This Healthy Mashed Sweet Potatoes recipe is low in calories, and easy to make! You can have 2/3 cup for just 142 calories! This mashed sweet potato recipe makes a wonderful side dish for weeknights, and is fancy enough for a holiday dinners.
Everything You’ll Need
- 1 tablespoon salt
- 2 large sweet potatoes
- 2 garlic cloves
- 2 tablespoons butter (or vegan butter)
- 2 teaspoons chili powder
- ¼ teaspoon pepper
Healthy Mashed Sweet Potatoes
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Low Calorie Mashed Sweet Potato Meal Prep and Storage
Meal Prep – Cook the healthy mashed sweet potatoes as directed in the instructions. Cool completely, then move to individual serving size containers, or one large container.
Frozen Apple Sauce – Will hold in the freezer for 1 month
Refrigerated Apple Sauce – Will hold in the refrigerator for 5 days.
Reheating – Reheat in a sauce pot over low heat, defrosted for 10 minutes, or frozen for 30 minutes. Or in the microwave for 2-3 minutes.
Healthy Mashed Sweet Potatoes Recipe
More Healthy Holiday Recipes:
Low Calorie Mashed Sweet Potatoes
Equipment
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
- ¼ 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.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Mashed Sweet Potatoes
The nutrition and calories below are based off 1 serving (2/3 cup) of the healthy Vegan Mashed Sweet Potatoes recipe above.
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Article History:
- Originally written and published February 20, 2021 by Audrey Johns
- Most recent update on November 10, 2023 by Audrey Johns
