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Healthy Mashed Sweet Potatoes: A Simple Recipe

Healthy Mashed Sweet Potatoes
Foto: CC0 / Pixabay / katiklinski

Sweet potatoes often have a place on the table as a popular Thanksgiving side dish. Skip the marshmallow topping this year and opt for healthy mashed sweet potatoes instead. We’ll show you how.

So many recipes out there choose to highlight the natural sweetness of sweet potatoes by pairing them with maple syrup, brown sugar, or marshmallow topping. Everyone has their own taste preferences, but why not try something completely different and go down the savory route? We’ll show you how to make healthy mashed sweet potatoes that you’ll want to make again and again.

Read More: 9 Ideas for a Green Thanksgiving

Healthy Mashed Sweet Potatoes: A Savory Recipe

The smaller you chop the sweet potatoes, the less time they'll need to cook.
The smaller you chop the sweet potatoes, the less time they’ll need to cook. (Foto: CC0 / Pexels / Ela Haney)

Sweet potatoes are full nutritional benefits – they’re a great source of vitamin C, potassium, and beta-carotene. In order to bring out the natural flavor of sweet potatoes, it’s best to use only a few ingredients. Simplicity is key.

To make these healthy mashed sweet potatoes, you’ll need:

  • 1½ pounds sweet potatoes, scrubbed and cut into cubes
  • ¼ cup unsweetened oat milk
  • ½ tsp sea salt
  • pinch of freshly ground black pepper
  • 2 tbsp extra virgin olive oil
  • 2 tsp chopped fresh thyme  or 1 tsp dried thyme


  1. Place the chopped sweet potatoes in a large pot on the stove. Cover with water until it reaches about 2 inches above the potatoes, then bring to a boil over high heat.
  2. Reduce heat to medium-low, and simmer until the sweet potatoes are tender – approximately 20 minutes. Then remove from heat, drain, and place sweet potatoes back in the pot on the stove.
  3. Add the milk, salt, and pepper to the potatoes, and mash until your desired consistency is reached.
  4. Drizzle the olive oil on top, and mix the thyme in.

Tip: You can also peel the sweet potatoes if you don’t like the skin, but you’ll be missing out on the added fiber that the skin contains.

What Makes This Recipe Healthy?

Never underestimate the power of added herbs to any dish.
Never underestimate the power of added herbs to any dish. (Foto: CC0 / Pixabay / Irenna86)

These healthy mashed sweet potatoes skip the sugary additions, and they utilize ingredients that have health benefits of their own.

  • Oat milk is high in fiber and B vitamins (like thiamine and folate) which promote healthy digestion and the breakdown of carbohydrates.
  • Extra virgin olive oil is used as a replacement for butter. Olive oil is a good source of healthy unsaturated fat and contains a high amount of antioxidants. It also contains oleic acid which is said to help keep inflammation at bay.
  • The addition of thyme adds some extra vitamins and minerals including vitamin A & C, copper, fiber, iron, and manganese.

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