Sweet Potato Mash

This healthy Sweet Potato Mash recipe is super creamy, delicious and makes the perfect easy side dish for busy weeknights. Made with mashed sweet potatoes combined with ghee or vegan butter, dairy-free milk, garlic and fresh herbs. Paleo-friendly and Whole30 compliant.

Updated November 2020

Healthy Mashed Sweet Potato Recipe

If there’s one thing I look forward to on Thanksgiving and any big holiday meal, it’s the assortment of side dishes. As much as my family loves classic Mashed Potatoes with Garlic, they are even more obsessed with this Sweet Potato Mash.

These mashed sweet potatoes are quick and easy to make and come out smooth, creamy and super delicious. Sweet potatoes are cooked to tender perfection. Use a potato masher to combine them with ghee, garlic and fresh herbs.

Why we love this easy side dish

• A healthy and delicious side dish to pair with your favorite main dishes
• Sugar-free, paleo, gluten-free, Whole30 and easily vegan and dairy-free
• A great make ahead side dish that you can make in the oven or slow cooker. Cook the potatoes the day before to free up your oven during the holidays.

Ingredients you need for mashed sweet potatoes:

• Sweet Potatoes – you’re going to need 3 lbs of sweet potatoes, sliced into rounds
• Ghee – gives these mashed sweet potatoes that buttery taste while still being Whole30 and paleo-friendly. For vegan sweet potato mash, sub with vegan butter or butter-flavored coconut oil.
• Unsweetened almond milk – we like using Malk Organic to make these sweet potatoes extra creamy and delicious. You can sub with any plant milk or regular whole milk if not dairy-free.
• Garlic – minced
• Herbs – we like using fresh thyme but you can sub with dried if that’s what you have on hand.

How to cook sweet potatoes

On the stove: Add the sweet potatoes in a large pot and fill with enough water to cover the potatoes. Bring the mixture to a boil over medium-high heat. Reduce the heat and simmer, and cook until the potatoes are fork tender.

In the slow cooker: Place the sweet potatoes in the bottom of a 6 quart slow cooker. Cover with lid and cook on low for 5-6 hours or high for 2-3 hours (check if your slow cooker runs hot – mine are usually done at just 2 hours) or until potatoes are soft and tender. Cover with lid and cook on low for 5-6 hours or high for 2-3 hours (check if your slow cooker runs hot – mine are usually done at just 2 hours) or until potatoes are soft and tender.

In a pressure cooker: Add the sweet potatoes to a inner pot of an Instant Pot. Lock the lid and cook on High Pressure for 8 minutes, then do a quick release after 2 minutes.

How to make Sweet Potato Mash

1. CUT THE POTATOES: To start, you’ll want to slice the sweet potatoes into rounds or quarters to cut down on the cooking time.
2. COOK SWEET POTATOES IN A POT: Place the sweet potatoes in a large pot and fill with enough water to cover the potatoes. Bring the mixture to a boil over medium-high heat. Reduce the heat and simmer, and cook until the potatoes are fork tender.
3. DRAIN WATER: Drain well, then return the potatoes to the pot. Mash the sweet potatoes to your desired consistency.
4. ADD INGREDIENTS: Add the remaining ingredients, starting with 2 tablespoons milk, adding more as needed to reach desired consistency.
5. MASH POTATOES: Use a potato masher to mash the sweet potatoes until smooth and creamy. Alternatively, you can use a handheld mixer for ONLY 20-30 seconds and whip until light – Do NOT overmix or potatoes will be gummy. Season to taste with salt, black pepper and more thyme if desired
6. SERVE warm topped with fresh parsley and chopped pecans if desired.

How to make mashed sweet potatoes in the Slow Cooker

1. CUT THE POTATOES: To start, you’ll want to slice the sweet potatoes into rounds or quarters to cut down on the cooking time.
2. COOK SWEET POTATOES IN THE CROCKPOT: Place the sweet potatoes in the bottom of a 6 quart slow cooker. Cover with lid and cook on low for 5-6 hours or high for 2-3 hours (check if your slow cooker runs hot – mine are usually done at just 2 hours) or until potatoes are soft and tender. Cover with lid and cook on low for 5-6 hours or high for 2-3 hours (check if your slow cooker runs hot – mine are usually done at just 2 hours) or until potatoes are soft and tender.
3. ADD INGREDIENTS: Add the remaining ingredients, starting with 2 tablespoons milk, adding more as needed to reach desired consistency.
4. HOW DO YOU MASH SWEET POTATOES: Use a potato masher to mash the sweet potatoes until smooth and creamy. Alternatively, you can also use a handheld mixer for ONLY 20-30 seconds and whip until light – Do NOT overmix or potatoes will be gummy. Season to taste with salt, black pepper and more thyme if desired.
5. SERVE warm topped with fresh parsley and chopped pecans if desired.

