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    Home » Recipes » Dairy Free

    December 10, 2021

    How To Make Healthy Mashed Sweet Potatoes!

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    Jump to Recipe Print Recipe

    Wondering how to make mashed sweet potatoes? This quick, easy recipe uses very little butter and sugar making for a healthier holiday side. These delicious yams are gluten free and can easily be made vegan with a few simple substitutions.

    Mashed sweet potatoes in a glass baking dish topped with pecans and brown sugar.
    Mashed Sweet Potatoes (Or Yams)!

    Disclaimer: This article contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.

    I love making these mashed sweet potatoes for Thanksgiving along with some Homemade Cranberry Orange Sauce and Sausage Stuffing!

    They're also good any time of year and go great with many main courses like Creamy One Skillet Chicken Thighs.

    Ingredients:

    • Sweet potatoes/yams: copper tone with orange flesh.
    • Almond milk: or milk of choice.
    • Salt & Cinnamon: a dash of delicious flavor!
    • Unsalted butter: sub vegan butter or coconut oil if desired.
    • Maple syrup: sweeten it up a touch more!
    • Brown sugar & chopped pecans: optional toppings.
    Mashed sweet potatoes in a glass baking dish with pecan pieces and brown sugar.
    Mashed Sweet Potatoes (Or Yams)!

    Making Mashed Sweet Potatoes - A Quick Overview:

    Keep scrolling for the full recipe. We’ll start here with a quick rundown!

    • Peel and chop potatoes/yams. Steam until very tender.
    • Place in a mixing bowl with all other ingredients.
    • Mix on high speed until smooth.
    • Transfer to a casserole dish or baking dish and adding desired toppings.
    • Serve and enjoy!

    HANDY TIPS:

    • Serving dish: if you'd prefer, you can serve your potatoes in a more traditional serving bowl rather than a casserole dish. I like to spread mine in a casserole dish and stick them in the oven to keep them warm while I finish up other items for dinner.

    Do cooked sweet potatoes need to be refrigerated?

    Yes! After you cook and mash your sweet potatoes they should be stored in the refrigerator. First, let them cool down a bit (for 25-30 minutes). Then place them in a shallow, air-tight container. Store in the refrigerator for 3-5 days.

    Do mashed sweet potatoes freeze well?

    They do! Allow potatoes to cool for 25-30 minutes after cooking and transfer to a large Ziploc bag. Press flat, date and freeze for up to 6 months!

    • Peeled and cubed sweet potatoes in a white saucepan atop a steamer basket.
    • Steamed sweet potato cubes.
    • Steamed sweet potato cubes in a mixing bowl.
    • Mashed sweet potatoes in a mixing bowl.
    • Mashed sweet potatoes in a baking dish with pecan pieces and brown sugar topping.
    Print Recipe
    5 from 1 vote

    How To Make Healthy Mashed Sweet Potatoes

    Sweet potatoes (yams) steamed and mashed with cinnamon, almond milk and butter (or coconut oil for vegan)! Top with a sprinkling of brown sugar and chopped pecans for a tasty crunch.
    Prep Time10 mins
    Cook Time20 mins
    Total Time30 mins
    Course: Appetizer, Side Dish
    Cuisine: American
    Keyword: Christmas, Gluten Free Sides, Healthy Side Dish, Holiday Side Dish, Mashed Sweet Potatoes, Mashed Yams, Thanksgiving Recipe, Vegan Side
    Servings: 8
    Calories: 170kcal

    Ingredients

    • 2 lbs sweet potatoes / yams *About 5 medium *see note below
    • ¾ cup almond milk *or milk of choice.
    • ½ teaspoon salt
    • ½ teaspoon cinnamon
    • 2 tablespoons melted unsalted butter *see note below
    • ¼ cup pure maple syrup
    • 1 tablespoon brown sugar *dark or light *optional topping
    • Chopped pecans *optional topping

    Recipe notes: 

    Sweet potatoes / yams: I like using the copper tone sweet potatoes with orange flesh!
    Unsalted butter: sub vegan butter or coconut oil for vegan/dairy free.

    Instructions

    • Peel and chop potatoes (yams) into medium sized pieces.
    • Steam until very tender. *If you don't have a steamer you can also boil the potatoes in water, I prefer the steaming method as it preserves more nutrients!
    • Transfer cooked potatoes to a mixing bowl and add milk, salt, cinnamon, butter and maple syrup.
    • Mix on high speed until smooth.
    • Transfer to a casserole dish or baking dish and add desired toppings. *(You can also place potatoes in a more traditional serving dish if preferred. I put them in a casserole dish so I can stick them in the oven while I finish up other items for dinner)!
    • Serve and enjoy!

    Nutrition

    Serving: 18th of recipe (about 5 & ½ ounces) | Calories: 170kcal

    Did you make this recipe?!

    Wahoo! Thank you so much for trying it out – please be sure to leave a rating! Simply click on the stars in the recipe card above.

    More healthy side dish ideas:

    • How To Make Mashed Cauliflower "Potatoes"
    • Brussels Sprouts With Balsamic Maple Glaze
    • Fruit Salad With Whipped Cream
    • Cheesy Twice Baked Potatoes
    • Simple Oven Roasted Asparagus
    • Roasted Carrots With Honey & Feta
    • Air Fryer Sweet Potato Cubes
    • Simple Garden Salad Recipe

    Pin it for later!

    Pinterest pin shows cubed potatoes and mashed sweet potatoes in baking dish with text overlay.

    « Perfect, Easy Popcorn On The Stovetop!
    Mini Gluten Free Orange And Chocolate Chip Scones »

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    Reader Interactions

    Comments

    1. Mary anne Russo says

      December 10, 2021 at 7:19 am

      This looks so delicious! Sweet potatoes are my favorite! I eat them for breakfast too! I finally received one of your emails! Thanks for sharing!

      Reply
      • stacey_olson says

        December 15, 2021 at 2:28 pm

        Yay! Enjoy, friend!

        Reply

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    Hi, I'm Stacey! I love developing quick, healthy, real food recipes to share with you and your family. Eating nutritious food doesn't have to mean heaps of time in the kitchen, let me show you!

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