Healthy Mashed Sweet Potatoes (2 Ingredients!)

Silky, smooth, and dairy-free, these Healthy Mashed Sweet Potatoes are SO darn good as a holiday side or a weeknight veggie. Bonus: These sweet potatoes are a super delish baby food!

Healthy Mashed Sweet Potatoes

I love sweet potatoes at this time of year and many kids are more into this veggie than say, the green ones, since they’re naturally so sweet. Plus, by adding in a little coconut milk, provides some of the beneficial fats our kids need for proper growth and makes the texture of the sweet potatoes that much creamier.

This recipe is dairy-free, so it’s suitable for kids with dairy intolerances or vegan families, but mostly it’s just easy and so delicious. I started making this recipe when my second daughter was a baby. It was a favorite with her and the rest of the family, and it quickly became one of our favorite fall and winter side dishes.

I love that it works for a holiday meal or for a regular weekday supper. And the leftovers are so delish, too! Plus, you can stir the leftovers into oatmeal or yogurt: serve alongside rice and beans, or add to a quesadilla with black beans.

They are even a perfect baby food for a baby who’s used to purees or who likes to self-feed, baby-led weaning style. If you have any concerns about allergens (coconut is technically a nut), talk to your pediatrician before offering this recipe.

Ingredients You Need

Here’s a look at the ingredients you need to make this easy sweet potato recipe so you know what to have on hand.

• Sweet Potatoes: Look for orange-flesh sweet potatoes, which are sometimes called garnet yams, for the best result in terms of flavor and texture.
• Coconut milk: Using canned full-fat coconut milk or coconut cream adds extra creaminess to make the mashed sweet potatoes incredibly silky. You can use heavy cream if you prefer, though.

Step-by-Step Instructions

Here’s a look at the simple process involved in making these mashed sweet potatoes so you know what to expect from the process. Scroll down to the end of the post for the full recipe with the amounts and timing.

1. Prepare the sweet potatoes. You can either roast them, steam them, or cook them in your slow cooker.
2. Cut open the potatoes and scoop the flesh out into a medium bowl.
3. Add a little coconut milk and mash with a potato masher until very smooth, or blend in a blender or food processor. Add more coconut milk as needed to make a smooth consistency. You want them to be thick but creamy and easy to eat with a spoon.
4. Serve warm.

Make-Ahead Mashed Sweet Potatoes

These sweet potatoes will store for 3-5 days in an airtight container in the fridge. You will want to stir them well after you reheat them to make sure any liquid that comes off the sweet potatoes is reincorporated. Otherwise, they are great to make ahead.

You can also freeze the mashed sweet potatoes, once cooled, in a zip-top freezer bag, pressed flat. You can freeze smaller portions in an ice cube tray if you’re planning to just thaw out baby- or toddler-size portions as needed.

Best Tips for Mashed Sweet Potatoes

• Used canned coconut milk rather than the kind sold in the dairy aisle.
• Mash with a potato masher or an immersion blender.
• Add enough coconut milk to make a creamy but thick texture.
• Stir when warming up leftovers to incorporate any liquid.
• Serve as a holiday side for Thanksgiving or Christmas, or a dinner side dish alongside chicken, steak, pork chops, tacos, quesadillas, or rice and beans.
• Season to taste with salt and pepper, or ground cinnamon if desired. Feel free to add a little butter if you’d like to make them richer.

I’d love to hear your feedback if you make this recipe so please comment below with any questions or comments!

• Preheat the oven to 400 degrees F and line a baking sheet or pan with foil.

• Wash and dry the sweet potatoes and poke all over with a paring knife. Place on the baking sheet and bake for 45-60 minutes or until very soft to the touch. Let cool.

• Cut open the potatoes and scoop out the flesh into a medium bowl. Add ¼ cup coconut milk and mash with a potato masher until very smooth. (You can also do this in a food processor or with an immersion blender.)

• Add more coconut milk as needed to make a smooth consistency. You want them to be thick but creamy and easy to eat with a spoon.

• Serve warm.

• Store leftovers in an airtight container for 3-5 days in the fridge. Stir well after reheating to serve.
• You can also prepare the sweet potatoes in a Crockpot.
• Used canned coconut milk rather than the kind sold in the dairy aisle.
• Mash with a potato masher or an immersion blender.
• Add enough coconut milk to make a creamy but thick texture.
• Stir when warming up leftovers to incorporate any liquid.
• Serve as a holiday side, or a dinner side dish alongside chicken, steak, tacos, quesadillas, or rice and beans.

Calories: 205kcal, Carbohydrates: 46g, Protein: 4g, Fat: 1g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 135mg, Potassium: 762mg, Fiber: 7g, Sugar: 9g, Vitamin A: 32063IU, Vitamin C: 5mg, Calcium: 68mg, Iron: 1mg

This post was first published October 2020.