Healthy Mashed Sweet Potatoes {with Coconut Milk}

Name: Healthy Mashed Sweet Potatoes {with Coconut Milk}
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Ingredients: 3 1/2 pounds sweet potatoes ((about 4 large sweet potatoes), peeled and diced into 3/4-inch cubes); 3/4 cup full-fat coconut milk; 1 tablespoon pure maple syrup; 2 teaspoons ground cinnamon; 1 teaspoon pure vanilla extract; 1/2 teaspoon salt; 1/8 teaspoon freshly ground black pepper; 1/3 cup unsalted pecan halves (chopped)

These healthy mashed sweet potatoes are filled with maple and creamy coconut milk, and topped with crunchy chopped pecans. Packed with nutrients, it makes the perfect healthy and comforting side dish for those chilly autumn days! {Gluten-free, paleo & vegan}

The baked sweet mashed potato in a glass dish with a spoon with sunflower in background

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Healthy Sweet Potato Mash

If you’re looking for the perfect side dish that will take you through fall, Thanksgiving dinner and the holiday season, we’ve got you covered with this delicious and healthy mashed sweet potato recipe.

The coconut milk and cinnamon bring out that natural sweetness in the potatoes, while the pecans add a nice crunch.

Not to mention the nutrients packed in this dish! It’s loaded with vitamin A, C, potassium, fiber, and of course those heart healthy fats from the nutty topping.

If you love sweet potatoes, be sure to also check out my Healthy Sweet Potato Casserole and Sweet Potato and Coconut Soup for different ways to incorporate this tasty vegetable.

Why We Love These Mashed Sweet Potatoes with Coconut Milk

Vegan-friendly: Unlike traditional mashed potatoes, this recipe is made with coconut milk, which not only provides a rich and creamy texture, but also makes it a dairy-free option.

Easy: There’s nothing complicated about this recipe. It’s easy to prep and is made with really simple ingredients. The perfect easy side for a weeknight dinner, special occasions or your holiday table!

Make ahead: This is a great choice if you are planning to serve up a big feast for a holiday meal. Make this dish ahead of time and simply reheat to serve.

Delicious: This sweet potato mash is ultra smooth, creamy and totally crave-worthy! You’ll seriously want to eat this side dish with EVERYTHING.

Ingredient Notes

Ingredinets to make the recipe on a marble worktop

Sweet potatoes – I used four large sweet potatoes for this recipe or the equivalent of about 3 1/2 lbs.
Coconut milk – Skip the heavy cream and use full-fat coconut milk for a rich and creamy texture. Use the canned coconut milk; not the variety purchased in the carton.
Pecans – use raw unsalted pecans. I bought whole pecans and chopped them, but you can also purchase pecan pieces to save the step of having to chop them up. You can also sub in walnuts if desired or leave the nuts off all together if you require a nut-free dish.
Cinnamon – Ground cinnamon adds that wonderful fall flavour that we all know and love. Check that your cinnamon isn’t stale before using it by rubbing a little between your fingers; it should release an aroma.
Maple syrup – Used as a natural way to sweeten this dish. You can also sub in honey instead if you don’t require a vegan option.
Vanilla extract – I like to add this for some extra sweetness and flavor. Use pure rather than imitation if possible.

Step-by-Step Instructions

Step 1: Cut & Boil Sweet Potatoes

Preheat oven to 325°F. Bring a large pot of water to a boil over high heat. There should be enough water to cover the sweet potatoes. Dice the sweet potatoes into small chunks (about 3/4 inch cubes).

diced sweet potato on a wooden cutting board

Add cubed sweet potatoes to the pot, return to boiling and cook until soft and fork tender, about 10 minutes.

Step 2: How to Make Mashed Sweet Potatoes

Drain and transfer potatoes to the bowl of a food processor or stand mixer (or use a large bowl and a hand-held electric mixer).
Add coconut milk, maple syrup, cinnamon, vanilla, salt, and black pepper to potatoes.
Mix on medium speed until smooth, scraping down sides of bowl once or twice.
Taste and adjust flavors if desired. Add more maple syrup if you want it sweeter, more coconut milk to make it creamier or more cinnamon, salt and pepper to incorporate more flavor.

