Vegan Mashed Sweet Potatoes Recipe {LOW CALORIE}

Vegan Mashed Sweet Potatoes Recipe

This vegan mashed sweet potatoes recipe is low in calories, and easy to make! Learn how to mash sweet potatoes in this easy to follow guide.

This mashed sweet potato recipe makes a wonderful side dish for weeknights, and is fancy enough for a holiday dinners.

Vegan Mashed Sweet Potatoes Recipe

We made the mashed sweet potato recipe vegan, but you could absolutely use regular butter. This vegan sweet potato mash is savory, and delicious. Try these easy mashed sweet potatoes in place of traditional mashed potatoes.

Mashed sweet potato recipes are healthier, and have more nutrition than traditional mashed potato recipes. We think this is the best mashed sweet potato recipe, as it’s low in calories, easy to make, and full of nutrition.

This savory mashed sweet potatoes recipe is easy to make, low in calories, and full of nutrition.

Vegan Mashed Sweet Potatoes Recipe

In this article, you will find everything you need to make a sweet potato mash. This vegan mashed sweet potatoes recipe it’s easy to make, and delicious.

Below you will find everything you need to make savory mashed sweet potatoes. From a shopping list, to a printable recipe card, you will learn how to make sweet potato mash easier than ever.

We made the sweet potato mash vegan, but you could use regular butter if that’s not a concern for you. In this article, you will find everything you need to learn how to cook sweet potatoes mash at home.

What You’ll Find in this Article:

  • Mashed Sweet Potato Ingredients (shopping list!)
  • How to Mash Sweet Potatoes
  • Vegan Mashed Sweet Potatoes Recipe (recipe card!)
  • Nutrition and Calories in Sweet Potato Mash

These easy recipes with boiled sweet potatoes make a wonderful week night side dish, but you can also serve this savory sweet potato recipe for holiday dinners.

In this article, you will learn how to make mashed sweet potatoes savory and delicious. In the next section you will find a shopping list for this vegan sweet potato mash recipe.

Up next, you’ll find a shopping list for this sweet potato savory mashed recipe.

Mashed Sweet Potato Ingredients

This recipe for easy sweet potato mash is savory, and delicious. In the section, you will find all the ingredients you’ll need to make sweet potato recipe smashed, in a shopping list form.

We recommend taking a screenshot of the sweet potato mash shopping list on your phone so you have it handy the next time you go grocery shopping.

Vegan Mashed Sweet Potatoes Recipe

You can make a sweet potato, or a yam mash with this recipe. This savory mashed sweet potato recipe is versatile and easy to make.

Shopping List for Savory Mashed Sweet Potato Recipe:

  • Salt 
  • Sweet potatoes
  • Garlic cloves
  • Vegan, or regular butter
  • Chili powder
  • Pepper

Special Tip: You can find all of the measurements for the savory mashed sweet potato recipe in the recipe card below. There, you can choose how much mashed sweet potatoes you want to make, and it will do all of the measurement math for you!

In the next section, you’ll learn how to make sweet potatoes mashed, and below that you will find a printable recipe card on how to mash a sweet potato.

Up next, learn how to mash sweet potatoes…

How to Mash Sweet Potatoes

In this section, you will learn how to match a sweet potato, and how to make a savory mashed sweet potatoes recipe.

This handy “how to guide” will show you just how easy it is to make vegan mashed sweet potatoes recipe at home, any night of the week. The savory mashed sweet potatoes are great for a weeknight dinners, and holiday meals.

Vegan Mashed Sweet Potatoes Recipe

Below, you will learn how to mashed sweet potatoes to make a vegan savory side dish.

How to Make Mashed Sweet Potatoes:

  1. Fill a large saucepan with water, add the salt and set the pan next to your cutting board.
  2. Peel the sweet potatoes, the cut them into 1-inch chunks, adding to the water as you work.
  3. Add in the garlic cloves and bring to a boil over medium-high heat.
  4. Cook for 15-25 minutes, until the sweet potatoes are fork tender.
  5. Drain the water, and add 1/2 of the butter the pepper and chili powder to the potatoes. Mash with a potato masher until smooth, taste and add more salt as needed.
  6. Top with remaining butter and serve hot.

Special Tip: you can find this “how to guide”, as well as measurements, ingredients, nutrition, and more for the vegan mashed sweet potatoes recipe in the next section. We have combined it all together in a shareable recipe card for you.

Now that you know how to mash sweet potatoes, let’s move onto the shareable recipe card. You can pin it to your Pinterest boards, and email it to your foodie friends.

This low calorie vegan mashed sweet potatoes recipe it’s easy to make, and perfect for a weeknight dinners and holiday meals.

Vegan Mashed Sweet Potatoes Recipe

You can enjoy 2/3 of a cup of this vegan mashed sweet potatoes recipe for just 142 calories! This savory mashed sweet potatoes recipe comes from my best selling cookbook, Easy Dinners.

There, you can find more low-calorie, easy to make dinner recipes like this best mashed sweet potato recipe.

Be sure to check out the nutrition label for this vegan sweet potato mash below, as well as more low-calorie side dishes in the next sections.

Vegan Mashed Sweet Potatoes Recipe

Vegan Mashed Sweet Potatoes Recipe

Lose Weight By Eating
Learn how to mash sweet potatoes with this vegan mashed sweet potatoes recipe.
This savory mashed sweet potaoes recipe is low in calories and full of nutrition. It makes a wonderful side dish for weeknight meals, or holiday dinners.
You can find more low calorie recipes like this one in my best selling cookbook Lose Weight By Eating Easy Dinners.
0 from 0 votes
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Side Dish
Cuisine American
Servings 6 servings
Calories 142 kcal

Equipment

  • Potato Masher

Ingredients
  

  • 1 tablespoon salt plus more to taste
  • 2 large sweet potatoes
  • 2 garlic cloves
  • 2 tablespoons vegan or regular butter
  • 2 teaspoons chili powder
  • 1/4 teaspoon pepper

Instructions
 

  • Fill a large saucepan with water, add the salt and set the pan next to your cutting board.
  • Peel the sweet potatoes, the cut them into 1-inch chunks, adding to the water as you work.
  • Add in the garlic cloves and bring to a boil over medium-high heat.
  • Cook for 15-25 minutes, until the sweet potatoes are fork tender.
  • Drain the water, and add 1/2 of the butter the pepper and chili powder to the potatoes. Mash with a potato masher until smooth, taste and add more salt as needed.
  • Top with remaining butter and serve hot.

Notes

Nutrition

Calories: 142kcalCarbohydrates: 25.3gProtein: 1.6gFat: 4.2gSaturated Fat: 2.5gCholesterol: 10mgSodium: 1207mgPotassium: 737mgFiber: 3.9gSugar: 0.5gCalcium: 21mgIron: 1mg
Keyword Side Dish, vegan
Tried this recipe?Let us know how it was!

Up next, nutrition and calories in the best mashed sweet potato recipe…

Nutrition and Calories in Sweet Potato Mash

Not all savory mashed sweet potato recipes are made the same. This easy mashed sweet potatoes recipe is low in calories, and high and nutrition.

Be sure to see the recipe card above for this vegan mashed sweet potatoes recipe. And scroll down to the next section for more low-calorie side dishes…

Vegan Mashed Sweet Potatoes Recipe

What to Read Next:

Lose Weight By Eating Cookbooks

Vegan Mashed Sweet Potatoes Recipe

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