These Healthy Mashed Sweet Potatoes are so flavorful. Sweet, yet savory; a delicious, healthy, gluten-free side dish!
When Thanksgiving rolls around, some foods are really essential on your family’s table—and one of them is sweet potatoes. These cozy and flavorful root vegetables can be transformed into many delicious dishes. A classic example is sweet potato casserole topped with a layer of puffed, golden marshmallows, but sweet potatoes are equally wonderful on their own. In fact, one of my favorite dishes is my husband’s chicken thighs stewed with cherry tomatoes, served over a bed of creamy mashed sweet potatoes. As they cook, the sweet tomatoes release their juices, creating a light, flavorful sauce that perfectly complements the sweetness of the potatoes.
Since everyone should have a good recipe for healthy mashed sweet potatoes, I’m excited to share this dish with you today. These potatoes are fluffy, buttery, and incredibly easy to make. Try them this holiday season—or any time of year—and you won’t be disappointed!
Are Mashed Sweet Potatoes Healthy?
Need another reason to whip up mashed sweet potatoes? If you do, here’s a big one: they’re good for you! Sweet potatoes are rich in fiber, vitamins, and minerals. Compared to white potatoes, they have slightly more calories and about four times the sugar, but keep in mind these are natural sugars. Plus, the high fiber content means the sugars are released into the bloodstream slowly.
The recipe calls for butter, which is essential to produce smooth, creamy results. That won’t be the case if you use oil as a replacement. That said, you could use a plant-based butter if you are vegan or lactose-intolerant.
Using Up Leftover Mashed Sweet Potatoes
The big question after Thanksgiving is how to use up some of the leftovers. With mashed sweet potatoes, the choices abound. You could turn them into a classic sweet potato pie or stir them through muffin, cake, bread, pancake, and waffle recipes for added sweetness and extra fiber. Leftover mashed sweet potatoes can be turned into a delicious soup by adding some stock and perhaps a bit of coconut milk for extra creaminess. You could even use them in your homemade gnocchi, a pasta sauce, or as a filling for ravioli. In that case, I would serve these dishes with fried sage leaves. Mashed sweet potatoes can also be used instead of regular potatoes to top a hearty shepherd’s pie or hachis parmentier. And how about adding a few tablespoons of mashed sweet potatoes to your favorite hummus recipe?
How To Make Ahead And Store
Leftover mashed sweet potatoes can be stored in an airtight container in the fridge for up to 1 week. They can also be frozen in a freezer-safe container or Ziploc bags for up to 6 months.
Serving Suggestions
Enjoy these delicious healthy mashed sweet potatoes as part of your Thanksgiving Day feast along with other sides such as Easy Gluten-Free Stuffing, a zingy Cranberry Sauce, Roasted Brussels Sprouts With Mushrooms, or Sautéed Green Beans.
Ingredients
- 4 pounds sweet potatoes cut into 1-inch thick slices
- 2 teaspoons cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon dried thyme
- 4 tablespoons butter
- 1/4 cup unsweetened almond milk or skim milk
- 1 1/2 teaspoons salt plus more for boiling
Instructions
- Place the potatoes in a large pot with generously salted, cold water and cover at least an inch.
- Bring to a boil. Once boiling, cover and reduce to a gentle simmer. Cook until the potatoes can easily be pierced with a fork, about 20 to 25 minutes. Drain the potatoes well and place them back into the pot. Use a paper towel to blot off excess water.
- Melt the butter with the milk in a small pan and then pour into the potatoes.
- Mash the potatoes using a potato masher or potato ricer.
- Add the cinnamon, ginger, nutmeg, thyme, and salt. Taste and adjust the seasoning.
- DEVOUR!
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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