These Healthy Mashed Sweet Potatoes are a favorite in my house. They’re easy to make and so tasty. I like to make this recipe on busy weeknights because it pairs well with chicken and fish. They are also the perfect side dish to round out your holiday table.
Mashed Sweet Potatoes are a fun change from my go-to mashed potatoes! While we definitely love regular mashed potatoes, these healthy mashed sweet potatoes are equally delicious. They’re easy to make, nourishing, and so flavorful!
Ingredients for Healthy Mashed Sweet Potatoes
Simple, wholesome, real food ingredients are all you need to make this recipe.
- Sweet potatoes – the base of this potato dish is, of course, sweet potatoes!
- Olive oil – a small amount for cooking the onion and garlic.
- Onion – we’re adding a little savory element to these mashed sweet potatoes with diced onion.
- Garlic – my favorite flavor enhancer/
- Fresh rosemary – you can use any favorite herb (thyme and parsley would be great), but I just love the taste of rosemary with sweet potatoes.
- Greek yogurt – most people opt for butter or sour cream but my secret ingredient is Greek yogurt. It makes the mashed sweet potatoes ultra-creamy and delish.
- Salt & pepper – to taste.
How To Make Healthy Mashed Sweet Potatoes
Making mashed sweet potatoes is really easy! I typically use the quick method of steaming the sweet potatoes. If preferred, you can roast them instead.
- Steam sweet potatoes. Cut peeled sweet potatoes into bite-sized chunks and steam them for about 20-25 minutes and until fork-tender.
- Sauté onion and garlic. While the potatoes are cooking, sauté onion and garlic in a bit of olive oil with a pinch of salt for about 8 minutes and until fragrant and translucent.
- Combine ingredients. Add the cooked sweet potatoes, cooked onion and all other ingredients to a large mixing bowl and combine.
- Mash and serve. Mash everything together, season with salt and pepper to taste and serve warm.
Do you have to peel sweet potatoes before steaming?
This comes down to personal preference, but I highly recommend peeling the potatoes for this recipe to ensure best texture and flavor.
The skin can stay on for other types of cooked sweet potatoes such as sweet potato wedges.
Are sweet potatoes healthy?
ALL fruits and veggies are healthy as far as I’m concerned. Sweet potatoes are high in fiber, vitamins, and minerals. They would make a healthy addition to any type of diet.
I’ve always been a believer that the more color you can add to your diet the better. These potatoes definitely have a beautiful color!
When are sweet potatoes in season?
While you can usually find sweet potatoes at the grocery store year-round, sweet potatoes are in season between October and January. But don’t let that stop you from enjoying them all throughout the year!
Are yams and sweet potatoes the same thing?
Yes and no. You have white sweet potatoes and orange sweet potatoes, purple sweet potatoes (yep, you read that right) and yams. They all come from the same family, but there are some differences — mostly in the ways they are used. However, according to Bon Appétit, the yams and orange sweet potatoes in American grocery stores aren’t different at all!
How long will leftover mashed sweet potatoes stay fresh?
Mashed sweet potatoes will stay fresh in the refrigerator for up to 4 days. They can also be frozen for up to 2 months for later use.
If you want major comfort and flavor, you’ve got to add this irresistible mashed sweet potato dish to your regular meal rotation and your holiday menu. Once you try this recipe for healthy mashed sweet potatoes, it’s one you will want to make again and again.
More Healthy Side Dish Favorites
- Roasted Cauliflower
- Cornbread Stuffing Recipe
- Brussels Sprouts with Bacon and Apples
- Healthy Caesar Salad
If you make these delicious mashed sweet potatoes, be sure to leave a comment and star rating below letting me know how it turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).
Healthy Mashed Sweet Potatoes
- 3 pounds sweet potatoes peeled
- 1 teaspoon extra virgin olive oil
- 1/2 diced onion
- 2 cloves garlic, minced
- 1 teaspoon fresh rosemary finely chopped
- 1/3 cup organic Greek yogurt
- salt and pepper to taste
- Cut sweet potatoes into bite-sized chunks and steam in a steamer basket for 20-25 minutes or until the potatoes are fork-tender.
- While the potatoes are cooking, heat the olive oil in a medium non-stick skillet and saute your onions and garlic along with a pinch of salt for about 8 minutes or until fragrant and translucent.
- In a medium bowl combine steamed sweet potatoes, onion and garlic mixture, rosemary, and Greek yogurt.
- Mash everything together and season with salt and pepper.
- Serve and enjoy!