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Home » Side Dishes and Vegetables » Healthy Mashed Sweet Potatoes

Healthy Mashed Sweet Potatoes

Profile photo of chef Jessica Randhawa of The Forked Spoon Jessica Randhawa
October 18, 2021
4.93 from 14 votes


Last Updated October 18, 2021 | 1 Comment

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2.9K shares
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Healthy Mashed Sweet Potatoes Recipe Pinterest PIN Collage
Healthy Mashed Sweet Potatoes Recipe Pinterest PIN Collage
Healthy Mashed Sweet Potatoes Recipe Pinterest PIN Collage
Healthy Mashed Sweet Potatoes Recipe Pinterest PIN Collage

These Healthy Mashed Sweet Potatoes are filled with perfectly cooked sweet potatoes, tender butternut squash, butter, and a hint of sweet maple syrup. Healthier than regular mashed potatoes and low in carbs, enjoy these silky smooth mashed sweet potatoes with lunch, dinner, or as an easy vegetarian and gluten-free holiday side dish.

White bowl filled with creamy mashed sweet potatoes topped with butter and fresh thyme

The Best Mashed Sweet Potatoes Recipe

This is without a doubt the BEST mashed sweet potato recipe that I have EVER made.

Now, before you get too sidetracked by the fact that I added butternut squash to this recipe, don’t worry. You can totally double the sweet potatoes and skip the squash if you want to. With that said, you won’t even know there’s butternut squash in there.

Mashed sweet potatoes are perfect for just about everything: holiday gatherings, Sunday dinner, weekday meal prep, and potlucks. You can even make them ahead of time and reheat them later.

This easy recipe calls for simple additions like milk, butter, maple syrup, and fresh thyme. Feel free to make yours sweeter or more savory to suit your own personal tastes and preferences.  

Image of four baked sweet potatoes on a baking sheet

Ingredients

  • Sweet potatoes
  • Butternut squash (or extra sweet potato)
  • Milk
  • Butter
  • Maple syrup
  • Salt
  • Fresh thyme

How to Cook Sweet Potatoes for Mashing

There are several ways to cook sweet potatoes for mashing:

  • You can bake sweet potatoes (as I did for this recipe)
  • Or you can cook sweet potatoes in the Instant Pot
  • Finally, you can boil your sweet potatoes until tender

As for the butternut squash? I steamed the butternut squash. Why? Because it’s easy. Plus, healthy. Cooking butternut squash in the Instant Pot will yield similar results to steaming. Roasting butternut squash is a delicious alternative but it would require additional olive oil.

Mixing bowl filled with cooked sweet potato, steamed butternut squash, milk, and butter.

How to Make Mashed Sweet Potatoes

Preparing mashed sweet potatoes is just as easy as making your favorite regular mashed potatoes.

1. Peel and chop:

Decide how you want to prepare your sweet potatoes for your mash. In this case, I’m baking mine. Wash and scrub each sweet potato and dry thoroughly. Poke holes in each sweet potato.

If you’re adding butternut squash, peel, seed, and chop your butternut squash into large cubes for steaming.

Note – If you prefer not to use butternut squash, simply double the number of sweet potatoes and omit the butternut squash.

2. Preheat and Boil:

Preheat oven to 425 degrees F and line a large baking sheet with parchment paper. Add the sweet potatoes to the parchment-lined baking sheet.

Meanwhile, add a steamer basket to a large pot filled with approximately 1-2 inches of water. Transfer the chopped butternut squash to the steamer basket, cover, and bring to a boil.

3. Roast and Steam:

Roast the sweet potatoes for 30 minutes, then rotate the pan 180 degrees to ensure even cooking, and bake for an additional 15-30 minutes. You know your potatoes are ready when the natural sugars start to caramelize and a fork or knife is easily inserted into the thickest part of the potato.

Meanwhile, steam the butternut squash for approximately 15-20 minutes, or until fork-tender.

Tip

For faster cooking chop the sweet potatoes into large, 1-inch cubes. This will reduce cooking time to approximately 20-25 minutes (when roasting).

4. Mash or Puree.

Once the butternut squash has finished steaming, transfer to a large blender. Remove the cooked sweet potatoes from the oven and allow to rest for 5 minutes before handling.

