Healthy Mashed Sweet Potatoes with Greek yogurt is a light and delicious recipe with lots of flavor. Simply steamed sweet potatoes are mashed with sauteed garlic and onions, fresh rosemary, and creamy Greek yogurt to create a simple, silky, well-seasoned bowl of fluffy, sweet potato deliciousness – no butter or sour cream required!
I love finding healthy spins on classic holiday side dishes and have discovered that adding protein-rich Greek yogurt to my Mashed Sweet Potatoes recipe is an easy way to lighten up this dish without sacrificing any flavor. The addition of Greek yogurt replaces the need for sour cream, butter, or cream cheese, adds a pop of protein, and creates perfectly rich and creamy mashed sweet potatoes.
Small changes to your recipes, like this one, add up over time and can easily make your meals healthier, but still so delicious! This is why you’ll see me add Greek yogurt to recipes you may not expect to find (like my crustless broccoli and cauliflower quiche or my buttermilk ranch dressing!) – it’s an easy way to add an extra boost of protein (which can help us to stay satiated for longer periods!) while cutting back on richer ingredients; creating a lighter, healthier recipe.
Ingredients for Healthy Mashed Sweet Potatoes
Simple, wholesome, real food ingredients are all you need to make this recipe. Here’s the lineup:
- Sweet potatoes – super nutritious, and high in fiber, these beautiful potatoes are the base of this dish
- Olive oil – just a small amount of oil is used for cooking the onion and garlic. If you would like to eliminate the oil, you can saute your veggies in a few tablespoons of chicken or vegetable broth instead.
- Onion – adds a savory element and depth of flavor to the mashed sweet potatoes.
- Garlic – because who doesn’t love the nutty punch of flavor that garlic can add to a dish (if you raise your hand you can skip it, lol.)?
- Fresh rosemary – you can use any favorite herb (thyme and parsley would also work well), but personally love the way rosemary and sweet potatoes taste together.
- 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 while making them lighter and more nutrient-rich.
- Salt & pepper – to taste.
How To Make This Recipe
Making mashed sweet potatoes is easy! I typically use the quick method of steaming the sweet potatoes. If preferred, you can roast them instead. Here’s the simple process:
Common Questions:
Are sweet potatoes healthy?
All fruits and veggies are healthy as far as I’m concerned. Sweet potatoes are high in fiber, while being rich in vitamins, and minerals making them 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 have a beautiful color!
Do I peel sweet potatoes before steaming?
This comes down to personal preference! The skins are rich in nutrients and fiber but I prefer peeling them for this recipe simply because it creates a creamier mashed sweet potato.
I have plenty of other sweet potato recipes where I prefer to keep the skins on (examples: my sweet potato wedges with garlic dipping sauce and my roasted sweet potato bites.
Are yams and sweet potatoes the same thing?
Yes and no. You have white sweet potatoes and orange sweet potatoes, purple sweet potatoes (also known as Japanese sweet potatoes), and yams. They all come from the same family, but there are some differences — mostly in their texture and water content. 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.
More Healthy Thanksgiving Side Dishes
Looking for more healthy side dishes to complete your Thanksgiving menu? You’re in luck, we’ve got plenty of delicious options:
- Healthy Sweet Potato Casserole
- Cornbread Stuffing Recipe
- Green Bean Almondine
- Wild Rice Stuffing
- Brussels Sprouts with Pancetta
- Dairy-Free Mashed Potatoes
- Savory Mashed Butternut Squash
HEALTHY MASHED SWEET POTATOES VIDEO
If you make these delicious mashed sweet potatoes, be sure to leave a comment and ★ 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 with Greek Yogurt
Ingredients
- 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
Instructions
- 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 sauté 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!
Comments
Suzi says
You say “Sweet potatoes – super nutritious, and high in fiber, these beautiful potatoes are the base of this dish.” Fun fact: sweet potatoes are not actually potatoes. They belong to the morning glory family.
Darcy says
Simple and delicious! Made this as a side dish on Christmas with beef short ribs. I was glad to find a recipe that didn’t use milk and butter. Definitely a keeper!
Ryan says
Great recipe, every time I serve it at gatherings people are amazed, not only at the greek yogurt ingredients, but that sweet potatoes could taste so good!