Mashed Potatoes With Kale (Colcannon)

Mashed Potatoes With Kale (Colcannon)

Our recipe developer gave this traditional Irish dish a healthy makeover that doesn’t sacrifice flavor!

Mashed Potatoes with Kale (Colcannon)
5 from 1 vote

Mashed Potatoes with Kale (Colcannon)

Prep Time 10 mins
Cook Time 18 mins
Total Time 28 mins
Servings 6 servings, about 1 cup each
Calories 196 kcal


  • ¾ cup low-fat milk, warm
  • 3 green onions, chopped
  • 2 lbs. medium russet potatoes, peeled, cut into cubes
  • water
  • ½ tsp. sea salt, divided use
  • 1 lb. fresh kale, large ribs removed, torn into large pieces
  • 2 Tbsp. extra-virgin olive oil
  • ground black pepper (to taste; optional)


  1. Heat milk and green onions in small saucepan over medium heat. Bring to a boil. Turn off heat. Set aside.
  2. Place potatoes in medium saucepan. Cover with water. Add ¼ tsp. salt. Bring to a boil over medium-high heat. Reduce heat to medium-low; cook for 15 to 25 minutes, or until tender. Remove from heat.
  3. While potatoes are cooking, boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place kale in steamer basket; cook for 3 to 4 minutes, or until tender-crisp and bright green. Place in ice water bath to stop cooking process.
  4. Drain water from potatoes. Return potatoes to heat. Gradually add milk mixture, mashing potatoes as milk is added; cook over low heat for 1 to 2 minutes. Remove from heat.
  5. Drain water from kale; squeeze out excess water. Finely chop kale with a knife or in a food processor.
  6. Add kale and oil to potatoes; mix until fluffy.
  7. Season with remaining ½ tsp. salt and pepper (if desired).
  8. Serve warm.
Nutrition Facts
Mashed Potatoes with Kale (Colcannon)
Amount Per Serving (1 serving)
Calories 196 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Cholesterol 2mg1%
Sodium 261mg11%
Carbohydrates 33g11%
Fiber 5g21%
Sugar 4g4%
Protein 6g12%
* Percent Daily Values are based on a 2000 calorie diet.


Portion Fix Containers

1 Green
1½ Yellow
1 tsp.

2B Mindset Plate It!
A great FFC and veggie as part of lunch.

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