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    You are here: Home » appetizers & sides » Healthy Mashed Sweet Potatoes

    Healthy Mashed Sweet Potatoes

    November 7, 2015

    Gluten-free, Cholesterol-free, paleo Mashed Sweet Potatoes Recipe - Vegan Family Recipes

    I have no idea why but I hate regular white potatoes. My German and Irish ancestors must be appalled. Oh well. They also ate a lot of things that vegans have nightmares about ;)

    Just because I don't like white potatoes, doesn't mean I don't want mashed potatoes at Thanksgiving. So if I don't want to use white potatoes, I'll use...you guessed it! Sweet Potatoes!

    Mashed sweet potatoes might not sound like anything new to you but have you tried it with coconut butter? One word to describe it - UNREAL!

    Gluten-free, Cholesterol-free, paleo Mashed Sweet Potatoes Recipe - Vegan Family Recipes
    I know what you are thinking now.

    Coconut butter is soooo sooo expensive! #cryinginside

    True. Store bought coconut butter can cost you more than $10 a jar. However, you won't need a whole jar to make this. You only need ¼ of a cup melted coconut butter. That's not a lot at all. That's like one spoonful of coconut butter I like to shove in my mouth and call it a snack ;) Plus, if you make your own coconut butter it will cost you less than a third of the store bought coconut butter.

    Now that we are ok with that. Let's move on to steaming! I find steaming vegetables to be so important. Back when I was still making my own baby food for my boys I always made sure to steam all the vegetables for them. Boiling results in such significant loss of vitamins and minerals. We all want those! So make sure to steam up these sweet potatoes. The cook time when steaming is usually around the same if not shorter.

    If you don't already have a steamer then you should definitely invest in one. I got this fairly cheap steamer from amazon for $21. So worth it!

    Think of boiling vs steaming your vegetables this way. Eating boiled vegetables is like buying a ferrari without any seats or steering wheel. It won't do you any good. It's nice to look at but pretty disappointing. Steaming your veggies is like having a tricked out ferrari. You can reap all the benefits it has to offer and people will go crazy for that gorgeous glow on your face.

    Point being : Steam 'em!

    Mix up those yummy nutrient filled sweet potatoes with coconut butter and some healthy plant based milk and you've got creamy mashed sweet potatoes. 

    Healthy Mashed Sweet Potatoes Recipe - Vegan Family Recipes
    Some might say heaven in a bowl. I won't name names.

    Gluten-free, Cholesterol-free, paleo Mashed Sweet Potatoes Recipe - Vegan Family Recipes

    Gluten-free, Cholesterol-free, paleo Mashed Sweet Potatoes Recipe - Vegan Family Recipes
    5 from 4 votes
    Print

    Healthy Mashed Sweet Potatoes

    Course Side Dish
    Cuisine gluten-free, Oil-free, Paleo, vegan, vegetarian
    Prep Time 5 minutes
    Cook Time 15 minutes
    Total Time 20 minutes
    Calories 168 kcal
    Author Vanessa @ VeganFamilyRecipes.com

    Ingredients

    • 2.2 lbs 1 kg Sweet Potatoes (peeled)
    • ¼ of a cup 60 g Melted Coconut Butter (Learn how to make your own here.)
    • ¾ of a cup 185 ml warm unsweetened Oat Milk (other unsweetened plant based milks will work too)
    • 1 teaspoon Salt
    • ½ teaspoon Black Pepper

    Instructions

    1. Peel and roughly dice sweet potatoes. Steam sweet potatoes until you can easily pierce them with a fork, around 15 minutes.
    2. Remove potatoes from steamer and place in a large pot and mash with a potato masher. Add melted coconut butter, oat milk, and salt and pepper. Beat ingredients into sweet potatoes until fully mixed and fluffy.
    3. Add more salt and pepper to taste.
    4. Serve hot.

    Recipe Notes

    1.) If you don't have a steamer, you can also boil the sweet potatoes in a large stock pot in lightly salted water. If you have boiled your potatoes, make sure once they are cooked, that you return them to the stove over low heat to dry off any excess water for 1 - 2 minutes.2.) If you don't have any coconut butter on hand, feel free to use vegan butter.

    Looking for some other seasonal recipes? You'll love these :)
    Savory Pumpkin Tart Recipe Puff pastry - Vegan Family Recipes  Cold Sweet Potato Salad Recipe GF - Vegan Family Recipes  Vegan Puff Pastry Pumpkin Strudel Recipe - Vegan Family Recipes

    More Vegan Appetizer & Sides Recipes

    • Turmeric Roasted Cauliflower - Quick n' Easy!
    • Baked Curry Fries - Perfectly Crispy!
    • Curry Hummus - Creamy & Oil-free
    • Baked Cajun Fries - Crispy & Spicy!
    Awesome Vegan Soups Cookbook - Vegan Family Recipes - Vanessa Croessmann

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    Reader Interactions

    Comments

    1. giulia says

      November 08, 2015 at 11:56 am

      Delicious bu i love potatoes in every recipes:P

      Reply
    2. Jenn B says

      April 15, 2016 at 11:54 am

      These turned out perfect! My bf loved them. will make again. Thank you!

      Reply
      • Vanessa Croessmann says

        April 15, 2016 at 11:58 am

        Thanks, Jenn! Glad you liked these healthy mashed sweet potatoes! They're one of my family's favorite recipes ;)

        Reply
    3. Jamie says

      May 09, 2017 at 12:00 pm

      Do you have any recommendations of adding protein? This sounds perfect for after my wisdom teeth removal!

      Reply
      • Vanessa Croessmann says

        May 09, 2017 at 8:13 pm

        Hi Jamie, You could try pureeing some cooked red lentils(or other legumes) along with the mashed sweet potatoes for some added protein. A sprinkle of chia seeds on top are small enough to swallow as well ;) Hope that hels ;)

        Reply
    4. Eti says

      October 09, 2018 at 3:31 am

      Hi - did you try adding coconut oil vs. butter? I'm wondering if it'll turn out as good...

      Reply
      • Vanessa Croessmann says

        November 11, 2018 at 1:50 pm

        You could use butter as well. I really liked the flavor and the texture the coconut oil gave the recipe. However, I think butter or a vegan butter substitute would work just as well.

        Reply
    5. Joe says

      January 15, 2020 at 2:08 pm

      Idea for seasoning that I've been doing that I'd like to share. Sweet potatoes are almost synonymous with the Fall and Thanksgiving, kinda like pumpkin spiced food items. I was thinking "spice... Like cinnamon and ginger?" And decided to opt out pepper for those two spices... LEMME TELL YOU SUM'N!! You gotta try it out!
      I also choose pea protein milk or soy milk because they're savory while adding much needed protein in the recipe.

      Reply

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    Vanessa Croessmann - Vegan Family Recipes - blog, author

    Hi, I'm Vanessa! Mom of 3, a financial planner, recipe developer, photographer, & author of Awesome Vegan Soups. I'm here to share with you my take on family food and show you just how delicious plant-based cooking and baking can be.

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