Mashed sweet potatoes are a delicious and nutritious side dish that’s perfect for any occasion. Their natural sweetness and creamy texture make them a crowd-pleaser, while their health benefits make them a smart choice for those looking to eat more plant-based foods. Whether you prefer them savory, sweet, or spicy, mashed sweet potatoes are incredibly versatile and easy to customize to suit your taste.
Growing up, the only sweet potatoes we had were at Thanksgiving. They were full of brown sugar, butter, and marshmallows. That was a Thanksgiving staple. After switching to a plant-based diet, I kept our Thanksgiving Sweet Potato dish but skipped the butter and switched to maple syrup. It took me a while to realize that sweet potatoes are delicious without adding sweetener, and a savory version with salt and pepper is a versatile dinner side.
The Amazing Sweet Potato
Sweet potatoes are a nutritional powerhouse. Unlike regular potatoes, which are starchy and often considered less healthy, sweet potatoes are rich in vitamins, minerals, and antioxidants. They are an excellent source of beta-carotene, which the body converts into vitamin A—a nutrient essential for maintaining healthy vision, immune function, and skin health. Sweet potatoes also provide a good amount of dietary fiber, which supports digestion and helps regulate blood sugar levels.
But the benefits don’t stop there. Sweet potatoes are naturally sweet, which means they don’t require much additional seasoning to taste great. Their natural sweetness makes them a versatile ingredient in both savory and sweet dishes. When mashed, sweet potatoes have a smooth, creamy texture that’s perfect for pairing with various seasonings and add-ins, making them a fantastic base for a wide range of flavors.
Flavor Profiles and Seasonings
One of the great things about mashed sweet potatoes is their adaptability. The natural sweetness of the potatoes provides a perfect canvas for a variety of flavor profiles, from sweet to savory.
Savory: For a more traditional approach, consider adding garlic, rosemary, or thyme to your mashed sweet potatoes. These herbs complement the sweetness of the potatoes with their earthy, aromatic flavors. A splash of veggie broth (here’s my life changing veggie broth mix) can enhance the savory notes, making the dish rich and satisfying.
Sweet: If you prefer to play up the sweetness of the potatoes, try adding a touch of cinnamon, nutmeg, or even a dash of maple syrup. These warm spices create a comforting dish that’s reminiscent of dessert, yet still suitable as a side. A sprinkle of toasted pecans or walnuts on top can add a delightful crunch and an extra layer of flavor.
Spicy: For those who enjoy a bit of heat, mashed sweet potatoes can be spiced up with ingredients like chili powder, smoked paprika, or a pinch of cayenne pepper. These spices add a bold contrast to the sweetness of the potatoes, creating a dynamic and flavorful dish. A squeeze of lime juice can add brightness, balancing the heat and enhancing the overall taste.
Creamy: To achieve a luxuriously creamy texture, try coconut milk or cashew cream. These ingredients add a rich, velvety quality to the mashed sweet potatoes, making them extra indulgent. Coconut milk pairs particularly well with sweet and spicy flavors, while cashew cream is more neutral, allowing other seasonings to shine.
Can I Make Makes Sweet Potatoes in the Instant Pot?
Yes, you know how I love my Instant Pot. To make mashed sweet potatoes, wash and pierce the sweet potatoes and put them on the wire rack in your Instant Pot. Add one cup of water. Cook on high pressure for 14 minutes. Allow pressure to come down naturally for about 30 minutes. Then peel and puree according to the other directions.
Mashed Sweet Potatoes Recipe
Ingredients
- 2 ½ pounds sweet potatoes
- ⅓ cup plant-based milk
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- fresh thyme, optional
- toasted pecans, optional
Instructions
Step 1 – Preheat Oven
Begin by preheating the oven to 400 degrees.
Step 2 – Pierce Potatoes
Place sweet potatoes in an ovenproof baking dish. Pierce each potato with a fork to allow for ventilation.
Step 3 – Cook
Cook sweet potatoes in the oven for 40-50 minutes. Begin checking your potatoes around the 40 minute mark. You’ll know they are ready and soft when you can easily poke a fork into its skin. You can also squeeze its sides to check for softness.
Step 4 – Cool
Remove from the oven and allow the potatoes to cool down so that you can easily handle them.
Step 5 – Peel
Once cooled off, peel the skin off the potatoes, the skin will easily peel away. Discard peels.
Step 6 – Puree
Place peeled potatoes in a food processor. Puree until smooth.
Step 7 – Blend
Add milk, sea salt, and black pepper to the sweet potatoes. Blend until all ingredients are combined and mixture is smooth. If needed, add more liquid.
Step 8 – Top
Top with fresh chopped thyme and toasted pecans, if desired. Serve warm.
Storage
Sweet potato puree can easily be prepared in advance and reheated to enjoy. Once cooked, allow the puree to cool down. Place in an airtight container and store in the refrigerator for up to 5 days. You can also choose to store in the freezer for up to 3 months. To reheat, place in a baking dish and bake at 350 degrees for 15 minutes, or until warm.
More Plant Based Side Dishes
If you like this mashed sweet potato recipe, you’ll love these side dish ideas too:
- Vegan Potato Salad: Simple and Creamy
- 2-Step Steamed White Rice
- Instant Pot Mexican Rice
- BBQ Cauliflower Bites
- Rice Cooker Cilantro and Lime Rice
Mashed Sweet Potatoes
Mashed Sweet Potatoes are a comforting side dish made with naturally sweet spuds, perfect for holiday meals or everyday dinners.
Ingredients
- 2 ½ pounds sweet potatoes
- ⅓ cup plant-based milk
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- fresh thyme, optional
- toasted pecans, optional
Instructions
- Preheat the oven to 400 degrees.
- Place sweet potatoes in an ovenproof baking dish. Pierce each potato with a fork to allow for ventilation.
- Cook sweet potatoes in the oven for 40-50 minutes. Begin checking your potatoes around the 40 minute mark. You’ll know they are ready and soft when you can easily poke a fork into its skin. You can also squeeze its sides to check for softness.
- Remove from the oven and allow the potatoes to cool down so that you can easily handle them.
- Once cooled off, peel the skin off the potatoes, the skin will easily peel away. Discard peels.
- Place peeled potatoes in a food processor. Puree until smooth.
- Add milk, sea salt, and black pepper to the sweet potatoes. Blend until all ingredients are combined and mixture is smooth. If needed, add more liquid.
- Top with fresh chopped thyme and toasted pecans, if desired. Serve warm.
Notes
Sweet potato puree can easily be prepared in advance and reheated to enjoy. Once cooked, allow the puree to cool down. Place in an airtight container and store in the refrigerator for up to 5 days. You can also choose to store in the freezer for up to 3 months. To reheat, place in a baking dish and bake at 350 degrees for 15 minutes, or until warm.