• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
That Girl Cooks Healthy
  • Home
  • About Me
    • Privacy Policy
    • Contact
    • FAQ/Disclaimer
    • Work With Me
  • Recipe Index
  • Health guidance
    • My Caribbean
  • My E-book
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipes
  • Health guidance
  • My E-book
  • ×

    BLANK » Recipe Index » Appetizers

    Dairy Free Mashed Sweet Potatoes

    Last Updated January 16, 2023. Published July 21, 2020 By Charla 18 Comments

    • Share
    • Tweet
    • Yummly
    • Flipboard
    • Mix
    Jump to Recipe Print Recipe
    short sweet potatoes pin
    long sweet potatoes pin

    Who doesn't love some mashed potatoes? I'm talking sweet potatoes boiled until tender then mashed until creamy and seasoned with a hint of nutmeg, that's it. A simple yet tasty side dish that's free from plant based milk making it low in fat.

    mashed potatoes with butter on

    If you are a huge fan of sweet potatoes, then you should definitely stick around for this 3 ingredients mash. It takes until 30 minutes to prep and make the entire recipe.

    mashed potatoes in a white bowl

    Lately, I've been eating sweet potatoes like they're going out of fashion. I love different variations of these potatoes I use the white ones to make Irish Potato Bread (Farls) and the orange ones too.

    Every meal I have eaten for the past two weeks has featured sweet potatoes. It all started with me experimenting with these Candied Yams and from there everything pretty much snowballed (in a good way).

    They play such an essential role in my culinary life I thought, heck, why not show the masses how to make some mashed sweet potatoes.

    Speaking of which did you know you can get the tastiest, creaminess mashed potatoes without using milk?

    • It all comes down to using the right tools and boiling the sweet potatoes until tender. Yup! It's that simple!

    Sweet potatoes are one of those veggies that's people are typically on the fence about. I know why this is, it's simply because the name renders this thought of eating a vegetable loaded in sugar that's equivalent to eating a processed mars bar, am I correct?

    Although sweet potato is a starchy vegetable, it's actually a high quality complex carb with natural occurring sugars and not the same or the equivalent to a candy bar.

    Ingredients you will need

    ingredients you need for sweet potato mash

    Reasons to make this mash

    • Contains no milk to yield a creamy texture
    • No brown sugar, marshmallows or any type of sugar is needed
    • Makes the perfect side dish for all your culinary needs
    • It takes less than 30 minutes to whip up
    • You can freeze any leftovers
    • Suitable to use for baby food

    The steps

    steps 1-2 boiling the sweet potatoes

    • Boil the sweet potatoes until tender.

    using potato masher and adding nutmeg

    • Then use a potato masher to breakdown the sweet potatoes into a soft puree and add the nutmeg.

    Switch things up!

    Of course some of you are just curious or simply like the idea of jazzing up your sweet potato mash. You didn't think I would leave you hanging without some additional add in options

    Herbs: Parsley, basil, thyme, oregano, sage, chives, cilantro

    Spices: Paprika, cumin, cinnamon, allspice, black pepper,

    Yoghurt/milk: Coconut milk, almond milk, cashew milk, coconut yoghurt

    Storage 

    Fridge: Once you have cooked the mash, be sure to store any leftovers in an airtight container in your refrigerator for up to 3 days.

    Freezer: Alternatively, you can store your mash in a freezer friendly bowl for up to 3 months. When you are ready to use simply thaw out (it won't take very long) and re-heat using a method of your choice.

    Serving suggestions 

    • Haitian Stewed Chicken 
    • Sweet Chilli Shrimp
    • Lemon Pepper Chicken Breast
    • Blackened Salmon
    • Vegan Pasta Bake
    • Black Eyed Peas Curry
    • Black Bean Curry

    Notes and tips 

    • Chop the sweet potatoes prior to boiling them. This is by far the quickest method to cook your potatoes through and takes no more than 10 minutes for them to soften.
    • Steam them if you want to retain the nutrients. Use a steam basket over hot water and steam the potatoes until they are done (this should take about 15 minutes).
    • Making the mash. Use a heavy duty device like a masher, hand held mixer or even a food processor to do this.
    • Feel free to add some of the suggested "add ins" to your mash.
    • You may not need any additional water when making the mash. If you do, add the water in increments if necessary.

    Spoon in the mashed potatoes

    Other mash recipes you may like

    • Jamaican Yam Mash
    • Green Banana Mash
    • Caribbean Creamy Mashed Potatoes
    • Mashed Potato Stuffing
    • Mangu (Mashed Plantains)

    **Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

    Dairy Free Mashed Sweet Potatoes

    Learn how to make this simple mashed sweet potatoes recipe - NO milk, sugar or marshmallows are needed!
    4.85 from 13 votes
    Print Pin Rate
    Course: Appetiser, Side Dish
    Cuisine: American
    Prep Time: 2 minutes
    Cook Time: 25 minutes
    Total Time: 27 minutes
    Servings: 4 servings
    Calories: 86kcal
    Author: Charla

    Ingredients

    • 2 lb sweet potatoes chopped and peeled, approx 3 large sweet potatoes
    • 1-2 teaspoon of ground nutmeg depending on taste
    • ½ teaspoon pink salt
    • water for mashing the potatoes if needed

    Instructions

    • Place the sweet potato pieces in a medium sized saucepan with water and the pink salt and bring to a boil.
    • Reduce to medium heat then simmer until tender (can prick with a fork, this should take about 10 minutes)
    • Once cooked, drain off the water (leave the potatoes in the saucepan only if using a masher, if not transfer them to a medium sized bowl)
    • Use a masher or pulse with a electric whisk breakdown the potato into the desired consistency (add the water if required) then mix in the nutmeg or any additional ingredients.

