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Up close bowl of mashed sweet potatoes recipe which is topped with crushed pecans and ground cinnamon.

Healthy Mashed Sweet Potatoes

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!

Categories Clean Eating. Gluten-Free, Easy Weeknight Dinner, Side Dish, Vegan, Vegetarian
Difficulty Easy
Keyword mashed sweet potato recipes, mashed sweet potatoes, mashed sweet potatoes healthy
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 84 kcal
Author Lacey Baier


  • 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)


  1. Steam the sweet potatoes until very tender, approximately 15-20 minutes. No need to remove the skin.
  2. Once tender, transfer to a food processor and puree. Alternatively, you can mash by hand using a potato masher (this won't break up the skin as much, but is still a fine method).
  3. 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. 

Recipe Video

Nutrition Facts
Healthy Mashed Sweet Potatoes
Amount Per Serving (0.75 cup)
Calories 84
% Daily Value*
Sodium 29mg1%
Potassium 22mg1%
Carbohydrates 19g6%
Fiber 2g8%
Sugar 8g9%
Protein 1g2%
Vitamin A 70IU1%
Calcium 11mg1%
* Percent Daily Values are based on a 2000 calorie diet.