That Girl Cooks Healthy

  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipe Index
  • Useful Articles
menu icon
go to homepage
  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipe Index
  • Useful Articles
subscribe
search icon
Homepage link
  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipe Index
  • Useful Articles
×
BLANK » Recipe Index » Appetisers

Dairy Free Mashed Sweet Potatoes

July 21, 2020 by Charla 18 Comments

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!
4.86 from 14 votes
Print Pin Rate
Course: Appetiser, Side Dish
Cuisine: American
Prep Time: 2 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 27 minutes 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!

More Appetiser Recipes

  • A stack of roti
    Keto Roti Recipe with Almond Flour
  • cauliflower mash in a bowl
    Roasted Cauliflower Mash
  • broccoli rice in a frying pan
    Broccoli Rice
  • chicken wings with garnish
    Orange Chicken Wings

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.

Comments

  1. Paul Brown says

    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 says

    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 says

      November 09, 2020 at 11:15 am

      Thank you so much

      Reply
  3. Ranjeet Sharma says

    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 says

      March 30, 2019 at 8:06 pm

      thanks

      Reply
  4. Mandy says

    January 11, 2019 at 3:18 am

    5 stars
    So simple and so delicious! Tfs 🙂

    Reply
    • Charla says

      January 11, 2019 at 8:15 am

      I'm so glad you enjoyed the recipe Mandy

      Reply
  5. john says

    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 says

    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 says

      April 27, 2017 at 9:48 pm

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

      Reply
  7. Mary says

    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 says

      April 20, 2017 at 12:18 am

      Yay! so glad you liked it.

      Reply
  8. Corina says

    June 03, 2016 at 9:29 am

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

    Reply
    • Charla says

      June 03, 2016 at 9:07 pm

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

      Reply
  9. Willow Moon says

    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 says

      February 08, 2015 at 10:30 pm

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

      Reply
  10. Gemma says

    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 says

      February 01, 2015 at 2:43 pm

      I hope you enjoy it Gemma 😉

      Reply
4.86 from 14 votes (5 ratings without comment)

Leave a Reply Cancel reply

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

Recipe Rating




a picture of Charla

Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

About me

Popular

  • Jamaican Boiled Dumplings (Gluten Free)
  • 2 tacos garnished on a plate
    Gluten Free Vegan Tacos
  • Tuna Steaks Recipe
  • Caribbean peanut punch
    Caribbean Peanut Punch
  • A single bowl of conch salad
    Bahamian Conch Salad Recipe
  • pudding in a white bowl
    Avocado Lime Pudding

As Featured In

Footer

↑ back to top

Featured In

About

  • Privacy Policy

Contact

  • Contact
  • FAQ

Copyright © 2025 That Girl Cooks Healthy

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.