How to make mashed sweet potatoes

posted in: Holistic Wellness | 0

Mashed sweet potatoes are a delicious side dish for holiday meals or as a healthier alternative to regular mashed potatoes. Sweet potatoes have a lower glycemic index and won't cause as drastic of an insulin response as white mashed potatoes made from red, yellow, or other light colored potatoes.

Sweet potatoes are also more nutritious.

Plus… and this is just my opinion… I think they taste so much yummier.


  • 4 Cups sweet potatoes, peeled and diced
  • ¼ Cup butter
  • ⅓ Cup sour cream
  • 1 Tsp garlic powder
  • 1 Tsp onion powder
  • ½ Tsp paprika
  • Salt and pepper to taste
  • Pinch of nutmeg


  1. Place the diced sweet potatoes in a  pot and cover with salted water. Place over medium heat and bring to a gentle simmer. Cook for around 15 minutes or until fork tender. Drain and roughly pat dry the potatoes.
  2. Return to the pot and mash the sweet potatoes until fluffy.
  3. Add the butter and sour cream, garlic powder, onion powder, nutmeg, and paprika and stir to combine.
  4. Serve with a crack of black pepper, chopped parsley or cilantro and butter


  • You can sub the sour cream with Greek yogurt if you are looking for a protein boost and you can also swap the butter for vegan butter or ghee.
  • You can play with the spices. It’s also delicious with chili if you like your mashed potatoes to be a bit more spicy.
  • You can cover it with plastic wrap and keep it refrigerated for up to 3 days. Once you are ready to serve it, heat it in a pot and add a bit more butter and sour cream to make it taste and feel fresh again. 

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