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Large oval casserole dish with healthy mashed sweet potatoes topped with butter and thyme
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5 from 242 votes

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!
Course Side Dish
Cuisine American
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 8
Calories 130kcal
Author Yumna Jawad


  • 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 sprigs fresh thyme


  • 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.



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.


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