These healthy vegan mashed sweet potatoes are filled with maple and creamy coconut milk, and topped with crunchy chopped pecans. Packed with nutrients, fiber, and lots of cozy fall flavor, it’s the perfect crowd-pleasing side side for Thanksgiving and beyond! {Gluten-free, paleo & vegan}
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Healthy Dairy-Free Sweet Potato Mash Recipe
If you’re looking for the perfect side dish that will take you through fall, Thanksgiving, and all those holiday dinners, we’ve got you covered with this delicious and healthy mashed sweet potato recipe.
Since it’s totally gluten, dairy-free and vegan, it’s one of those rare dishes absolutely everyone can enjoy. Plus, the coconut milk and cinnamon bring out that natural sweetness in the potatoes, and 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.
Featured Comment
“I just made these and they are AMAZING! The best sweet potato casserole I’ve made so far. I didn’t have maple syrup, so I used local honey instead (same amount). It was the perfect sweetness and the subtle taste of cinnamon complemented the sweet potatoes…excellent recipe. Will definitely make again.” – Judy
If you love sweet potatoes, be sure to also check out my Sweet Potato Casserole without Marshmallows and Sweet Potato and Coconut Soup for different ways to incorporate this tasty vegetable.
Ingredient Notes
- 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 flavor 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: Adds extra sweetness and a deeper flavor.
- Vanilla extract: To play up the sweet flavor.
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).
- Add cubed sweet potatoes to the pot, return to boiling and cook until soft and fork tender, about 10 minutes.
Step 2: Prepare 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 taste.
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.
Scroll to the recipe card below for the full printable recipe!
Tips for the Best Sweet Potato Mash Recipe
- You may need to blend the sweet potatoes in 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.
- Taste 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.
- For a sweeter taste, toss the pecans with one teaspoon of maple syrup before placing them on top of sweet potato mixture.
- 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.
Storage & Reheating Guidelines
To refrigerate: Let any leftover sweet potato mash cool to room temperature then cover 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: Place it into the preheated oven at 350 degrees F for 10-15 minutes or until warmed through. You can also pop them in the microwave for a minute or two, if you’re in a rush!
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.
What Goes with Mashed Sweet Potatoes?
The sweet, hearty, fall flavors in this recipe are ideal for pairing with your favorite healthy Thanksgiving recipes, like this Slow Cooker Turkey Roast, or Slow Cooker Whole Chicken and Veggies.
Recipe Variations
- Don’t have coconut milk? Try using almond milk or oat milk.
- For added richness: You can add a little bit of vegan butter to keep it plant-based.
- Play with spices: In addition to cinnamon, you can add some nutmeg or allspice.
More Sweet Potato Recipes
- Sweet Potato Fries with Cinnamon
- Roasted Brussel Sprouts and Sweet Potatoes with Maple Syrup
- Sweet Potato Bars
- Sweet Potato Quinoa Cakes
- Mini Sweet Potato Muffins
- Sweet Potato Tots
Did you make this recipe? Scroll down to leave a star rating and review!
Mashed Sweet Potatoes with Coconut Milk
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
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, 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 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 flavor.
- 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 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, more coconut milk to make it creamier 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 on top of sweet potato mixture for maple glazed pecans.
Nutrition
This recipe was originally published in September 2015 and was updated in October 2023 to include better recipe tips and photos. The text and formatting were updated again in November 2025.
Adapted from Clean Eating Magazine
I just made these and they are AMAZING! The best sweet potato casserole I’ve made so far. I didn’t have maple syrup, so I used local honey instead (same amount). It was the perfect sweetness and the subtle taste of cinnamon complemented the sweet potatoes…excellent recipe. Will definitely make again.
I’m so happy you enjoyed the recipe Judy! Glad that it worked out well with the honey too :) Thank so much for returning to leave a rating and review!
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!