Healthy Mashed Sweet Potatoes
Creamy, lighter mashed sweet potatoes made with Greek yogurt, olive oil, lemon, and simple seasonings. A healthy side that still feels indulgent.
Ingredients
Main ingredients
- 2 lb sweet potatoes about 3 medium, scrubbed
- ⅓ cup plain Greek yogurt
- 2 tbsp extra-virgin olive oil
- 1 to 2 cloves garlic minced
- 1 to 2 tsp lemon juice
- ½ tsp sea salt
- ¼ tsp black pepper
- ¼ tsp smoked paprika or cinnamon optional
Garnish and optional add-ins
- 2 tbsp chopped fresh chives or parsley
- 1 tbsp maple syrup or honey optional
- Toasted pepitas or chopped pecans optional
Instructions
- Cut sweet potatoes into evenly sized chunks. Place in a large pot, cover with cold water by 1 inch, add a pinch of salt, bring to a boil, then simmer until fork-tender (15–20 minutes).
- Drain the potatoes well and return them to the warm pot for a minute to let steam evaporate so the mash isn’t watery.
- Mash the hot sweet potatoes with a potato masher or pass through a ricer for smoothness. Stir in Greek yogurt, olive oil, minced garlic, lemon juice, salt, pepper, and smoked paprika if using. Taste and adjust seasonings.
- Transfer to a serving bowl, garnish with chopped chives or parsley and optional toasted pepitas. Serve warm.
Notes
- For an ultra-smooth texture, use a ricer before adding yogurt.
- Warm the yogurt slightly so it blends without cooling the potatoes.
- To make dairy-free, swap Greek yogurt for unsweetened coconut yogurt and add a tablespoon more olive oil.
- Make ahead: reheat gently with a splash of milk or broth to loosen the mash.
Nutrition
Calories: 200kcalCarbohydrates: 28gProtein: 4gFat: 7gSaturated Fat: 1gSodium: 280mgSugar: 8g
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