In this easy and healthy mashed sweet potatoes recipe, the naturally sweet flavor of the sweet potatoes is enhanced with just a little sweet butter, honey and cinnamon.
My family really likes this easy and healthy recipe for mashed sweet potatoes. I like it too! It’s not just wonderfully creamy and flavorful, but also truly easy to make, and leftovers are great too.
How long does it take to boil sweet potatoes to mash?
From the moment you add the sweet potatoes to the boiling water, it should take about 15-20 minutes.
BUT you can make your life easier by microwaving the sweet potatoes before mashing them, as explained in the recipe card below. Microwaving sweet potatoes is easy and fast, which means making mashed sweet potatoes is also easy and fast.
But won’t microwaving the sweet potatoes remove nutrients?
On the contrary. Boiling sweet potatoes will remove nutrients (although boiling them in their skin will help preserve more nutrients). Microwaving is actually a better method for preserving nutrients.
Do I need to peel sweet potatoes for mashing?
This is completely up to you. Sweet potato skins are edible, and according to some, they are in fact nutritious.
I prefer to remove the skin for a smoother mash. But some people prefer a chunkier sweet potato mash.
If you do leave the skin on, it’s probably a good idea to use your food processor though. If you mash by hands, you’ll be left with fairly big chunks of sweet potato skin.
Is it OK to use the food processor to make mashed sweet potatoes?
Yes! Unlike white potatoes, you can use the food processor in this recipe.
When I just started out cooking for my young family, one night I decided to make mashed potatoes. I decided to use the food processor, figuring out it would produce fluffier results.
To my surprise and dismay, my mashed potatoes turned into glue! They became thick, sticky and inedible.
Quick research taught me that you can’t make mashed potatoes in the food processor. The quick-moving blades of a food processor will tear the starch molecules. The released starch will then mix with the liquid in the cooked potatoes, and the mash will turn into a gummy paste. 😳
But sweet potatoes don’t have as much starch as white potatoes, so it’s okay to use the food processor when making sweet potato puree.
I prefer to make this recipe savory
Not a problem! For savory mashed sweet potatoes, simply omit the honey and cinnamon. Add 1/4 cup grated Parmesan and 1/2 teaspoon garlic powder.
Both versions are excellent – it’s up to you whether you prefer the sweet or the savory one.
If you like your sweet potatoes savory, you could also try these flavorful sweet potato cakes.
How do you make healthy mashed sweet potatoes?
Sweet potatoes are very healthy (though not low in carbs of course), so all you need to do is avoid adding junk to them!
In the recipe below, I add just a few simple, whole-food ingredients. Butter, whole milk, just a tablespoon of honey, and cinnamon.
If you make a savory mash as suggested above, it is even healthier, because it doesn’t have the carbs and sugar from the honey.
How do you make creamy sweet potato mash?
Simply add small amounts of creamy dairy (such as butter and whole milk). It doesn’t take a lot, because sweet potatoes have a naturally creamy texture.
What about leftovers?
Leftovers keep very well in the fridge for 4-5 days. I gently reheat them in the microwave, covered, on 50% power.
This is one of those recipes where leftovers taste almost as good as the freshly made dish, unlike regular mashed potatoes, which are best eaten fresh.
Mashed Sweet Potatoes
INGREDIENTS
- 1 very large sweet potato, unpeeled, washed and dried (13 oz)
- 2 tablespoons unsalted butter
- 2 tablespoons whole milk
- 1 tablespoon honey
- 1/8 teaspoon kosher salt
- 1/8 teaspoon cinnamon
INSTRUCTIONS
- Pierce the sweet potato with a fork on both sides. Microwave on high, 3 minutes per side or until tender (they’re ready when the flesh is easily pierced with a fork). Let stand 5 minutes until cool enough to handle.
- Meanwhile, in a small saucepan over medium-low heat, heat the remaining ingredients, stirring, until warm but not hot. Don’t allow the mixture to boil.
- Use your fingers to peel the cooked sweet potato. Place it in a medium bowl. Mash well with a fork. Add the warm liquids gradually, whisking them in with a hand whisk. Keep whisking until very smooth, then serve.
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Vered DeLeeuw, LL.M., has been following a healthy real-food diet and blogging about it since 2011. She has taken 