    Notes

    • Chop the sweet potatoes prior to boiling them. This is by far the quickest method to cook your potatoes through and takes no more than 10 minutes for them to soften.
    • Steam them if you want to retain the nutrients. Use a steam basket over hot water and steam the potatoes until they are done (this should take about 15 minutes).
    • Making the mash. Use a heavy duty device like a masher, hand held mixer or even a food processor to do this.
    • Feel free to add some of the suggested "add ins" to your mash 
    • You may not need any additional water when making the mash. If you do, add the water in increments if necessary 

    Nutrition

    Calories: 86kcal | Carbohydrates: 20g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 54mg | Potassium: 329mg | Fiber: 3g | Sugar: 4g | Vitamin A: 13832IU | Vitamin C: 2mg | Calcium: 29mg | Iron: 1mg
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

    « Roasted Almond Porridge (Jamaican Inspired)
    How to Fix Rice »
    • Share
    • Tweet
    • Yummly
    • Flipboard
    • Mix

    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Comments

    1. Paul Brown

      December 25, 2022 at 1:32 pm

      5 stars
      YUMMY!!!!! Thanks for sharing your recipe! I’ve heard about your blog a couple of times and will now spend my afternoon reading .

      Reply
    2. Rose Martine

      November 09, 2020 at 4:46 am

      5 stars
      YUMMY!!!!! Thanks for sharing your recipe! I’ve heard about your blog a couple of times and will now spend my afternoon reading 🙂

      Reply
      • Charla

        November 09, 2020 at 11:15 am

        Thank you so much

        Reply
    3. Ranjeet Sharma

      March 29, 2019 at 8:07 am

      5 stars
      Hi,
      Great stuff buddy.
      I have read this post here I got very useful information. This is a very useful article for online review readers. Keep it up such a nice posting like this.
      Thank You.

      Reply
      • Charla

        March 30, 2019 at 8:06 pm

        thanks

        Reply
    4. Mandy

      January 11, 2019 at 3:18 am

      5 stars
      So simple and so delicious! Tfs 🙂

      Reply
      • Charla

        January 11, 2019 at 8:15 am

        I'm so glad you enjoyed the recipe Mandy

        Reply
    5. john

      May 02, 2018 at 12:09 pm

      I am a huge fan of sweet potatoes! I have read that they are anti-inflammatory compared to other potatoes that cause inflammation, so I try to eat more of them then the others.

      Reply
    6. Sonia Chauhan

      April 26, 2017 at 9:16 pm

      5 stars
      Ok, you have just made my day. I was just talking to my husband about wanting to make more things from scratch. This is awesome.

      Reply
      • Charla

        April 27, 2017 at 9:48 pm

        I do hope you manage to give some of my recipes a try.

        Reply
    7. Mary

      April 19, 2017 at 6:30 pm

      5 stars
      I made this yesterday and it was a hit. I will definitely make again and again.

      Reply
      • Charla

        April 20, 2017 at 12:18 am

        Yay! so glad you liked it.

        Reply
    8. Corina

      June 03, 2016 at 9:29 am

      So simple but the nutmeg makes this really tasty - I love adding it to veggies!

      Reply
      • Charla

        June 03, 2016 at 9:07 pm

        I agree, the nutmeg really brings the sweet potato to life.

        Reply
    9. Willow Moon

      February 08, 2015 at 6:54 pm

      5 stars
      I am a huge fan of sweet potatoes! I have read that they are anti-inflammatory compared to other potatoes that cause inflammation, so I try to eat more of them then the others. I am glad that you made them both vegan and gluten free.

      Reply
      • Charla

        February 08, 2015 at 10:30 pm

        Yes, there are so many health benefits from consuming sweet potatoes.

        Reply
    10. Gemma

      February 01, 2015 at 1:47 pm

      4 stars
      This will go well with my roasted vegetables and roasted chicken for dinner today. Thanks for the inspiration Charla.

      Reply
      • Charla

        February 01, 2015 at 2:43 pm

        I hope you enjoy it Gemma 😉

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Greetings

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes. Learn more about me

    JOIN MY MAILING LIST AND BE THE FIRST TO KNOW WHEN I POST EXCLUSIVE HEALTHY RECIPES.

    Featured recipes

    curry with a spatula

    Caribbean Style Curry Cod (Curried Cod)

    curry in a glass bowl with spoons

    Jamaican Curry Powder

    Jamaican-steamed-fish

    Jamaican steamed fish

    Pumpkin rice

    Pumpkin rice

    porridge in a white bowl

    Cornmeal Porridge With Hominy Corn (Vegan)

    white dish with meat

    Jamaican Brown Stew Turkey Neck

    More

    Featured in

    Top Choice Recipes

    rice and beans in a dark bowl

    Instant Pot Moros y Cristianos (Vegan + Gluten Free)

    sazon in a clear bowl

    Homemade Sazon Seasoning Mix

    stack of pancakes

    Vegan Chocolate Chip Pancakes

    overhead shot of the oil

    Annatto oil (Rou-Cou, Achiote)

    pineapple chow

    Pineapple chow

    chicken thighs in a skillet

    Authentic Jamaican Brown Stew Chicken (Paleo)

    breadfruit fries on a plate

    Breadfruit Fries (Air Fryer)

    Kale chips in a glass bowl

    Air Fryer Kale Chips (No Oil)

    Footer

    Featured In

    Footer

    ↑ back to top

    About

    • Privacy Policy

    Contact

    • Contact
    • FAQ

    Copyright © 2020