Spiced Mashed Sweet Potatoes (Healthy & No Sugar Added!)

These healthy Spiced Mashed Sweet Potatoes are so simple, delicious, and nutritious!

Sweet potatoes have become a favorite holiday staple, and for good reason. They’re rich in fiber, vitamins, and minerals, and they taste great.

This recipe is perfect for a holiday get together or dinner party — just change the quantities based on the amount of people you’re having. The spices add flavor without needing sugar, and the milk adds a nice creaminess.

They’re just as tasty as regular mashed potatoes, but they’re more versatile. They work as either a savory or a sweet dish. I have to say: adding spices like cinnamon to regular potatoes doesn’t sound all that appetizing!

Sweet potatoes also add a vibrant pop of color to your holiday spread. But don’t think this recipe is just for Thanksgiving! It works just as well as a year-round side dish.


spiced mashed sweet potatoes healthy

Healthy Spiced Mashed Sweet Potatoes


(serves about 12)

  • 6 sweet potatoes
  • 1 Tbsp cumin
  • 1 Tbsp cinnamon
  • 1/4 C milk (I recommend 2% or whole — a dairy substitute will also work if unflavored)


Peel and boil the sweet potatoes until tender. (You can cut them into smaller pieces – 1 inch chunks – to make them cook more quickly). Pierce them with a fork to check if they’re done.

Then, drain and place in a bowl.

Mash until desired consistency is reached.

Add in the spices (cinnamon and cumin) and the milk. Mix well and serve warm.

Feel free to add additional toppings, such as chopped pecans or walnuts, for a little extra crunch. Unsweetened shredded coconut works great here, too.

Or, if you’re feeling extra fancy, use this as a filling for a sweet potato pie! Use whole wheat flour for your pie crust to make it even healthier. It’s an easy, no-sugar added dessert alternative.


healthy mashed sweet potatoes recipe


  1. 1
    Janet Powell says

    Anne, it is fun to follow your journal – be it cookings or snowsledding. I am going to try this sweet potato recipe of yours – it looks at least easy to make. Do you know that Cumin and Cinnamon also have big medicinal values…?

  2. 2

    These sweet potatoes look delicious, Anne. The photos are great too! <3

  3. 4

    Hi, Looks like a great recipe. I wanted something other than the sugar laden casserole I normally make. Thanks for sharing.

  4. 5

    Has anyone done this dish in an instant pot?

  5. 6

    Can you cook these ahead of time and freeze them?

  6. 10

    Question why do you recommend 2 percent or whole milk instead of 1 percent or skim? And can I use half and half instead? I don’t want to buy a whole container of 2 percent for 1 recipe?

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