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5.0 from 963 votes

Healthy Mashed Sweet Potatoes

Healthy Mashed Sweet Potatoes are similar to a casserole but without the sugary topping. It's a lightened up savory recipe that pairs well with any protein!

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 8
Calories: 130 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 2 pounds sweet potatoes peeled and cut into 2" chunks (approximately 4 medium sweet potatoes)
  • 2 tablespoons butter
  • 1/2 cup low-fat milk
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/8 teaspoon cinnamon
  • 1 tablespoon sprigs fresh thyme

Instructions

    Cup of Yum
  1. Place sweet potatoes in a large saucepan over high heat and cover generously with boiling water. Bring to a boil then reduce heat to medium, and cook uncovered until the sweet potatoes are fork tender, about 15-20 minutes.
  2. Drain the sweet potatoes, and return to saucepan. Add the milk, butter, salt, pepper and cinnamon; mash with a potato masher to desired consistency.
  3. Serve warm and garnish with thyme leaves.

Notes

  • Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
  • Freezing Instructions: Allow the mashed sweet potatoes to cool completely. Then place the sweet potatoes in a freezer-safe container or bag. If you're using a freezer bag, it's a good idea to flatten the bag and remove any air before sealing. Place in the freezer for up to 3 months for best taste.
  • Make Ahead Tips: You can chop the potatoes up to 3 days in advance and store them in the fridge in an airtight container with water. When it's time to cook the mashed potatoes, drain the potatoes and cook as usual.

Nutrition Information

Calories 130kcal (7%) Carbohydrates 24g (8%) Protein 2g (4%) Fat 3g (5%) Saturated Fat 2g (10%) Cholesterol 8mg (3%) Sodium 239mg (10%) Potassium 410mg (12%) Fiber 4g (16%) Sugar 6g (12%) Vitamin A 16246IU (325%) Vitamin C 4mg (4%) Calcium 56mg (6%) Iron 1mg (6%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 130

% Daily Value*

Calories 130kcal 7%
Carbohydrates 24g 8%
Protein 2g 4%
Fat 3g 5%
Saturated Fat 2g 10%
Cholesterol 8mg 3%
Sodium 239mg 10%
Potassium 410mg 9%
Fiber 4g 16%
Sugar 6g 12%
Vitamin A 16246IU 325%
Vitamin C 4mg 4%
Calcium 56mg 6%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.