Healthy Mashed Sweet Potatoes
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This healthy mashed sweet potato recipe is a delicious holiday side dish made with 6 ingredients. Easy to prepare for the holiday season!
It’s no secret that I love potatoes, and you all clearly do too. We make these Crispy Sheet Pan Roasted Potatoes at least once a week for a side dish with dinner, and these Spiralized Rosemary Potatoes are a fan favorite on the site!
I mean… what’s not to love about mashed potatoes though. They’re starchy and filling, take on any flavor you want them to, are so easy to prepare… and are just YUMMY!
These Healthy Mashed Sweet Potatoes take potatoes to a whole new level!
They’re light and fluffy, have sweetness from the potatoes and just a tiny bit of maple syrup, and they’re SO easy to make. This sweet and savory recipe will be a new holiday staple!
Perfect for a holiday dinner, easy weeknight side dish, or for meal prepping!
(And if you’re still planning your Thanksgiving menu – check out these Healthy Thanksgiving Recipes!)
What is the color of sweet potato?
There are so many different types of sweet potatoes. We used orange sweet potatoes, but you could make this with purple or white sweet potatoes.
We also love these sweet potato recipes: roasted sweet potatoes, sweet potato gnocchi and this fried sweet potatoes recipe.
Ingredients:
To make healthy mashed sweet potatoes you’ll need:
- sweet potatoes – orange sweet potatoes, red sweet potatoes, white sweet potatoes all work!
- maple syrup – can sub for honey if needed
- almond milk
- cinnamon
- ground ginger
- nutmeg
- ghee or butter (optional)
Substitutions:
Potatoes: I haven’t tried this with other potatoes but I don’t think it would be as good with russet or gold potatoes. Those potatoes aren’t really meant to be ‘sweet’. It would work with yams but might have a slightly different texture. Here is our favorite Healthy Mashed Potatoes recipe.
Butter: Ghee/butter is optional in this recipe, but it adds a nice richness. If you are vegan – you can sub in vegan butter or skip it entirely.
Maple Syrup: I haven’t tried this recipe with honey but I think it would work.
Milk: Any milk should work in this recipe. We have tried whole milk and oat milk and both worked fine. Feel free to sub in your favorite dairy or non-dairy milk.
Paleo Sweet Potato Casserole: I haven’t tried turning this into a casserole but I’m sure if you topped it with marshmallows/pecans and baked it – it would be delicious!
Toppings: You can top this with pecans for a sweet potato casserole feel!
Instructions:
- Peel + chop your sweet potatoes. Boil for 10-15 minutes + strain.
- Using a potato masher, stand mixer, or hand mixer, mix the potatoes until smooth.
- Stir in spices + milk of choice until combined.
- Serve and enjoy!
What to Serve with Healthy Mashed Sweet Potatoes
These sweet potatoes go well with pretty much any dinner! We like to serve them with:
- Turkey Breast In Crock Pot or Whole Roasted Chicken
- Roasted Brussel Sprouts with Garlic
- Gluten Free Green Bean Casserole
Storage Options
Storing: You can keep these potatoes in the refrigerator in an airtight container for up to 4 days.
Freezing: I wouldn’t recommend freezing these sweet potatoes, I don’t think they would reheat well!
Other side dishes:
Here are some of our favorite side dishes:
Healthy Mashed Sweet Potatoes
Ingredients
- 3 lbs sweet potatoes
- 2.5 tablespoons maple syrup
- 1/4 cup almond milk
- 2 teaspoons ground cinnamon
- 1 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- 1 tablespoon butter or ghee optional but recommended
Instructions
- Bring a large pot of water to a boil. While water is boiling, peel and cut sweet potatoes into 1 inch cubes.
- Once water is boiling, add sweet potatoes and cook for 10-15 minutes, until they are fork tender.
- When potatoes are done cooking, drain the water. Return the potatoes to the pot or add to a stand mixer.
- Mix the potatoes using a handheld or stand mixer until they are smooth. Once mixed, slowly add in milk, maple syrup, spices and butter until everything is combined.
- Serve + enjoy!
I made this yesterday for Thanksgiving instead of a family recipe that calls for eggs & tons of sugar. It was really good. It was more savory than sweet so I added more maple syrup than called for but we all enjoyed it!!!
Tastes amazing and holds up well for leftovers.
Thanks, Ashley!
Looks really good. I look forward to trying this recipe
Hope you give it a try!
It was a good recipe. I used a standup blender, which wasn’t a great recommendation. It didn’t blend easily with the recommended amount of almond milk, so I had to add more almond milk. Electric beater wouldve been better. I would also suggest more maple syrup than what the recipe calls for and maybe even a pink of salt to give it dimension. Thanks for the recipe!!
Glad you liked it, Kaitlyn. This definitely is not meant to be made in a blender and no where in the post does it recommend that so I could see why you had an issue with that! If you had to add more almond milk it likely dulled down the flavors. We avoid adding more salt than necessary as many of our audience likes lower sodium recipes but it’s something you could easily add to taste.
Perfect for the holidays. Can’t wait to try this
Hope you love them, Cindy!
Definitely will be making as a great vegan Thanksgiving side! Can’t wait to try
Awesome! Thanks Bryn! Just skip the butter/ghee or sub in vegan butter! Enjoy!
Can I use coconut in place of almond milk?
Hi Ashley – yes you can. You can use any milk you like (I’ve noted that under substituions!) Hope that helps!
Liz
My kids LOVE these!! thank you for sharing the recipe. I added a little mayo to the final result to make them a little thicker because they are weird about texture, but they loved them!!
Hi Courtney – I’m so glad your kids liked them!!