Healthy Mashed Sweet Potatoes
Updated Oct 22, 2025
Healthy Mashed Sweet Potatoes made with less butter, low-fat milk and spices, only 5 minutes to prep and 15 minutes to cook.
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Love these healthy mashed sweet potatoes!
Mashed sweet potatoes aren’t made nearly enough, if you ask me. It’s such an underrated way to serve sweet potatoes; they are just as creamy as classic mashed potatoes and naturally a little sweet without needing all the sugar or marshmallows. While most people save sweet potatoes for sweet potato casserole or sweet potato fries, I love them mashed because they’re simple and so good!
This mashed sweet potato recipe is lighter than most, but you’d never know it from the flavor. The butter, cinnamon, and thyme give it a warm, savory edge that balances the sweetness. It’s one of those sides that fits in just as easily on a weeknight table as it does at Thanksgiving!
Happy Cooking!
– Yumna
How to Make Healthy Mashed Sweet Potatoes
Healthy Mashed Sweet Potatoes Recipe
Video
Ingredients
- 2 pounds sweet potatoes peeled and cut into 2" chunks (approximately 4 medium sweet potatoes)
- 2 tablespoons butter
- 1/2 cup low-fat milk
- 1/2 teaspoon Kosher salt
- 1/2 teaspoon black pepper
- 1/8 teaspoon cinnamon
- 1 tablespoon sprigs fresh thyme
Instructions
- Place sweet potatoes in a large saucepan over high heat and cover generously with boiling water. Bring to a boil then reduce heat to medium, and cook uncovered until the sweet potatoes are fork tender, about 15-20 minutes.
- Drain the sweet potatoes, and return to saucepan. Add the milk, butter, salt, pepper and cinnamon; mash with a potato masher to desired consistency.
- Serve warm and garnish with thyme leaves.
Notes
- My Top Tip: Add the milk gradually to your cooked sweet potatoes. The amount of liquid you need will depend on the size and type of potato you use, so add the liquid in stages. You can always add more if needed!
- Storage: Store any leftovers in an airtight container in the fridge 3-4 days. You can gently reheat them on the stovetop in a pan just before serving.
- Freezing Instructions: Allow the mashed sweet potatoes to cool completely, then place the sweet potatoes in a freezer-safe container or bag for up to 3 months. If you’re using a freezer bag, it’s a good idea to flatten the bag and remove any air before sealing. When you’re ready to eat, thaw your potatoes overnight in the fridge before reheating.
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Recipe Tips
- Add the milk gradually to your cooked sweet potatoes. The amount of liquid you need will depend on the size and type of potato you use, so add the liquid in stages. You can always add more liquid if needed!
- Be careful not to over-boil your potatoes. They should be cooked until fork tender, but not falling apart. If you overcook them, they’ll absorb too much water and become mushy.
- Add one regular potato for extra fluffiness. Russet potatoes have a lighter texture, so you can add one to the pot and boil it with the sweet potatoes. When you mash everything together, it’ll make the whole thing a little fluffier.
Serving Ideas
- Add to your Thanksgiving table. I love eating these mashed sweet potatoes on Thanksgiving with my dry brined turkey, pan roasted brussel sprouts, and homemade stuffing.
- Pair with protein. These sweet potatoes are my go-to veggie side with garlic butter steak bites, oven-baked chicken breast, or roasted salmon.
- Bake your leftovers! These mashed sweet potatoes are a key ingredient in my sweet potato muffins or sweet potato waffles.
FAQs
If your potatoes are too runny, cook them on low heat for a few minutes to evaporate some moisture, or add a bit more mashed sweet potato to thicken up the mixture.
For creamier mashed potatoes, add more butter or milk until you reach your desired consistency. You can also use an electric mixer for a smoother texture.
Comments
I am constantly searching online for articles that can help me. Thank you!
So happy you found this helpful!
I rated this recipe three stars because it has too much pepper which is not becoming to sweet potatoes. I’d actually reduce it to 1/8 teaspoon or omit.
Thanks for your feedback, I also recommend seasoning to taste so feel free to reduce the pepper to suit your tastes.
Thank you for the easy and delicious recipe! 😊
So glad you enjoyed this one!
How many servings does this recipe make?
This recipe makes about 8 servings.
How much exactly is each serving?
Hi there! The total weight of the recipe will be different for each person so it’s difficult to say. If you use exactly 2 pounds, it should be a little over 1/2 cup per serving. To get a more accurate serving amount, I recommend making a batch of the recipe, weighing it all, and dividing it by 8. Hope that helps!
I used 1/4c cooking liquid, 1/4c almond milk, 1/4c fat free greek yogurt, and 1T butter. Delicious!
Yay! That’s perfect!
How many ounces of the recipee equal 1 serving…or is it a quarter or half cup. All the nutritional info is great..but knowing serving size is essential. Thankyou.
The nutritional information is for one serving because every time you make it, the total weight of the recipe will be different. I recommend making a batch of the recipe, weighing it all, and dividing it by eight to get the exact weight for each serving.
I really wish I could look up a recipe without having to dodge 100 different ads.
Hi Jon – Thanks so much for the feedback. I’m working with my ad company to improve the experience everyday!
I didn’t think these were flavorful enough at all. Very easy recipe though.
Yeah, they are pretty simple! Glad you found the recipe easy though!
I am trying 4 of your recipes for thanksgiving this weekend. Mashed sweet potatoes would definitely be the give me more dish.