Slice the potatoes in half and carefully peel the skin away from the soft inside. Transfer the sweet potato flesh to the blender with the cooked butternut squash. Add the milk and puree until smooth and creamy.

Alternatively, for a more rustic, less smooth mash, use a large fork or potato masher to mash the sweet potato and butternut squash until the desired consistency is reached.

5. Season and Serve.

Transfer the sweet potatoes to a large mixing bowl. Melt in the butter and stir in the maple syrup, if adding. Season with salt, to taste, and garnish with fresh thyme, if desired. 

Large bowl filled with mashed sweet potatoes.

How to Make Mashed Sweet Potatoes Creamy?

You can mash sweet potatoes using a potato masher, electric hand mixer, blender, or food processor. How creamy versus chunky will determine which method is best for you.

In general, if you prefer a more rustic, chunky mash, a simple potato masher or hand mixer work great. If you like super smooth and creamy mashed sweet potatoes, you’ll probably want to use a blender or food processor – especially if you’re adding butternut squash. Butternut squash is stringier and requires a bit more blending.

My other bit of advice for super creamy mashed potatoes? 

  • Thoroughly drain the water. If you boil your potatoes (or butternut squash) remove as much water as possible. Water will not make fluffy mashed sweet potatoes.
  • Add some milk or cream. You don’t need a lot, but a splash or two adds great flavor and creaminess.
White bowl filled with creamy blended mashed sweet potatoes topped with butter and thyme.

FAQ


Do you need to peel sweet potatoes for mashing?

This is entirely based on personal preference. The skin of sweet potatoes is yummy and healthy and packed full of vitamins and minerals.

Can Mashed Sweet Potatoes be made ahead of time?

To make ahead of time, prepare the mash as outlined, waiting to add the butter and maple syrup. Store the prepared mashed sweet potatoes in a large microwave-safe container (glass is best) and store it in the refrigerator for up to two days. When ready to serve, reheat until warm in the microwave, and add butter and maple syrup, to taste.

How to store mashed sweet potatoes?

Store leftovers in an airtight container in the refrigerator for up to 3-4 days.

How to reheat mashed sweet potatoes?

In the microwave in a glass container that is covered (not sealed) with a lid. Heat at 30-second intervals, stirring after each. I have read recommendations that you can place the mashed sweet potatoes in a ziplock bag and submerge them in a pot of boiling water to reheat. I do not recommend this. It is never a good idea to reheat food in plastic.

Large white bowl filled with mashed sweet potatoes and butternut squash and topped with butter and fresh thyme

More Sweet Potato Recipes and Cooking Resources

  • Perfect Baked Sweet Potato Fries Recipe
  • Yams vs. Sweet Potatoes: What’s the Difference?
  • Easy Herb and Brown Sugar Roasted Sweet Potatoes
  • Potato Types: A Guide to Popular Types of Potatoes
  • Traditional Sweet Potato Casserole Recipe (with Marshmallows)

Have you tried making these Healthy Mashed Sweet Potatoes?

Tell me about it in the comments below! I always love to hear your thoughts. And tag me #theforkedspoon on Instagram if you’ve made any of my recipes, I always love to see what you’re cooking in the kitchen.

A bowl of mashed sweet potatos

Healthy Mashed Sweet Potatoes

4.93 from 14 votes
Chef: Profile photo of chef Jessica Randhawa of The Forked SpoonJessica Randhawa
Super creamy Healthy Mashed Sweet Potatoes are the perfect complement to any lunch or dinner recipe and an easy vegetarian and gluten-free holiday side dish.
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Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Course Side Dish
Cuisine American
Servings 8 as a side
Calories 235 kcal

Ingredients
 
 

  • 2 pounds sweet potatoes
  • 1 medium butternut squash - peeled, seeded, and cubed
  • ½ cup milk - plus more as needed
  • 4 tablespoon butter
  • 2 tablespoon maple syrup
  • ½ teaspoon salt
  • fresh thyme - to garnish
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Instructions
 

