These healthy mashed sweet potatoes are so simple, delicious, and nutritious! Lightly spiced with delicious fall flavors, but without the overly-sugary topping.
These are 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.
(You might also want to check out my recipe for healthy mashed potatoes with cauliflower!)
Spiced Mashed Sweet Potatoes
Sweet potatoes have become a favorite holiday staple, and for good reason. They’re rich in fiber, vitamins, and minerals, and they taste great. But some sweet potato casseroles can be really heavy on the sugar. So I set out to create a deliciously spiced, lightly sweetened sweet potato dish!
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.
To make these healthy mashed sweet potatoes, you’ll just need a few simple ingredients:
- sweet potatoes (I used 6, but it depends on how many servings you’ll need!)
- milk (I recommend 2% or whole — a dairy substitute will also work if unflavored)
Have extra sweet potatoes? Try these fall-inspired sweet potato harvest bowls!
How to Make Mashed Sweet Potatoes
Start by peeling and boiling 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.
Next, add in the spices (cinnamon and cumin) and the milk. Mix well and serve warm.
Can I Make These Mashed Sweet Potatoes Ahead of Time?
Fortunately, mashed sweet potatoes are easy to warm up on the stovetop. Once you make the recipe, store in the refrigerator in an airtight container for up to 3 days. When you’re about ready to serve, just heat them up in a pan on the stove. It’s that simple!
Mashed Sweet Potato Variations
Feel free to add additional toppings, such as chopped pecans or walnuts, for a little extra crunch. Unsweetened shredded coconut works great here, too.
If you’re feeling extra fancy, use this recipe 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. But feel free to add a little maple syrup if you want it sweeter.
Or, for something a little different, this Savory Sweet Potato Casserole features a delicious herby crumb topping.
Mashed sweet potatoes would also be delicious as crispy sweet potato pancakes (check out my leftover mashed potato pancake recipe!).
The healthy mashed sweet potatoes recipe is at the bottom of this post. Enjoy!
Love sweet potatoes? Check out these other recipes:
- Sweet Potato Hash with Poached Eggs
- Vegan Stuffed Sweet Potatoes with Black Beans
- Sweet Potato Muffins with Coconut
- Sweet Potato & Black Bean Enchiladas
And if you’re looking for more holiday side dish inspiration, you’ll love:
- Savory Sweet Potato Casserole
- Baked Buttercup Squash with Goat Cheese
- Healthy Mashed Potatoes
- Savory Cranberry Stuffed Acorn Squash
- Easy Homemade Cranberry Sauce
- Vegan Cranberry Quinoa Salad
- 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 (cut them into smaller pieces to make them cook more quickly), then drain and place in a bowl.
- Mash until desired consistency is reached.
- Add in cinnamon, cumin, and milk. Mix and serve warm!