Creamy Sweet Potato Mash Variations

• sweeten things up by adding some cinnamon, maple syrup (or honey if not vegan) plus some nutmeg for a warm and cozy breakfast
• spice things up with some cayenne pepper or chili powder for a spicy and savory mashed sweet potatoes
• cook the potatoes in your instant pot to make Instant Pot Mashed Sweet Potatoes

What to Serve with Sweet Potato Mash

Mashed sweet potatoes is a great side for just about any main dish you can think of. It’s a nice addition to your Thanksgiving dinner or your typical weeknight plate. You should definitely try it with this Thanksgiving Turkey, Whole Roasted Chicken or Broiled Salmon. This healthy sweet potato mash also makes a delicious snack on its own!

How to Store Leftovers

Want to save your side dish for later? The best way to do so is:

In the fridge: Transfer mashed sweet potatoes to resealable container and store in the fridge for up to 4 days.

To freeze: Another great way to save your leftovers is freezing your sweet potato mash. Once the mash is completely cool, place it into a freezer bag and squeeze all the air out. It will stay good for up to 3 months!

To reheat: And when you’re ready to chow down, just thaw it out and heat it on the stove at medium heat. It’s that simple!

More sweet potato recipes:

Air Fryer Sweet Potato Fries

Sweet Potato Hash

Crispy Roasted Sweet Potatoes

Instant Pot Sweet Potato Casserole

5 from 10 votes

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Sweet Potato Mash

Prep Time

10 mins

Cook Time

3 hrs

Total Time

3 hrs 10 mins

 

Course: Side Dish

Cuisine: American

Keyword: sweet poato mash

Servings: 4 servings

Author: Kelly

Ingredients

• 3 pounds sweet potatoes peeled and cut into chunks or rounds.
• 2 tablespoons unsweetened almond milk , plus more as needed
• 2 tablespoon softened ghee OR vegan butter
• 3 cloves garlic , finely minced or 2 teaspoons garlic powder
• 1 teaspoons finely chopped fresh thyme , may sub with dried thyme
• fine sea salt and freshly cracked black pepper , to taste

Instructions

1. Cut the sweet potatoes into rounds or quarters to cut down on the cooking time. 

STOVETOP METHOD:

1. Place the sweet potatoes in a large pot and fill with enough water to cover the potatoes. Bring the mixture to a boil over medium-high heat. Reduce the heat and simmer, and cook until the potatoes are fork tender.

2. Drain well, then return the potatoes to the pot.

   Add the remaining ingredients, starting with 2 tablespoons milk, adding more as needed to reach desired consistency.

   Use a potato masher to mash the sweet potatoes until smooth and creamy. Alternatively, you can use a handheld mixer for ONLY 20-30 seconds and whip until light - Do NOT overmix or potatoes will be gummy. Season to taste with salt, black pepper and more thyme if desired.

   Serve warm topped with fresh parsley and chopped pecans if desired.

   

SLOW COOKER METHOD:

1. Place the sweet potatoes in the bottom of a 6 quart slow cooker. Cover with lid and cook on low for 5-6 hours or high for 2-3 hours (check if your slow cooker runs hot - mine are usually done at just 2 hours) or until potatoes are soft and tender.

   

2. Cover with lid and cook on low for 5-6 hours or high for 2-3 hours (check if your slow cooker runs hot - mine are usually done at just 2 hours) or until potatoes are soft and tender.

   

3. Add the remaining ingredients, starting with 2 tablespoons milk, adding more as needed to reach desired consistency.

   Use a potato masher to mash the sweet potatoes until smooth and creamy. Alternatively, you can use a handheld mixer for ONLY 20-30 seconds and whip until light - Do NOT overmix or potatoes will be gummy. Season to taste with salt, black pepper and more thyme if desired.

   

4. Serve warm topped with fresh parsley and chopped pecans if desired.

   

Instant Pot Method

1. Place the potatoes in the Instant Pot along with the salt, pepper, oregano, roasted garlic and water. Seal the lid and turn the valve to “sealing.

   Press the MANUAL or PRESSURE COOK (High) for 8 minutes (it will take approx. 10 minutes or so to get up to pressure).

   Once the potatoes are cooked, do a quick release after 2 minutes by pushing the valve to VENTING using a long wooden spoon. Open the lid and test to make sure potatoes are done by poking one with a knife. If they’re not done, put the lid back on and cook them on high pressure for another 2 minutes.

   Carefully take the inner cooking pot out of the Instant Pot and drain the liquid, reserving 2 tablespoons.

   Add the remaining ingredients, starting with 2 tablespoons milk, adding more as needed to reach desired consistency.

   Use a potato masher to mash the sweet potatoes until smooth and creamy. Alternatively, you can use a handheld mixer for ONLY 20-30 seconds and whip until light - Do NOT overmix or potatoes will be gummy. Season to taste with salt, black pepper and more thyme if desired.

   Serve warm topped with fresh parsley and chopped pecans if desired.