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The sweet potato mash in a baking dish topped with nuts

Healthy Mashed Sweet Potatoes

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}
5 from 1 vote
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Course: Side Dish
Cuisine: American
Diet: Gluten Free, Vegan
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8 servings
Calories: 100kcal
Author: Elysia


  • 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


  • 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.


  • 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.


Calories: 100kcal | Carbohydrates: 16g | Protein: 1g | Fat: 4g | Saturated Fat: 1g | Sodium: 165mg | Potassium: 238mg | Fiber: 3g | Sugar: 4g | Vitamin A: 9222IU | Vitamin C: 2mg | Calcium: 33mg | Iron: 1mg
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