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If you love mashed potatoes but want something with a little more personality, you’re going to love this. Champ is an Irish classic. It’s simple, satisfying and full of flavor. But the traditional version is pretty heavy, which isn’t exactly the recipe for a long and lively evening. My version of the Irish potato recipe keeps the comforting flavors but lightens things up, making it perfect for a cozy meal that won’t leave you in a food coma.

Irish cooking is all about comfort, and potatoes are at the heart of it. But let’s be honest—many traditional recipes were designed to fuel long days of hard labor, not a night of romance. That’s why I adapted this Champ recipe from Myrtle Allen’s Cooking at Ballymaloe House, keeping the rich, satisfying flavors while making it lighter and more balanced. The result? All the pleasure of the original, without the post-dinner slump.

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What is Irish Champ?

The Irish are known for their potato dishes. In fact, before the potato famine of 1845, which was caused by a potato blight, as much as one-third of the Irish population was dependent on potatoes as a main source of food. Today, the Irish don’t rely quite so heavily on the potato, an estimated 96% of Irish still rely on potatoes as a main form of starch.

And in order to keep the spud fresh, the Irish have invented countless ways to elevate the humble potato to an exciting part of a meal. There is, of course, potato soup. And then there are more exotic-sounding dishes like Boxty, Colcannon and Potato and Apple Pudding. But my favorite of all the Irish potato recipes is Champ.

According to the San Diego Tribune, Champ is often served as the centerpiece of a meal in Ireland, although I prefer serving this Irish potato recipe as a side dish. It is, essentially a variation on mashed potatoes served with a pat of butter resting in a well at the top of a mound of potatoes.

But for me what gives Champ the edge over traditional mash is that this Irish potato recipe calls for scallions, (also called spring onions) steeped in milk. The scallions gently infuse the milk with their oil, which helps to give the final potato dish an earthy flavor similar to garlic mashed potatoes but more subtle. The scallions, which are folded in right before serving, give these potatoes added texture, a hint of crunch juxtaposed with the smooth mash.

They’re so good!

How to make a healthier version of champ potatoes

I’ve taken Myrtle Allen’s classic Champ recipe and given it a pared-down, modern makeover. Traditional versions rely on whole milk or half-and-half, with butter mixed into the mash, and they’re often made with russet potatoes. But I’ve lightened things up by swapping in hemp (or soy) milk for creaminess, skipping the butter in the mash itself, and using red potatoes instead. Red potatoes not only have a naturally creamy texture, but they also offer more fiber and a higher nutritional content than russets.

Don’t worry, I didn’t take away the best part. A touch of rich, Irish butter still melts into the warm potatoes just before serving, so you get all the indulgent flavor without the unnecessary heaviness.

To make vegan champ

My version of Champ is already dairy-free—except for the finishing touch of butter. But making it fully vegan is easy. Just swap in your favorite vegan butter for that final melt-in-your-mouth moment.

What to do with leftovers

If you have any leftovers (rare…but it can happen), store them covered in the refrigerator. When you’re ready to enjoy them again, simply reheat the potatoes in a 350-degree oven. Be sure to cover them with foil to prevent a skin from forming while they warm up. They’ll taste just as creamy and comforting as the first time around.

A Modern Champ Recipe -- a slimmed-down version of a classic, Irish dish

Modern Champ: a healthy Irish potato dish

Print Recipe

This lighter take on traditional Irish Champ keeps all the comforting flavors while cutting down on dairy. Creamy mashed potatoes infused with scallion-steeped milk are finished with just a touch of rich Irish butter.

Course Side Dish

Cuisine Irish

Cooking Style Easy, vegan, Vegetarian

Diet and Health healthy-ish

Seasonal spring, St. Patrick's Day, Thanksgiving, winter

Ingredient Red Potatoes

Prep Time 5

Cook Time 25

Total Time 30

Servings -6 servings

Calories 232

Author Amy Reiley

Ingredients

2 lbs red scrubbed and quartered (skins on), or your favorite thin-skinned potatoes
1 bunch scallions (5-6) divided
1 to 1 1/2 c hemp or soy milk
1/4 tsp salt
2 tbsp Irish butter divided into 6 pats*

Modern Champ - A Healthy Irish Potato Recipe 1

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Instructions

Boil the potatoes in salted water for 20-25 minutes or until tender.
While the potatoes are boiling, Roughly chop all but one of the scallions. Heat 1 c milk to a simmer. Add the roughly chopped scallions and simmer for 5 minutes. Set aside to steep until the potatoes are done.
Drain the potatoes and transfer to a large mixing bowl.
Add the scallion milk and salt to the bowl with the potatoes. Mash. If needed, add the extra 1/2 c milk to get a creamier consistency.
Finely chop the remaining scallion and set aside until serving.

To serve:

Serve hot. Divide the mashed potatoes between six dishes. (Or four if you want heartier portions.) Make a hollow in the center of each serving, sprinkle with the remaining chopped scallion and place a pat of butter in the hollow.

Notes

*This recipe serves 4-6. If you want to serve hearty portions, divide the butter into 4 pats to make 4 servings. You can double the recipe if you need additional servings.

A note on the provided nutrition information

The nutrition information provided has been estimated by an online nutrition calculator and is not a substitute for a professional nutritionist’s advice.

Nutrition

This recipe was written in 2014 and most recently updated in 2025 with a revised introduction and clarification of instructions.

Author
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Amy Reiley

Eat Something Sexy's Creator & Editor-in-Chief Amy Reiley is the award-winning author of five aphrodisiac cookbooks. She has her Master of Arts in Gastronomy, awarded by Le Cordon Bleu and The University of Adelaide. She is also a Certified Nutrition Coach awarded by the International Sports Sciences Association and she is a California Certified Massage Therapist.

Amy is considered a leading authority on aphrodisiacs. Her work in aphrodisiacs is quoted in publications including National Geographic, The New York Times, Epicurious, Wine Enthusiast, Health and Playboy magazines. She speaks internationally on aphrodisiac foods and has brought her knowledge of aphrodisiac history and science to national television shows including The Today Show and CBS Early Show. She is a frequent guest on relationship and lifestyle radio and podcast shows and has been interviewed by BBC and NPR radio, Cosmopolitan radio and popular podcasts including My Dad Wrote a Porno.

Amy is also a freelance food, wine and health researcher and writer as well as a wine competition judge. Her work has appeared in publications ranging from Variety to The Daily Meal. She is an MSN content provider. And she is also a former wine editor for Gayot.com and wine & spirits editor of Las Vegas magazine.

Fun fact: Amy was the creator of the first ever comprehensive food and wine apps, Amy Reiley's Pocket Gourmet and Amy Reiley's Pocket Vineyard for Palm.

Modern Champ – A Healthy Irish Potato Recipe