Healthy Mashed Sweet Potatoes

Name: Healthy Mashed Sweet Potatoes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 lbs sweet potatoes ((peeled and cut into 1-inch chunks)); 3 tbsp butter; ¼ cup low-fat milk ((more if needed)); ½ tsp Kosher salt (to taste); ¼ tsp black pepper (to taste); ¼ tsp ground cinnamon; Fresh thyme sprigs ((for garnish))

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I love making mashed sweet potatoes for my family. They are a perfect side dish for so many meals. This recipe is my go-to because it is so easy. You get creamy, sweet, and savory flavors in every bite.

I use simple ingredients you probably have at home. This dish feels like a special treat, but it is healthy too. I know you will enjoy this simple recipe just as much as I do. It is a family favorite for a good reason!

Are Mashed Sweet Potatoes Healthy?

Yes, they are a great choice for your health. These Sweet potatoes are packed with good things your body needs. They are a much better option.

They give you a big boost of Vitamin A, which helps your eyes. These potatoes also have lots of healthy fiber to keep you full. They have a natural sweetness, so you do not need to add sugar. This recipe uses less butter and low-fat milk to keep it light.

Why You’ll Love Mashed Sweet Potatoes?

This dish is so simple and very easy for you to make.
It tastes amazing with its naturally sweet and savory flavor.
You only need a few simple ingredients to prepare this dish.
It is a healthy side dish that your whole family will enjoy.
This recipe is perfect for holidays or a simple weeknight meal.

Ingredients You’ll Need

Sweet potatoes: You will need to peel and cut them into 1-inch chunks for even cooking.
Butter: I use just a little bit of butter to add a rich, creamy taste.
Low-fat milk: This makes your potatoes smooth and creamy without adding extra fat.
Salt: I find that Kosher salt brings out the best flavor in these potatoes.
Black pepper: Freshly ground black pepper adds a tiny bit of spice to your dish.
Cinnamon: A small dash of cinnamon gives a warm and cozy flavor you’ll love.
Fresh thyme sprigs: I use these for garnish. They add a fresh, earthy smell and look pretty.

How to Make Healthy Mashed Sweet Potatoes?

This simple recipe gives you creamy, delicious sweet potatoes every single time. Here is how I do it.

Step 1: First, boil the sweet potatoes. Place your potato chunks in a large pot. Cover them with cold, salted water and bring to a boil.

Step 2: Next, cook until they are soft. Let the potatoes cook for about 15-20 minutes. You can easily poke them with a fork when they are done.

Step 3: Then, you will drain the potatoes well. Pour the potatoes into a colander. Let them sit for a minute to let the extra water steam away.

Step 4: Now, mash the sweet potatoes. Return the potatoes to the warm pot. Mash them with a potato masher until you like how they look.

Step 5: Finally, add the other ingredients. Stir in the butter, milk, salt, pepper, and cinnamon. Mix everything until it is smooth and creamy.

Tips for the Best Mashed Sweet Potatoes

Here are a few of my secrets to make this dish perfect every time.

Do not over-boil your potatoes, or they might get too watery.
For extra creamy potatoes, you can warm the milk before adding it.
Make sure you drain the potatoes really well to avoid a mushy dish.
Always taste and adjust the salt at the end for the best flavor.
For a super smooth texture, you can use a potato ricer instead.

Variations and Substitutions

Want to change things up? Here are some fun ideas you can try.

For a sweeter, richer flavor, you can add one tablespoon of pure maple syrup.
To make this recipe completely dairy-free, use your favorite plant-based milk and butter.
You can add a pinch of nutmeg along with the cinnamon for extra warmth.
For a savory herb version, swap the cinnamon for fresh chopped rosemary or sage.
If you like a little heat, add a dash of cayenne pepper for a spicy kick.

Make-Ahead and Storage Tips

You can make this dish one day ahead. Just reheat it on the stove.
Store your leftovers in an airtight container in the fridge for up to 4 days.
To reheat, add a splash of milk to make the potatoes creamy again.
You can freeze the mashed sweet potatoes for up to 3 months.
Thaw frozen potatoes in the fridge overnight before you plan on reheating them.

What to Eat with Mashed Sweet Potatoes?

I love serving this easy side with many main courses. Here are some of my favorites.

Baked or roasted chicken: The savory flavor of roasted chicken is a perfect match for these sweet potatoes.
Thanksgiving turkey: This is a classic pairing that you and your guests will absolutely love.
Pork chops: I find that juicy, pan-seared pork chops go wonderfully with this sweet side dish.
A big green salad: For a lighter meal, you can serve it with a simple salad with vinaigrette.

Frequently Asked Questions

I recommend peeling them for the creamiest texture.

Yes, all the ingredients in this recipe are naturally gluten-free. It is a safe choice.

You can add a little more salt and pepper. A splash of apple cider vinegar can also balance the sweetness.

I suggest using fresh sweet potatoes. They have a much better flavor and texture than the canned kind.