Healthy Mashed Sweet Potatoes
on Nov 17, 2022
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These healthy mashed sweet potatoes give you everything you want from this go-to side, but with an exciting twist. When the potatoes are mashed, you stir in honey, balsamic vinegar and red pepper flakes. They add so much to a standard mash.
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Nothing gets better than a comfort food kind of side dish like mashed potatoes. When you make a mash just right, it turns out smooth, creamy and somehow light, which is asking a lot from potatoes.
Using sweet potatoes and not relying on butter is what makes this mashed sweet potato recipe healthier while still being the versatile, tasty side you want for Thanksgiving or a weeknight dinner.
Why These Mashed Potatoes are Healthy
Compared to the usual mashed potatoes, this recipe is a lighter version that packs in more nutrition.
- Sweet potatoes have more vitamin A, vitamin C and fiber than russet potatoes, which are used in traditional mash.
- You can make this recipe dairy free. Use a plant-based milk like oat milk or almond milk.
- Balsamic vinegar and honey give the potatoes a flavor boost. As much as I love decadent buttery mash, these are a much healthier way to give them a more unique personality.
This is what you need:
- Sweet potatoes come in all sorts of shapes and sizes. Since you have to peel and cube the potatoes as part of the prep, it doesn’t matter if the potatoes are different sizes. Just make sure the potatoes don’t have any soft spots.
- Milk is important to any mash no matter the kind of potatoes you are using. To make this recipe dairy-free or vegan, use plant-based milk.
- Balsamic vinegar is a little bit tart and balances out the sweetness of the potatoes and honey while adding a nice acidity to cut through that creaminess.
- Honey sweetens the potatoes. Substitute with maple syrup to keep your sweet potato mash vegan.
- Red pepper flakes add subtle heat. If you want the potatoes to be spicier stir more in.
- Salt & pepper: Don’t be shy about seasoning the potatoes with kosher salt and black pepper. Potatoes can be pretty bland. Salt brings out their flavor.
- Fresh herbs: Once you spoon the mash into a serving bowl, generously sprinkle on chopped parsley and minced chives.
With honey and balsamic, I think these potatoes are pretty fantastic as is, but you can include these additions:
- A pat of butter or a dollop of Greek yogurt or sour cream gives the potatoes a touch of added richness.
- You can garnish the potatoes with finely grated Parmesan cheese.
How To Make Mashed Sweet Potatoes
1. Put the cubed sweet potatoes in a pot with enough water to cover them. Bring the water to a boil, reduce heat and simmer the potatoes until they are fork tender.
2. Drain the potatoes and run them through a food mill to mash them. This tool is the best way to keep the texture light and fluffy. If you don’t have a food mill, you can use a potato masher or even a fork. You can also push them through a fine mesh strainer to puree them and turn them into mash.
3. With the potatoes in a pot over low heat, stir in the milk, honey, balsamic vinegar, salt and pepper.
4. Spoon the mashed potatoes into a serving bowl and top with chopped herbs.
This sweet potato mash recipe is perfect for Thanksgiving, but don’t only save them for a holiday meal. Besides turkey, they go with chicken and pretty much any protein that you cook that has classic herby flavors. I do love them with my Dry Rubbed Turkey Breast recipe.
You can store leftover mashed potatoes in an airtight container in the refrigerator up to 3 days. Warm them in a pot over low heat. Stir them while you reheat them. It’s best to warm them gradually.
You can freeze mashed potatoes if you want to save them longer. Let the potatoes cool to room temperature before putting them in a freezer-safe container. Let the mash thaw before warming. Reheat in a medium saucepan over low heat, stirring occasionally.
- Be careful not to overcook the potatoes. They will absorb too much water and result in mushy and dense mashed potatoes.
- Salt the water the potatoes simmer in. Just like what you would do with pasta, season the cooking water.
- Warm the milk before stirring it into the mashed potatoes. This will reduce any reheat time and the potatoes will better absorb the milk.
- Do not use a food processor, electric mixer or immersion blender to mash the potatoes. Potatoes end up gluey if you overwork them.
More Potato Recipes
I hope enjoy these mashed potatoes. Please leave a rating and comment below. Thanks!
Honey Balsamic Healthy Mashed Sweet Potatoes
- 3-1/2 pounds sweet potatoes peeled and diced
- 1 tablespoon + 1 teaspoon kosher salt
- 1/4 cup milk warmed
- 2 tablespoons honey
- 2 tablespoons balsamic vinegar
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon black pepper
- Chopped parsley and minced chives for serving
- Place the potatoes and 1 tablespoon salt in a large pot. Fill with water, covering the potatoes by 1-inch. Bring the mixture to a boil, reduce heat and simmer until the potatoes are tender, about 10-12 minutes. They should be able to be easily pierced with a paring knife.
- Drain the potatoes. Use a food mill, potato masher or fork to puree the potatoes to your desired consistency. You can also press them through a fine mesh strainer.
- Put the mashed potatoes in a large pot over low heat. Slowly stir in the milk, honey, balsamic vinegar, red pepper flakes, 1 teaspoon kosher salt and black pepper.
- Spoon the potatoes into a serving dish and top with fresh parsley and chives.
Nutrition information is automatically calculated, so should only be used as an approximation.
Originally published November 16, 2020. Updated: November 17, 2022.