Just three ingredients needed for this incredibly easy and delicious Healthy Mashed Sweet Potatoes recipe! This recipe is vegan, vegetarian, and refined sugar free — it’s time to learn how to make mashed sweet potatoes!
I’m gonna be honest with you. It kinda feels like cheating to write a whole post for this mashed sweet potato recipe.
But, then I remember how awesome these mashed sweet potatoes are and how you need these in your life.
I started making these about 8 years ago and I get requests for them ALL the time. Every so often, I get the urge to toy with this recipe and add some orange zest, chopped pecans, nutmeg or cinnamon, but I just can’t do it because, well, it’s just too good the way it is.
How To Make Mashed Sweet Potatoes
Okay, so let’s talk how to make mashed sweet potatoes. What do you need to make these mashed sweet potatoes RN? Just three simple things:
- fresh sweet potatoes (or yams)
- pure maple syrup (can sub with raw honey or coconut sugar)
- ground cinnamon
See? I told you: E.A.S.Y.
Then, just (1) steam or boil the sweet potatoes, (2) combine it with pure maple syrup and ground cinnamon, and then (3) mash them into mashed sweet potatoes. So simple!
How To Make Mashed Sweet Potatoes Healthy
The good news is that it’s extremely easy to make healthy mashed sweet potatoes. The trick? Use the sweetness of the sweet potato! Yep: sweet potatoes are naturally sweet and buttery so no need to add a ton of butter and refined sugars in the mix.
Instead, I like to add just a touch of cinnamon (which also helps to make it taste sweeter!) and a few tablespoons of pure maple syrup. If you wanted, you could replace the syrup with either raw honey or coconut sugar OR if going completely sugar free, can just leave it out entirely.
Do You Have To Peel Sweet Potatoes?
I also like to keep the skin on the sweet potatoes to add in additional fiber and nutrients. Believe it or not, there is a lot of good stuff in the skin so leave it in! If you really don’t like the texture, you could puree the sweet potatoes in a food processor to blend it up more.
Big bonus for NOT peeling the sweet potatoes? One less step to worry about! That means not having to slave away at removing the peel from the sweet potato. The skin is completely edible and a great addition to the recipe.
Can You Make Mashed Sweet Potatoes Ahead?
Mashed sweet potatoes reheat perfectly from the fridge so they are a great side to make ahead.
How To Freeze Mashed Sweet Potatoes
To freeze your mashed sweet potatoes, follow these easy peasy steps:
- Allow the mashed sweet potatoes to cool completely (placing in the fridge once cooled to room temperature will help).
- Pack the sweet potatoes into freezer safe bags or containers. If using freezer bags, flatten and remove as much air as possible
- Place into the fridge (if using a bag, you can freeze flat on a rimmed baking sheet, and then store upright once solid.
- Freeze the mashed sweet potatoes for up to 12 months.
How To Reheat Mashed Sweet Potatoes
To reheat frozen mashed sweet potatoes, allow them to thaw in the fridge until no longer frozen. Then, reheat in the microwave, stirring occasionally, for 2-4 minutes until heated through. You can also reheat in a pan on the stove by heating over medium-high heat and cooking, covered until heated through, stirring occasionally.
How To Make Mashed Sweet Potatoes For A Baby
Mashed sweet potatoes make great baby food, too, and couldn’t be easier. They’re naturally sweet and make a good introduction of complex carbs. If you’re making mashed sweet potatoes for a sweet baby, there are a few changes I’d recommend. Assuming your baby is just starting out on solid foods, you’ll want to remove all skin from the sweet potato. You’ll also want to leave out the pure maple syrup and cinnamon at first, until your baby gets more acclimated to foods and shows she or he is tolerant of more combinations of foods.
For making mashed sweet potatoes into baby food, I’d recommend also pureeing the mashed sweet potatoes using a food processor or blender so all chunks are throughly removed. If your baby us used to eating solids and can handle a few chunks here and there, you can later start to mash by hand and even keep the skin on, but that’s not safe for the lil’s.
How To Mash Sweet Potatoes
Whether you’re making mashed sweet potatoes into baby food or for a Thanksgiving dinner, I mash my sweet potatoes using any of the following tools:
The high speed blender and food processor will make it so all chunks are throughly removed, which is perfect if you’re looking for a puree or you like whipped potatoes. It also works perfectly for baby food since it makes sure there are no large pieces. If you can handle a few chunks here and there, you can also mash by hand.
What To Serve With Mashed Sweet Potatoes
This mashed sweet potato recipe is equally welcomed at our table on Thanksgiving or any weeknight because it makes a great side to pork, lamb or turkey. Plus, they add a nice color and texture to a plate. Here are my favorite recipes that go great with mashed sweet potatoes:
- Garlic Roasted Pork Chops
- Pan Roasted Steak
- Pan Roasted Salmon
- Pork Tenderloin
- Honey Mustard Chicken
- Baked Chicken Meatballs
Just three ingredients needed for this incredibly easy and delicious Healthy Mashed Sweet Potatoes recipe! This recipe is vegan, vegetarian, and refined sugar free -- it's time to learn how to make mashed sweet potatoes!
- 2 medium sweet potatoes skin on, diced into 2-inch pieces
- 2 tbsp pure maple syrup (can sub raw honey or coconut sugar)
- 1/4 tsp ground cinnamon
- raw pecans, crushed (for topping)
Steam the sweet potatoes until very tender, approximately 15-20 minutes. No need to remove the skin.
Once pureed, add the pure maple syrup and cinnamon and mix well. Taste the potatoes at this time to see if you would like it to be any sweeter.
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