This sweet potato mash is smooth, creamy and packed with flavour, making it the perfect alternative to traditional mashed potatoes. Made with just a few simple ingredients, it's naturally delicious without needing any butter or cream, letting the natural sweetness of the sweet potatoes shine through.
I love using sweet potatoes because they're so versatile and work with all kinds of dishes. This mash couldn't be easier to make either. It's the perfect side dish for casseroles, grilled meats, fish or even as a topping for cottage pie or shepherd's pie.
Calories in Sweet Potato Mash
This recipe serves 4 and is 181 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Sweet Potato: Peel and cut the sweet potatoes into evenly sized chunks so they cook at the same rate. Orange-fleshed sweet potatoes give the creamiest mash and the best natural sweetness.
- Chicken or Vegetable Stock: Cooking the sweet potatoes in stock instead of water adds plenty of flavour. Use vegetable stock to keep the recipe vegetarian.
- Salt and Black Pepper: Season to taste. You may not need much salt if your stock is already well seasoned.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
This sweet potato mash is easy to customise and works well with a variety of different flavours and ingredients.
- Mix with white potatoes: Combine sweet potatoes with floury white potatoes for a mash that's a little less sweet.
- Add root vegetables: Parsnips, carrots, butternut squash or celeriac can all be mashed with the sweet potatoes for a different flavour.
- Boost the flavour: Stir in a little garlic powder, onion powder, smoked paprika or a pinch of chilli flakes.
- Fresh herbs: Mix through chopped parsley, chives, thyme or rosemary before serving.
- Add spices: A pinch of cinnamon, nutmeg or cumin pairs beautifully with the natural sweetness of the sweet potato.
- Make it creamy: Stir in a little Greek yoghurt, light cream cheese or a splash of milk if you prefer an even creamier mash.
- Add cheese: Mix through grated Parmesan, mature cheddar or crumbled feta for extra flavour.
- Add a little butter: While this recipe doesn't need it, a small knob of butter can be stirred through for a richer finish.
Serving Suggestions
This sweet potato mash is a delicious alternative to traditional mashed potatoes and pairs beautifully with all kinds of hearty meals.
- Serve alongside Slow Cooker Sweet Onion Braised Beef for the perfect comforting dinner.
- Pair with steak, grilled chicken, pork chops or sausages.
- Enjoy with meatloaf, burgers or meatballs.
- Serve with grilled or baked fish, such as salmon or cod.
- Spoon alongside casseroles, stews and slow-cooked meats to soak up all the delicious sauce.
- Use as a topping for cottage pie, shepherd's pie or fish pie.
- Pair with roasted vegetables and your favourite protein for an easy family meal.
- Enjoy as part of a Sunday roast with Yorkshire puddings, gravy and seasonal vegetables.
- Add a side of green vegetables, such as broccoli, green beans, peas or cabbage, for a complete meal.
Storing, Freezing and Reheating
To Store: Allow the sweet potato mash to cool completely, then transfer it to an airtight container and store in the fridge for up to 3 days.
To Freeze: Portion the mash into freezer-safe containers or bags and freeze for up to 3 months.
To Defrost: Thaw overnight in the fridge before reheating.
To Reheat: Reheat gently in a saucepan over a medium-low heat, stirring occasionally and adding a splash of stock if needed to loosen the mash. Alternatively, microwave until piping hot, stirring halfway through.
More Side Dish Recipes
Looking for some more side dish ideas? Check out these:
See more Side Recipes →
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
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Recipe Card
Sweet Potato Mash
This sweet potato mash is smooth, creamy and naturally full of flavour, making it the perfect side dish for everything from casseroles and slow-cooked meats to grilled chicken and fish.
Ingredients
- 800g (28oz) of sweet potato, peeled and chopped
- 3 cups (720ml) vegetable or chicken stock to cover
- salt and black pepper
Instructions
- Place chopped sweet potato in a saucepan over a medium high heat
- Add stock just to cover.
- Bring to a boil, reduce heat, cover and simmer until fork tender.
- Drain, reserving a teeny bit of the stock in with the sweet potato.
- Mash till smooth.
- Season with salt if needed and sprinkle over the top with black pepper
- Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free/Dairy Free Friendly - use gluten free stock
- Vegetarian/Vegan Friendly - use vegetable stock
- ❄️ Freezer Friendly - see storing, freezing and reheating section
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 181Total Fat 0gSaturated Fat 1gUnsaturated Fat 2gCholesterol 6mgSodium 679mgCarbohydrates 42gFiber 6gSugar 9gProtein 4g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Tracy McKerrell says
So easy, so delicious, and goes with so many things. Thank you. I rate it 5 stars but it'll only let me do 4, sorry!