Healthy Mashed Sweet Potatoes

Ready in just 30 minutes, these healthy mashed sweet potatoes are flavored with garlic and fresh chives — and have a secret ingredient.

Healthy mashed sweet potatoes

Potatoes may have gotten a bad rap over the years, but good news: they’re actually good for you. And sweet potatoes are some of the healthiest foods of all time. But of course, it all depends on the preparation: if they’re slathered in cream and butter, those health benefits don’t have quite the same shine. Sweet potatoes are incredible roasted, and mashing them is just as tasty. Keep reading for the secret ingredient in this healthy mashed sweet potatoes recipe!

How to make healthy mashed sweet potatoes

This healthy mashed sweet potatoes recipe our take on the traditional white mashed potatoes. Sweet potatoes are a nutritious superfood, full of potassium and nutrients. And instead of removing the potato skins, we’ve left them on for extra fiber (and less work in the kitchen). This healthy mashed sweet potatoes recipe has only 1 tablespoon of butter and 1/2 cup milk for at least 8 servings, but the potatoes come out creamy and flavorful. Garlic steeps in the milk before adding it to the potatoes, and some chopped chives add a little flair.

Now, what’s the mysterious secret ingredient? When testing this recipe, we found that on their own, mashed sweet potatoes have a wet, gooey texture. In fact, they’re completely underwhelming! Adding some Yukon gold potatoes in this recipe help the sweet potatoes stay together with a texture that’s more like what you’d expect from mashed potatoes.

Related: Garlicky Mashed Red Potatoes

Mashed sweet potatoes

Notes on these healthy mashed sweet potatoes

These mashed sweet potatoes are a fantastic healthy side dish that works with just about any meal! Here are a few notes on this recipe:

  • This recipe was born out of a recipe fail — a sweet potato shepherd’s pie that used a similar potato mixture for the top. It’s always encouraging when failure can result in success! (Isn’t that how breakfast cereal was invented?)
  • Adding goat cheese crumbles on some leftover potatoes was fabulous; a good embellishment if you’re looking for one.
  • We’re taking a poll on photography style: do you prefer your potatoes dramatic (the first and second photos), or subdued (third photo)?

How to reheat mashed sweet potatoes

If you have leftover mashed sweet potatoes, the best way to reheat them is on the stove with a splash of milk. Scoop the leftover potatoes into a small saucepan and turn the heat to medium-low (if you crank the heat up too high, the potatoes might burn on the bottom or you may dry them out). Reheat them with the lid on and let them cook for 10 to 15 minutes, stirring every 5 minutes or so. I recommend letting the mashed sweet potatoes cook for a few minutes before adding in the milk, since they may loosen up on their own as they steam in the saucepan.

Sweet Potato Recipes

This healthy mashed sweet potatoes recipe is…

Vegetarian and gluten-free. For vegan, plant-based, and dairy-free, use dairy-free milk (like almond or oat milk).

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Mashed sweet potatoes

Healthy Mashed Sweet Potatoes

1 Star2 Stars3 Stars4 Stars5 Stars (25 votes, average: 3.96 out of 5)

  • Author: a Couple Cooks
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 6 to 8 1x


Ready in just 30 minutes, these healthy mashed sweet potatoes are flavored with garlic and fresh chives. Perfect for Thanksgiving or any winter meal.


  • pounds sweet potatoes
  • pounds Yukon gold potatoes
  • 1/2 cup milk* (or dairy free milk for vegan)
  • 1 garlic clove, grated
  • 2 tablespoons chopped chives
  • 1 teaspoon kosher salt
  • Fresh ground black pepper


  1. Peel and dice the potatoes. Place the Yukon gold potatoes in a large pot and cover with 3 to 4 inches of water; add a generous amount of kosher salt. Bring to a boil, then add the sweet potatoes after 5 minutes. Boil 10 to 15 minutes more until both types of potatoes are tender. Drain and reserve 1/2 cup of the water. Return the potatoes to the pot. 
  2. In the pot, pour back the 1/2 cup water to potatoes. Add the grated garlic (you can grate it right in), milk, kosher salt, chopped chives, and fresh ground black pepper. Mash until the desired consistency is reached. Serve immediately.


*If you’d like to make them slightly richer for a holiday treat, use half and half or cream.

  • Category: Side Dish
  • Method: Stovetop
  • Cuisine: American

Keywords: healthy mashed sweet potatoes, mashed sweet potatoes

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.


  • Reply
    November 11, 2014 at 9:13 pm

    Yum! I love sweet potatoes. Thanks for sharing! :)

  • Reply
    Becky | The Cookie Rookie
    November 12, 2014 at 10:31 am

    SUCH beautiful shots! I can’t wait to try this recipe!

  • Reply
    Katrina @ Warm Vanilla Sugar
    November 12, 2014 at 10:45 am

    I’ve never said no to potatoes! I just try to add a little less butter than my Grandma does, lol. These sweet potatoes look lovely!

  • Reply
    Katie @ Whole Nourishment
    November 12, 2014 at 10:50 am

    I like your commitment to bringing classical upgrades to the holiday table that satisfy and energize. What better goal could we have, really?! These photos are gorgeous, love seeing the steam rising up in that second one.

  • Reply
    Abby @ The Frosted Vegan
    November 12, 2014 at 12:50 pm

    Potatoes are my absolute favorite so whenever someone tries to tell me bad things about them I just don’t even hear it!

  • Reply
    Arthur in the Garden!
    November 12, 2014 at 1:53 pm

    Yummy! An all time favorite!

  • Reply
    Angela @ Eat Spin Run Repeat
    November 12, 2014 at 6:38 pm

    Dramatic potatoes for the win! :) I love the sounds of this recipe and in my opinon, sweet potatoes > regular potatoes any day! We’ve already had our Thanksgiving here in Canada but there’s no way I’m waiting until next year for these. They’ll be happening very soon!

  • Reply
    November 13, 2014 at 5:32 am

    This looks amazing!

  • Reply
    November 17, 2014 at 8:09 pm

    I have to try out how to make this one. My first attempt to make sweet potato mash failed so badly. Since then I never gave it another chance… it might be time. :)

  • Reply
    November 26, 2014 at 3:52 pm

    I love the first photo, the action shot. But then I pinned the recipe, and I chose the non-action shot (the one with the chives, but without the hand). Turns out that while I love the composition of the first photo, apparently I think extra hands are distracting on my Pinterest boards. Go figure :)

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