Four photos showing how to mash the potatoes in a food processor

Step 3: Bake in Oven

Transfer sweet potato mixture to a 9×9-inch baking dish. Sprinkle pecans evenly over sweet potato mixture.
Bake for 45 to 50 minutes, or until edges are slightly browned. Cool the baked sweet potatoes on a rack for 10 minutes and serve.

Healthy mashed sweet potatoes in a casserole dished topped with pecans.

Keep scrolling to the recipe card below for the full printable easy mashed sweet potatoes recipe!

Tips for the Best Sweet Potato Mash Recipe

Cut sweet potatoes into cubes that are roughly the same size to ensure they cook evenly, about 3/4 inch-sized cubes.

You may need to add the sweet potatoes to the food processor in batches if it doesn’t fit them all at once. I added half the cooked sweet potatoes, blended them and then added the other half and blended them until smooth and then added the remaining ingredients.

Adjust the flavors of this dish according to your preferences. I recommend tasting the mixture after blending it in the food processor. Add more maple syrup if you want it sweeter, extra coconut milk for more creamy mashed sweet potatoes, or more cinnamon, vanilla, salt and pepper to incorporate more flavor.

If you want the pecans to have a sweeter taste, mix them in a small bowl with about one teaspoon of maple syrup before placing them on top of sweet potato mixture for maple glazed pecans.

If you don’t have a food processor, you can use a potato masher, hand mixer or immersion blender to blend the sweet potato mixture as well.

Recipe FAQs

How long to boil sweet potatoes?

It takes about 10 minutes to boil the sweet potatoes. They should be tender when you pierce them with a fork so that they are easy to mash.

Should I peel sweet potatoes before boiling?

Boiling sweet potatoes peeled or leaving the skins on doesn’t make a significant difference, but the peel does provide an added dose of fiber and potassium. Additionally, the skin adds some extra texture. However, if you prefer a smoother mash, it’s recommended that you peel the potatoes prior to boiling.

Can this recipe be made in advance?

Yes, this is a great make ahead dish. You can prep the dish up to two days beforehand and then just bake it as per the recipe directions before you are ready to serve. Leftovers also keep well and can be reheated.

Why are my mashed sweet potatoes lumpy?

If your mashed sweet potatoes are lumpy, you probably didn’t cook the sweet potatoes long enough. They should be cooked until fork tender to yield smooth and creamy mashed sweet potatoes.

Storage & Reheating Guidelines

To refrigerate: Once you’ve made this recipe, allow it cool to room temperature and cover the leftover potatoes tightly with foil or plastic wrap or store in an airtight container in the fridge. It will keep well for up to 3-5 days.

To reheat: You can reheat this dish really easily. Place it into the preheated oven at 350 degrees F for 10-15 minutes or until warmed through.

To freeze: You can freeze cooked sweet mashed potatoes for up to 12 months. Place the cooled mash into a freezer-safe container and thaw in the fridge overnight before serving.

Healthy sweet potato mash in a bowl with a wooden spoon

What Goes with Mashed Sweet Potatoes?

These healthy mashed sweet potatoes work with so many mains and other side dishes!

Try them with:

Recipe Variations

Don’t have coconut milk? Try using almond milk or whole milk instead if you don’t require a dairy free option.
For added richness: You can add a little bit of unsalted butter or vegan butter to keep it plant-based.
Switch up the flavors: Try topping the sweet potato mashed with cooked chopped bacon and a bit of coconut sugar or brown sugar, Or, keep it savory by skipping the maple syrup and vanilla and adding garlic and herbs instead!

Half-empty bowl of healthy mashed sweet potatoes

More Sweet Potato Recipes

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Close up of healthy mashed sweet potatoes in a dish.

Course Side Dish