Should you put potatoes in boiling water?

No. Unlike pasta, you shouldn’t add potatoes to boiling water. Instead, cover the potatoes with cold water and then bring them to a boil. This ensures even cooking from the inside out and keeps them from falling apart.

Do you add butter and milk to sweet potato mash?

You can, but it’s not required. A little butter and milk make the sweet potatoes especially smooth and creamy, but they’re not required. Dairy-free alternatives such as avocado oil and extra virgin olive oil, paired with unsweetened almond or coconut milk, have the same effect.

Do you have to peel sweet potatoes to mash them?

Nope! Leaving the skins on mashed sweet potatoes yields a lovely, rustic texture and adds beneficial fiber and nutrients to the dish.

What spices to add to mashed sweet potatoes?

Ginger and cinnamon pair beautifully with the natural sweetness of sweet potatoes. Use them alone or together for a sweet version without added sugar. For a spicy take, curry powders offer a warming heat that complements their natural sweetness. For a more savory version, a little salt and pepper with fresh thyme is delicious.

Savory Mashed Sweet Potatoes (3 Ways)

Name: Savory Mashed Sweet Potatoes (No Sugar)
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: American
Ingredients: 1 1/2 pounds sweet potatoes, roughly chopped to 1-inch pieces; 1 tablespoon ghee or butter; ¼ cup unsweetened almond milk, warmed; ¼ teaspoon sea salt; Optional Seasonings:; 1 tablespoon fresh ginger, peeled and minced (from 1 ½-inch long piece); ¾ teaspoon cinnamon; 2 teaspoons vindaloo curry powder (see note); Optional Garnishes:; Fresh thyme; Sugar-Free Candied Pecans

Description

These healthy mashed sweet potatoes are naturally sweet, gluten-free, and made with just four simple ingredients—no added sugar needed. Includes sweet, savory, and spicy seasoning options to suit any meal. Ready in under 30 minutes with dairy-free and vegan variations.

Ingredients

Scale

1 1/2 pounds sweet potatoes, roughly chopped to 1-inch pieces

1 tablespoon ghee or butter

1/4 cup unsweetened almond milk, warmed

1/4 teaspoon sea salt

Optional Seasonings:

1 tablespoon fresh ginger, peeled and minced (from 1 1/2-inch long piece)

3/4 teaspoon cinnamon

2 teaspoons vindaloo curry powder (see note)

Optional Garnishes:

Fresh thyme

Sugar-Free Candied Pecans

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Instructions

Boil the Sweet Potatoes: In a 6.5-quart pot, cover the potatoes with about 1 inch of water and bring to a boil over high heat. Cook until fork-tender, about 12-15 minutes.

Gently warm the almond milk while the potatoes boil, but don’t let it foam.

Warm a large mixing bowl by filling it with hot water. (Optional, but helpful if using a hand mixer. If mashing by hand, skip this step.)

Drain and mash: Remove them from the heat and drain. Pour them into the warm mixing bowl and begin to “mash” them with a hand mixer until smooth If mashing by hand, return them to the cooking pot.

Add the ghee and almond milk, one tablespoon at a time, until the mash reaches your desired consistency. Then add the salt and continue to mix until smooth.

Season with any additional spices you wish and adjust to taste. Serve warm.

Store leftovers in an airtight glass container for up to 4 days.

Notes

Leave the skins on for extra texture, fiber, and nutrients. If you want the benefits of the skins without the texture, use a food processor. A hand mixer won’t break them down.

Omit the salt if your curry powder contains salt already.

To keep the potatoes warm while you mash them, warm the mixing bowl with hot water while the potatoes cook. If you use a handheld potato masher, return the drained potatoes to the cooking pot.