These healthy mashed sweet potatoes are filled with flavours of maple and coconut milk, and topped with crunchy chopped pecans. Packed full of vitamin C and A, it makes the perfect healthy and comforting side dish for those chilly autumn days! {gluten-free, paleo & vegan}
If you’re looking for a delicious side dish recipe that will take you through fall, Thanksgiving and the holidays, we’ve got you covered with this delicious and healthy sweet potato mash.
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, fibre, and of course those heart healthy fats from the nutty topping.
If you love sweet potatoes, be sure to also check out my Healthier Sweet Potato Casserole and Sweet Potato and Coconut Soup.
Table of Contents
Why Make this Recipe
- Vegan-friendly – This recipe is made with coconut milk, which not only makes it rich and creamy, 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.
- Make ahead – This is a great choice if you are planning to serve up a big feast. 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
- Sweet potatoes – I used four large sweet potatoes for this recipe or the equivalent of about 3 1/2 lbs.
- Coconut milk – I recommend using full-fat coconut milk for a richer and creamier taste and 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 flavour. Use pure rather than imitation if possible.
Step by Step Instructions
Preheat oven to 325°F. Bring a large pot of water to a boil over high heat. Dice the sweet potatoes into 3/4 inch cubes.
Add cubed sweet potatoes to the pot, return to boiling and cook until soft when pierced with a fork, about 10 minutes.
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, cinnamon, maple syrup, vanilla, salt, and black pepper to potatoes.
Mix on medium speed until smooth, scraping down sides of bowl once or twice.
Taste and adjust flavours 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 flavour.
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 on a rack for 10 minutes and serve.
Recipe Tips
- 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 flavours 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, more coconut milk to make it creamier or more cinnamon, vanilla, salt and pepper to incorporate more flavour.
- 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.
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.
How to Store
Once you’ve made this recipe, allow it cool to room temperature and cover it tightly with foil or plastic wrap or store in an air-tight container in the fridge. It will keep well for up to four days.
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.
How 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.
Can I freeze mashed sweet potatoes?
Yes, you can freeze cooked sweet mashed potatoes for up to 12 months! Place the cooled mash into freezer safe bags or an air-tight container and thaw in the fridge overnight before serving.
What goes with mashed sweet potatoes?
This sweet potato mash works with so many mains and other side dishes!
Try them with:
- Walnut Crusted Salmon
- Cranberry & Pistachio Stuffed Turkey Breast with Orange Honey Glaze
- Wild Rice Pilaf with Cranberries and Apples
- Roasted Beet & Carrot Kale Salad
- Green Bean Almondine
- Healthy Squash Casserole
- Christmas Wreath Salad
More similar recipes
- Healthier Sweet Potato Casserole
- Healthy Mashed Potatoes
- Baked Sweet Potato Fries with Cinnamon and Paprika
- Roasted Sweet Potato Soup with Maple Glazed Walnuts
- Sweet Potato Bars
- Sweet Potato Quinoa Cakes
- Black Bean Stuffed Sweet Potatoes with Avocado Creme
- Sweet Potato Kale Bowl with Creamy Roasted Garlic Dressing
- Mini Sweet Potato Muffins
- Sweet Potato Lentil Tater Tots
Did you make this recipe? Scroll down to leave a rating and review!
Healthy Mashed Sweet Potatoes
Ingredients
- 3 1/2 lbs sweet potatoes (about 4 large sweet potatoes), peeled and diced into 3/4-inch cubes
- 3/4 cup full-fat coconut milk
- 2 tsp ground cinnamon
- 3 tsp pure maple syrup
- 1 tsp pure vanilla extract
- 1/2 tsp salt
- 1/8 tsp freshly ground black pepper
- 1/3 cup unsalted pecan halves chopped
Instructions
- Preheat oven to 325°F. Bring a large pot of water to a boil over high heat. Add cubed sweet potatoes, return to boiling and cook until soft, about 10 minutes.
- 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, cinnamon, maple syrup, vanilla, salt, and black pepper to potatoes. Mix on medium speed until smooth, scraping down sides of bowl once or twice. Taste and adjust flavours 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 flavour.
- Transfer sweet potato mixture to a 9 x 9-inch baking dish. Sprinkle pecans evenly over sweet potato mixture.
- Bake for 45 to 50 minutes, or until edges are slightly browned. Cool on a rack for 10 minutes. Serve warm.
Notes
- 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 flavours 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, more coconut milk to make it creamier or more cinnamon, vanilla, salt and pepper to incorporate more flavour.
- 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 on top of sweet potato mixture for maple glazed pecans.
Nutrition
This recipe was originally published in September 2015 and was updated in September 2020 to include better recipe tips and photos.
Adapted from Clean Eating Magazine
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This sounds PERFECT! I adore sweet potatoes, but I can’t stand the standard Thanksgiving casseroles with all the marshmallows and sugar… to me, sweet potatoes are almost sweet enough on their own — just a bit of coconut milk and maple syrup is all they need. I’m pretty sure if this were at my Thanksgiving table, it’d be the first thing gone!
Thank you Willow! I’m on exactly the same page as you! No need for all the extras!
Ooooh I am loving all the Fall flavors in there! I’ve got a very close Canadian friend who lives near me in Seattle who prepares a massive Thanksgiving feast each year in October. So, we get TWO chances to celebrate being thankful and spending time eating and drinking with loved ones. Love this season!
Aren’t you lucky Trish! The more opportunities to eat good food AND be thankful, the better! Enjoy your double Thanksgiving! :)
This looks absolutely delicious!
Her Heartland Soul
http://herheartlandsoul.com
Thanks Erin!