  • Prepare the vegetables. Prepare the sweet potatoes. Wash and scrub each sweet potato and dry thoroughly. Transfer to the baking sheet and, using a knife or a fork, stab each sweet potato at least 6-7 times (this will vary depending on the size of your potato). Peel, seed, and chop your butternut squash into large cubes.
  • Preheat and boil. Preheat oven to 425 degrees F and line a large baking sheet with parchment paper. Transfer sweet potatoes to the parchment-lined baking sheet. Meanwhile, add a steamer basket to a medium pot filled with approximately 1-2 inches of water. Transfer the chopped butternut squash to the steamer basket, cover, and bring to a boil.
  • Bake and Steam. Transfer potatoes to the oven and bake for approximately 30 minutes. Rotate the pan 180 degrees to ensure even cooking and bake for an additional 15-30 minutes, or until you see some of the natural sugars have started to caramelize and a fork or knife is easily inserted into the thickest part of the potato. Meanwhile, steam the butternut squash for approximately 15 minutes, or until fork tender.
  • Puree. Once the butternut squash has finished steaming, transfer to a large blender. Remove the sweet potato from the oven and allow to rest for 5 minutes before handling. Slice the potatoes in half and carefully peel the skin away from the soft inside. Transfer the inside of sweet potato to the blender with the cooked butternut squash.* Add the milk and puree until smooth and creamy.
  • Season and serve. Transfer the creamy mashed sweet potatoes to a large mixing bowl. Melt in the butter and stir in the maple syrup. Season with salt, to taste, and garnish with fresh thyme, if desired. Enjoy!

Jessica’s Notes

  • Easily replace the butternut squash with an additional 2 pounds of sweet potatoes for a total of 4 pounds of sweet potatoes.
  • If you love the skin of baked sweet potatoes, feel free to puree the skin with the rest of the sweet potato and butternut squash. Otherwise, save the skin and enjoy topped with your favorite meat and a dollop of sour cream for an easy, healthy lunch!
  • Make your sweet potato mash sweet or savory. Favorite toppings include:
    • Fresh herbs
    • Melted butter
    • Parmesan cheese
    • Pecans
    • Marshmallows
    • Brown sugar
    • Bacon (not vegetarian)
    • Fried Apples
  • This recipe, as written above is vegetarian and gluten-free. To make this recipe vegan and dairy-free, omit the butter and milk and use a plant-based butter and milk as an alternative.
Originally published November 25, 2018

Nutritional Information

Calories: 235kcal | Carbohydrates: 36g | Protein: 3g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 15mg | Sodium: 265mg | Potassium: 417mg | Fiber: 3g | Sugar: 8g | Vitamin A: 16310IU | Vitamin C: 2.7mg | Calcium: 60mg | Iron: 0.7mg

(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)

Keyword healthy mashed sweet potatoes, how to make mashed sweet potatoes, Mashed Sweet Potatoes
Did You Make This Recipe? Tag it Today!Mention @theforkedspoon or tag #theforkedspoon and please leave your star rating in the comment section below.

About Jessica

Profile photo of chef Jessica Randhawa of The Forked Spoon

Chef Jessica Randhawa leads The Forked Spoon. A world traveler, Jessica developed her passion for culinary arts while adventuring. With her recipes making their way onto renowned platforms such as Women's Health, Daily Mail, Al Jazeera, and Fox News, she's marked her presence in the culinary world. Jessica's academic credentials include a Bachelor of Science from the University of California.

2.9K shares
Profile photo of chef Jessica Randhawa of The Forked Spoon

About Jessica Randhawa

Chef Jessica Randhawa leads The Forked Spoon. A world traveler, Jessica developed her passion for culinary arts while adventuring. With her recipes making their way onto renowned platforms such as Women's Health, Daily Mail, Al Jazeera, and Fox News, she's marked her presence in the culinary world. Jessica's academic credentials include a Bachelor of Science from the University of California.

Comments

  1. Di-Di | The Foxy Flexitarian says

    May 18, 2019 at 2:41 am

    5 stars
    Oh my, sweet potato + maple syrup + thyme is a match-made-in-heaven. Thank you so much, Jessica. This is such a great recipe, not to mention all the cooking tips, that I’ve included it in a mini recipe roundup for flexitarians.

    Reply

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Chef Jessica Randhawa of The Forked Spoon

I’m Jessica, the chef behind The Forked Spoon, where I share my delicious recipes along with my kitchen tips and expert advice to transform your everyday cooking into a gratifying culinary experience. Learn more about me→

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