Healthy Mashed Sweet Potatoes

5 from 57 votes

Healthy Mashed Sweet Potatoes are similar to a casserole but without the sugary topping. It's a lightened up savory recipe that pairs well with any protein!

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My Healthy Mashed Potatoes are a must-have side dish for Thanksgiving, but these Healthy Mashed Sweet Potatoes just may rival them. Sweet potatoes are often served as a sweet side dish with marshmallows or cinnamon sugar. But this savory recipe is a lighter option that’s still full of natural sweet flavor from the sweet potatoes and pairs really well with turkey or chicken!

Large oval casserole dish with healthy mashed sweet potatoes topped with butter and thyme

When it comes to planning holiday menus, nothing gets me as excited as all of the side dishes; and sweet potatoes always have to be served! These mashed sweet potatoes are ready in 20 minutes and great for weeknight meal or festive holiday dinner.

Why are these mashed sweet potatoes healthy?

These mashed sweet potatoes are deliciously creamy and still only amount to around 130 calories a serving. Low fat milk is used in the place of cream but you don’t have to skip the butter! There’s no added refined sugar in the dish either, so no judgement if you go for seconds!

How to make mashed sweet potatoes

It’s so easy to make this side dish!

First up, prep the potatoes, you can peel or not, depending on your preference. Cut them into similar sized chunks so that they cook quicker and are easier to mash. Don’t leave them whole.

Peeled and chopped sweet potatoes in a large bowl

Place the chopped potatoes into a saucepan and cover them with water. Bring them to a boil and cook uncovered until they are fork tender. Drain the potatoes and add them back to the saucepan. Add the milk, butter, salt and pepper.

Process shot showing the potatoes after boiling and then adding butter, salt and pepper

While they’re still hot, mash until they are smooth and consistent.

Serve them warm and garnish with thyme leaves.

Process shots showing the transition in mashing the ptotatoes

Savory toppings for sweet potatoes

I keep it simple with some freshly ground black pepper and fresh herbs. But there are so many other great topping ideas for sweet potatoes that don’t include sugar, pecans, maple syrup or marshmallows. Check out some of these savory toppings:

  • Brown butter
  • Cheese: try shredded gruyere cheese or cheddar cheese, or even feta cheese
  • Roasted garlic
  • Peppers
  • Panko breadcrumbs
  • Sour cream

Tips for making mashed sweet potatoes

  • Gradually add the milk to the cooked sweet potatoes. There are so many different types of sweet potatoes and the amount of liquid you might 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 the potatoes. They should be cooked until fork tender, but not falling apart. If you overcook them, they will absorb too much water, resulting in a mushy consistency.
  • Make them more fluffy by adding one regular potato. Russet potatoes have a lighter texture, so you can add one to the pot and boil with the sweet potatoes. Mash everything together, and you can hardly tell there’s a white potato in there!
  • Make them vegan with quick swaps. Substitute the butter with vegan butter and use plant based milk. You will hardly tell the difference with that substitution and it makes these healthy mashed sweet potatoes vegan friendly!

Frequently asked questions

Can you make mashed sweet potatoes ahead of time?

Mashed sweet potatoes reheat perfectly from the fridge so they are a great side to make ahead. Let them cool to room temperature, transfer to an airtight container and they will keep well for about 3 days. You can the gently reheat them on the stovetop in a pan just before serving.

How to freeze mashed sweet potatoes?

Allow the mashed sweet potatoes to cool completely. Then place the sweet potatoes in a freezer-safe container or bag. If you’re using a freezer bag, it’s a good idea to flatten the bag and remove any air before sealing. Place in the freezer for up to 3 months for best taste.

What to do with leftover mashed potatoes?

If you have leftover potatoes, you can reheat them a couple of days later to serve again, but you can use them in so many other recipes! You can substitute them for white potatoes in this Vegetarian Shepherd’s Pie recipe, or use them to make Sweet Potato Muffins or Sweet Potato Waffles.

Close up of the mashed sweet potatoes topped with butter

More sweet potato recipes:

I just know that these healthy mashed sweet potatoes will be a hit on your holiday table! They are so easy and quick to make and loaded with flavor.

If you make this healthy-ish feelgood Healthy Mashed Sweet Potatoes recipe, please be sure to leave a comment and/or give this recipe a rating! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Healthy Mashed Sweet Potatoes

Healthy Mashed Sweet Potatoes are similar to a casserole but without the sugary topping. It's a lightened up savory recipe that pairs well with any protein!
5 from 57 votes
Servings 8
Course Side Dish
Calories 130
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins

Ingredients
  

  • 2 pounds 4 medium sweet potatoes, peeled & cut into 2″ chunks
  • 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 fresh thyme for garnish

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.

Video

Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
Freezing Instructions: Allow the mashed sweet potatoes to cool completely. Then place the sweet potatoes in a freezer-safe container or bag. If you’re using a freezer bag, it’s a good idea to flatten the bag and remove any air before sealing. Place in the freezer for up to 3 months for best taste.
Make Ahead Tips: You can chop the potatoes up to 3 days in advance and store them in the fridge in an airtight container with water. When it’s time to cook the mashed potatoes, drain the potatoes and cook as usual.
Nutrition: Please note that the nutrition information is for 5 servings, but this could easily serve more people especially if there are many other side dishes.

Nutrition

Calories: 130kcal, Carbohydrates: 24g, Protein: 2g, Fat: 3g, Saturated Fat: 2g, Cholesterol: 8mg, Sodium: 239mg, Potassium: 410mg, Fiber: 4g, Sugar: 6g, Vitamin A: 16246IU, Vitamin C: 4mg, Calcium: 56mg, Iron: 1mg

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Large oval casserole dish with healthy mashed sweet potatoes topped with butter and thyme

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Comments

  1. 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.

    1. 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.

    1. Hi Jon – Thanks so much for the feedback. I’m working with my ad company to improve the experience everyday!

  2. I am trying 4 of your recipes for thanksgiving this weekend. Mashed sweet potatoes would definitely be the give me more dish.