Why you should try this recipe
These healthy mashed sweet potatoes make an easy side dish that pairs well with chicken, turkey and steak. They also make a delicious base for warm and hearty breakfast bowls. Make yourself a batch today and enjoy them all week long. Sweet potatoes have long been among my favorite foods. Not only are they inexpensive and easy to store for long periods of time (which is even more important during these strange times!), they are also healthy, delicious and stunningly beautiful.
Ingredients notes
The basic ingredients needed to make this sweet potato mash are quite simple: sweet potatoes, milk, butter and salt. From there, you can improvise depending whether you prefer a sweet or savory application. In this case, I add herbaceous thyme and parsley, aromatic garlic powder and fresh cracked black pepper. Read the “Flavor Variations” section below for more winning flavor combinations!
How to make sweet potato mash
Have I told you how much I adore my Instant Pot yet? Because if not, I have been remiss in my duties. The Instant Pot is AWESOME. Get one (or at least put it on your holiday wish list)! It will help you get dinner (and all the other meals) on the table in a fraction of the time that you’re used to, and ALL IN ONE POT! I have opted to cook my sweet potatoes in the Instant Pot for this tutorial as it is the fastest way to get the potatoes cooked and ready for mashing. First up, wash, peel and cube your sweet potatoes. Be sure to wash them very thoroughly, as they have a tendency to be quite dirty. They grow in the dirt, so you can’t blame them! Next up, add the steel trivet to the bottom of your Instant Pot. Pour in a cup of water, then place your steaming basket inside. Tip your cubed sweet potatoes in the basket, secure the lid and switch your IP to Manual/Pressure Cook on high for 10 minutes. Do a quick release. The potatoes are now ready for mashing! TIP: Since the insert for the Instant Pot already needs a washing, you may as well use it to mash the potatoes in, right? Simply remove the steamer basket and trivet and dump out any remaining water before continuing. Next, add the melted butter and milk. Sprinkle in your seasonings, then mash until they are the consistency you desire! Tip : If you are adding butter cubes, then, cover for a few minutes to encourage the butter to melt. Adjust your seasonings as necessary, top with a few extra pats of butter for richness, sprinkle on some fresh herbs for color and ENJOY!
Flavor Variations
Sweet : While these potatoes are naturally sweet, there are a few additions you can make to really amp up their flavor. Maple syrup and sweet potatoes are a match made in heaven. You can also easily add in a banana or two for some naturally added sweetness. I also love adding warming spices to mashed sweet potatoes for breakfast bowls. Cinnamon, nutmeg, ginger and even cloves are fun to add to the mix. Finally, adding in nut butters is a great way to add both flavor and protein to a sweet potato mash. Almond butter and peanut butter are my go-to ingredients, but cashew, macadamia or sunflower seed butter are all great additions as well. Savory : In this recipe, I use thyme, parsley and garlic to emphasize a more savory flavor profile. Sage is another herb that goes delightfully well with sweet potato. If you are looking to add some heat, chipotles in adobo make for a fun latin inspired twist on these potato mash. You can also add a bit of extra flavor by steaming or boiling your sweet potatoes in bone broth or stock. Vegan : Making vegan mashed sweet potatoes is super easy. Simply swap out vegan butter and a non-dairy (unsweetened) milk of your choice.
Serving Ideas
This sweet potato mash recipe is just about endlessly adaptable to your needs. It’s not just for playing the supporting role! Eat them for breakfast, lunch or dinner using these serving ideas: As a Side: Perhaps the most traditional way to serve mashed sweet potato is as a side to your favorite meals. Whip up a quick batch and serve with chicken, turkey or steak. Wanting something plant based instead? Top a vegan bowl of sweet potato mash with your favorite sautéed vegetables or vegan chili for a hearty and filling dinner. Sweet Potato Cakes: If you have leftover sweet potatoes, you can easily turn them into delicious sweet potato cakes. Add an egg and a bit of flour to bind them, then add any flavor additions you’d like. A bit of shredded cabbage and frozen peas will turn them into a riff on British “Bubble and Squeak.” You can also top them with a dollop of sour cream, some smoked salmon and fresh chives for a delicious brunch or light dinner. Breakfast Bowls: Make a cozy, delicious and absolutely nutritious breakfast bowl using sweet potato mash as a base. You can go savory by topping the bowl with sautéed kale or spinach, cheese and a fried egg. You can also go sweet by adding in nut butter and/or a mashed banana. Top with granola, toasted coconut or pecans, sliced bananas or jam! As a Pasta Sauce: Mashed sweet potatoes are an excellent way to make a vegetarian lasagna. Aim for a mix of savory herbs like thyme with a bit of warmth from nutmeg. Layer between boiled pasta and a cheesy mornay for an autumnal take on the Italian favorite.
Storing and Freezing
One of the most frequent questions I get about this healthy sweet potato recipe is “can I make this ahead of time?” The answer is absolutely! You can either cook the sweet potatoes ahead of time and refrigerate them un-mashed until you are ready to use them. They will last for up to a week in the refrigerator. You can also opt to mash your sweet potatoes ahead of time. When reheating, you may want to add a bit of milk, as the heat will evaporate some of the liquid during the reheating process. Mashed sweet potatoes will keep for up to 5 days in the refrigerator. Finally, you can also freeze your sweet potatoes after they have been mashed. I recommend freezing them in large silicone ice cube containers so you can easily rewarm them without charring the outside. Frozen sweet potatoes mash will last up to three months in the freezer.
Need more potato inspiration? Check out these other yummy recipes:
Crispy Aloo Tikki (Video)Instant Pot Sweet PotatoesOven Roasted Sweet PotatoesSweet Potato CasseroleInstant Pot Potato Soup
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