeks roast, roughly peel the potatoes, and cut into small cubes, about 1in x 1in.
    9. Put the potatoes in a pot that comfortably holds them, and cover with water.
    10. Bring the pot to a boil. Continue to boil until the potatoes are tender; about 15-25 minutes depending on the size of the potato pieces.
    11. In the last 5 minutes of cooking, add a steamer pot to the top of the pot of potatoes, and add chopped kale. Steam until the kale is wilted and bright green. Remove the steamer pot.

      (If you don't have a steamer pot that sits on top of another pot, you can steam in a separate pot with a basket, or sauté the kale in a few teaspoons of oil for a few minutes.)

    12. Drain the potatoes, and add the yogurt to the pot.

    13. Mash until the potatoes are the consistency you like. Add milk as needed to thin the potatoes.

    14. Add the kale, garlic/leek mash, and minced leek greens. Stir to combine.
    15. Taste, and add salt and pepper to taste.
    16. Transfer to a large serving bowl.
    17. Serve with chopped chives and butter (if desired)
    Nutrition Facts
    Healthy Colcannon (Irish Mashed Potatoes)
    Amount Per Serving
    Calories 207 Calories from Fat 46
    % Daily Value*
    Fat 5.1g8%
    Saturated Fat 0.8g5%
    Polyunsaturated Fat 0.7g
    Monounsaturated Fat 3.4g
    Cholesterol 1.4mg0%
    Sodium 35.8mg2%
    Potassium 7.4mg0%
    Carbohydrates 35.1g12%
    Fiber 3.1g13%
    Sugar 4g4%
    Protein 7.4g15%
    Vitamin A 114.7IU2%
    Vitamin C 35.4mg43%
    Calcium 115.4mg12%
    Iron 2.1mg12%
    * Percent Daily Values are based on a 2000 calorie diet.
    Bowl of Irish mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).
    Bowl of Irish mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).
    Bowl of mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).
    Bowl of mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).
    Bowl of mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).
    Bowl of mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).
    Bowl of mashed potatoes with a pat of butter on top. Text overlay: Healthy Colcannon (Irish mashed potatoes with kale).

    More Side Dishes

    • Oval plate with glazed carrots on it, garnished with pepitas.
      Roasted Maple Curry Carrots
    • Strawberry cucumber salad on a small plate, from overhead
      Strawberry Cucumber Salad with Basil and Mozzarella
    • Overhead picture of large plate with salad on it.
      Arugula Avocado Salad with Pineapple Vinaigrette
    • Plate of roasted broccoli with almond topping.
      Broccoli Almondine (Broccoli Amandine)

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Laura Yautz

    Hi, I'm Laura! I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

    More about me →

    Enroll in the FREE EMAIL COURSE to make your kitchen heart healthy!
    Want to say thank you?

    Fall Favorites

    • Small crock of creamy soup, garnished with basil leaves.
      Roasted Pepper and Lentil Soup
    • Stuffed honeynut squash halves on a baking pan.
      Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf
    • Small jar with granola in it.
      Apple Cinnamon Granola
    • Bowl of Thai salad with tofu.
      Thai Salad with Peanut Dressing
    • Stack of 4 zucchini fritters with a dollop of dip on top, garnished with chopped chives.
      Crispy Zucchini Fritters (Gluten Free)
    • Small bowl of soup with croutons and fresh thyme.
      Creamy Roasted Cauliflower Soup
    • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
      Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
    • Lentil soup in a bowl.
      Low Sodium Lentil Soup with Spinach
    • Overhead picture of a bowl of braised greens in a light pink broth.
      Creamy Braised Beet Greens
    • Small ceramic pot of roasted pumpkin seeds
      How to Roast Pumpkin Seeds
    • Pumpkin puree in a blue bowl
      How to Make Pumpkin Puree
    • 5 muffins on a table with fresh carrots.
      Whole Wheat Carrot Turmeric Muffins
    • Green soup in a bowl with homemade croutons. Whole green grape tomatoes and grilled cheese sandwich on plate in background. Text overlay: Garlic Roasted Green Tomato Soup.
      Green Tomato Soup with Roasted Garlic
    • Kale salad in a wooden bowl.
      Roasted Kale Salad with Apple Maple Vinaigrette
    • Overhead shot of pumpkin soup in a blue bowl, garnished with cilantro and pepitas.
      Thai Curry Pumpkin Soup
    • Serving platter with vegetable skewers piled on.
      Marinated Vegetable Skewers on the Grill

    Footer

    ↑ back to top

    As an Amazon Associate I earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't personally use and love. Thanks for your support!

    About

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    Copyright © 2023 Being Nutritious. All rights reserved

    This website uses cookies to improve your experience. By continuing to use this site, we'll assume you're ok with this. Cookie settingsAccept
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT