Healthy Sweet Potato Mash
A creamy blend of tender boiled sweet potatoes and tangy Greek yogurt, this delightful mash is a nutritious and light side dish perfect for any occasion.
Ingredients
Main Ingredients
- 2 large large sweet potatoes (about 1½–2 pounds total) Peeled and cubed
- 0.5 cup Greek yogurt (full-fat or low-fat) Can substitute with plain yogurt or sour cream if needed
- to taste Salt
- to taste Pepper
- 1 tablespoon olive oil Optional; adds gloss and healthy fat
- 1 teaspoon garlic powder Optional; or use 1 fresh minced garlic clove sautéed briefly
Instructions
Preparation
- Peel the sweet potatoes and cut them into roughly 1–2 inch chunks so they cook evenly.
- Place the chunks in a pot and cover with cold water. Add a pinch of salt and bring to a boil.
- Reduce heat and simmer until the potatoes are fork-tender, about 12–15 minutes depending on size.
- Drain the potatoes well and return them to the warm pot for 1–2 minutes to let excess steam evaporate.
Mixing
- Add the Greek yogurt, a pinch of salt, and a few grinds of black pepper. Drizzle the olive oil over if using.
- Mash until smooth and creamy with a potato masher or use a hand mixer for an ultra-silky finish. Taste and adjust seasoning.
- Stir in garlic powder if you want a savory lift, then serve warm.
Notes
For a vegan version, swap Greek yogurt for unsweetened plain soy or coconut yogurt and use olive oil. For extra richness, stir in a tablespoon of butter or ghee. Best enjoyed as a side to various protein dishes or in grain bowls.