The Best Mashed Sweet Potatoes Recipe

The Best Mashed Sweet Potatoes

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This healthy mashed sweet potato recipe has just 5 ingredients and is dinner-ready in 20 minutes. Using sweet potatoes for this classic side dish adds color to your plate along with a little sweetness and a boost of vitamin A. With classic and simple flavors, it can easily be paired with any of your favorite dishes.

Carolyn Casner

Updated on September 18, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

Active Time:

10 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Nut-Free Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

1 ½ pounds sweet potatoes, peeled and cubed
½ cup reduced-fat milk, warmed
3 tablespoons melted unsalted butter
½ teaspoon salt
¼ teaspoon ground pepper

Directions

Bring 1 or 2 inches of water to a boil in a large saucepan fitted with a steamer basket. Add sweet potatoes and steam until very soft, 15 to 18 minutes. Transfer to a medium bowl and mash with milk, butter, salt and pepper.

To make ahead

Refrigerate for up to 2 days. Reheat in the microwave before serving.

Frequently Asked Questions

What are some substitutes I can use for reduced-fat milk?

If you're lactose-intolerant or sensitive to dairy, you could use any of the nondairy milks, including almond, coconut, cashew, soy, oat or pea protein milk. Try to choose one that has no added sweeteners.
Are sweet potatoes healthy?

Yes, sweet potatoes are loaded with nutrients, including fiber, calcium, potassium, vitamin C and vitamin A. In fact, a medium sweet potato will give you about 14% of your daily fiber needs and over 100% of your daily vitamin A needs. And even though sweet potatoes taste sweet, they rank low on the glycemic index, making them a good choice for people with diabetes.
What are some different ways to season mashed sweet potatoes?

For savory mashed sweet potatoes, try adding roasted garlic, Parmesan cheese and minced fresh herbs like thyme, parsley or chives. For a touch of sweetness, you can add maple syrup or honey and warm spices like cinnamon, nutmeg or ground ginger.
Can I freeze mashed sweet potatoes?

Yes, you can freeze mashed sweet potatoes in airtight freezer bags for up to 3 months. Thaw frozen mashed sweet potatoes in the refrigerator before reheating them in the oven or microwave. Stir them well before serving.
Do you peel sweet potatoes before cooking them?

We peel the sweet potatoes for this recipe, but feel free to keep the skins on if you prefer mashed sweet potatoes with a chunkier texture. Sweet potato skins are edible and are a good source of fiber. You'll also save time on prep, making this recipe easier for a weeknight dinner.

Additional reporting by Carrie Myers and Jan Valdez

Originally appeared: EatingWell.com, July 2023

Nutrition Facts (per serving)

159	Calories
6g	Fat
24g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup
Calories 159
% Daily Value *
Total Carbohydrate 24g	9%
Dietary Fiber 3g	11%
Total Sugars 6g
Protein 3g	6%
Total Fat 6g	8%
Saturated Fat 4g	20%
Cholesterol 17mg	6%
Vitamin A 16304IU	326%
Vitamin C 3mg	3%
Folate 14mcg	4%
Sodium 267mg	12%
Calcium 61mg	5%
Iron 1mg	6%
Magnesium 31mg	7%
Potassium 414mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.