Healthy Mashed Sweet Potatoes

These Healthy Mashed Sweet Potatoes are filled with perfectly cooked sweet potatoes, tender butternut squash, butter, and a hint of sweet maple syrup. Healthier than regular mashed potatoes and low in carbs, enjoy these silky smooth mashed sweet potatoes with lunch, dinner, or as an easy vegetarian and gluten-free holiday side dish.

The Best Mashed Sweet Potatoes Recipe

This is without a doubt the BEST mashed sweet potato recipe that I have EVER made.

Now, before you get too sidetracked by the fact that I added butternut squash to this recipe, don’t worry. You can totally double the sweet potatoes and skip the squash if you want to. With that said, you won’t even know there’s butternut squash in there.

Mashed sweet potatoes are perfect for just about everything: holiday gatherings, Sunday dinner, weekday meal prep, and potlucks. You can even make them ahead of time and reheat them later.

This easy recipe calls for simple additions like milk, butter, maple syrup, and fresh thyme. Feel free to make yours sweeter or more savory to suit your own personal tastes and preferences.

Ingredients

• Sweet potatoes
• Butternut squash (or extra sweet potato)
• Milk
• Butter
• Maple syrup
• Salt
• Fresh thyme

As for the butternut squash? I steamed the butternut squash. Why? Because it’s easy. Plus, healthy. Cooking butternut squash in the Instant Pot will yield similar results to steaming. Roasting butternut squash is a delicious alternative but it would require additional olive oil.

How to Make Mashed Sweet Potatoes

Preparing mashed sweet potatoes is just as easy as making your favorite regular mashed potatoes.

1. Peel and chop:

Decide how you want to prepare your sweet potatoes for your mash. In this case, I’m baking mine. Wash and scrub each sweet potato and dry thoroughly. Poke holes in each sweet potato.

If you’re adding butternut squash, peel, seed, and chop your butternut squash into large cubes for steaming.

Note – If you prefer not to use butternut squash, simply double the number of sweet potatoes and omit the butternut squash.

2. Preheat and Boil:

Preheat oven to 425 degrees F and line a large baking sheet with parchment paper. Add the sweet potatoes to the parchment-lined baking sheet.

Meanwhile, add a steamer basket to a large pot filled with approximately 1-2 inches of water. Transfer the chopped butternut squash to the steamer basket, cover, and bring to a boil.

3. Roast and Steam:

Roast the sweet potatoes for 30 minutes, then rotate the pan 180 degrees to ensure even cooking, and bake for an additional 15-30 minutes. You know your potatoes are ready when the natural sugars start to caramelize and a fork or knife is easily inserted into the thickest part of the potato.

Meanwhile, steam the butternut squash for approximately 15-20 minutes, or until fork-tender.

4. Mash or Puree.

Once the butternut squash has finished steaming, transfer to a large blender. Remove the cooked sweet potatoes from the oven and allow to rest for 5 minutes before handling.

Slice the potatoes in half and carefully peel the skin away from the soft inside. Transfer the sweet potato flesh to the blender with the cooked butternut squash. Add the milk and puree until smooth and creamy.

Alternatively, for a more rustic, less smooth mash, use a large fork or potato masher to mash the sweet potato and butternut squash until the desired consistency is reached.

5. Season and Serve.

Transfer the sweet potatoes to a large mixing bowl. Melt in the butter and stir in the maple syrup, if adding. Season with salt, to taste, and garnish with fresh thyme, if desired. 

How to Make Mashed Sweet Potatoes Creamy?

You can mash sweet potatoes using a potato masher, electric hand mixer, blender, or food processor. How creamy versus chunky will determine which method is best for you.

In general, if you prefer a more rustic, chunky mash, a simple potato masher or hand mixer work great. If you like super smooth and creamy mashed sweet potatoes, you’ll probably want to use a blender or food processor – especially if you’re adding butternut squash. Butternut squash is stringier and requires a bit more blending.

My other bit of advice for super creamy mashed potatoes? 

• Thoroughly drain the water. If you boil your potatoes (or butternut squash) remove as much water as possible. Water will not make fluffy mashed sweet potatoes.
• Add some milk or cream. You don’t need a lot, but a splash or two adds great flavor and creaminess.

FAQ

Have you tried making these Healthy Mashed Sweet Potatoes?

Tell me about it in the comments below! I always love to hear your thoughts. And tag me #theforkedspoon on Instagram if you’ve made any of my recipes, I always love to see what you’re cooking in the kitchen.