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Best Easy Creamy Mashed Sweet Potatoes recipe (vegan)

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I am a huge fan of mashed potatoes, but this Easy Creamy Mashed Sweet Potatoes recipe is on the very top of my favorite list. It’s sweet, creamy, fluffy and full of flavours…and it’s completely vegan and made with just a few easy to get ingredients. Made simply with sweet potatoes, almond mil, or your preferred non-dairy milk, and spices…this easy vegan mashed sweet potatoes recipe is a sure family favourite and a perfect side dish.

The best mashed potatoes recipe – let me tell you about the wonderful world of vegan mashed sweet potatoes and what make them a great option for a dairy-free side dish! These delectable creamy yams are not only incredibly delicious but also packed with wholesome goodness. With their creamy texture, delightful flavors, and a touch of warmth, vegan mashed sweet potatoes are the perfect addition to any meal or occasion.

Imagine savoring a velvety bowl of dairy-free mashed sweet potatoes that are not only good for your taste buds but also nourish your body. These vibrant orange creamy potatoes make a fantastic healthy vegan side dish, providing you with a satisfying dose of nutrients.

Preparing the perfect consistency vegan mashed sweet potatoes is a breeze! With a simple recipe, you can whip up this easy vegan sweet potato dish in no time. Just peel and dice the sweet potatoes, add a drizzle of olive oil, a splash of almond milk, and a harmonious blend of dried thyme, oregano, nutmeg, sea salt, and pepper. The result is a heavenly bowl of creamy goodness that will leave you craving more.

One of the best parts of vegan mashed sweet potatoes is that they cater to various dietary needs. Being dairy-free and gluten-free, they are a perfect option for those with specific dietary restrictions or preferences. Whether you’re planning a vegan Thanksgiving feast or looking for a quick and simple vegan recipe, these mashed sweet potatoes will be a shining star on your table.

Comforting, cozy, and satisfying plant based sweet potato mash

Not only do they taste heavenly, but vegan mashed sweet potatoes also provide a comforting and satisfying experience. They bring warmth to your heart and soul, making them the ultimate homemade vegan comfort food. Topped with fresh parsley, they’re a feast for the eyes as well.

So, get ready to indulge in the creamy, plant-based goodness of vegan mashed sweet potatoes. They’ll add a touch of elegance, nutrition, and deliciousness to any meal, whether enjoyed as a side dish or a star of the show. Give this delightful recipe a try, and you’ll discover why it’s loved by vegans and non-vegans alike. Bon appétit!

What’s great about this Easy Creamy Mashed Sweet Potatoes recipe:

  • Easy and simple to make
  • Ready to serve in just 30 minutes
  • Can be made in just 15 minutes with my quick cooking hack
  • Vegan, gluten free and soy free
  • Delicious and creamy texture of the mashed potatoes
  • Healthy and loaded with vitamins and minerals
  • A crowdpleaser 
  • Amazing as a side casserole dish for vegan Thanksgiving 

In this mashed sweet potatoes recipe we’re covering 

Here are some tips and tricks to make the best vegan mashed sweet potatoes:

    1.    Choose the right sweet potatoes: Look for sweet potatoes that are firm, smooth, and free from any bruises or blemishes. This ensures a better texture and taste in the mashed potatoes.

    2.    Boil the sweet potatoes until tender: Boil the diced sweet potatoes until they are soft and easily mashable. To check if they are done, insert a fork or knife into the potatoes – if they easily slide off, they are ready.

    3.    Drain thoroughly: After boiling, make sure to drain the sweet potatoes well to remove excess water. This prevents the mashed potatoes from becoming too watery.

    4.    Mash while hot: Mash the sweet potatoes while they are still hot. Hot potatoes are easier to mash and blend with the other ingredients, resulting in a smoother consistency.

    5.    Use a potato masher or fork: Use a potato masher or a fork to mash the sweet potatoes. Avoid using a blender or food processor, as over-mixing can make the potatoes gluey.

    6.    Add ingredients gradually: Add the olive oil, almond milk, and spices gradually to achieve the desired consistency and flavor. Start with smaller amounts and adjust according to your taste preferences.

    7.    Season well: Sweet potatoes have a natural sweetness, so it’s important to balance it with savory flavors. Season with sea salt, freshly ground pepper, and herbs like thyme or oregano to enhance the overall taste.

    8.    Customize the texture: If you prefer a smoother texture, continue mashing until you reach your desired consistency. For a chunkier texture, mash the potatoes less.

    9.    Garnish with fresh herbs: Before serving, top the mashed sweet potatoes with fresh parsley or other herbs of your choice. This adds a pop of freshness and visual appeal to the dish.

Remember, these tips and tricks can help you create the best vegan mashed sweet potatoes that are creamy, flavorful, and satisfying. Enjoy!

Vegan sweet potato mash Cooking hack

If you want to make mashed sweet potatoes but just don’t have the time to wait for the potatoes to cook, you can use a quick hack. Just place the sweet potatoes in a microwave safe bowl with a tiny bit of water in the bottom. Microwave at high heat for 3-5 minutes or until the sweet potatoes are very soft. This should reduce your cooking time by a good 20 minutes and the mashed potatoes will still turn out just as delicious. 

Once the sweet potatoes are very tender, simply pour them into a large mixing bowl. Mash the potatoes until creamy and add olive oil, almond milk and spices. Mix together to combine and serve with a topping of fresh parsley. 

What to do if you can’t use almond milk

If you can’t use almond milk in this recipe, I’ve got you covered. There are plenty of tasty non-dairy milks alternatives to unsweetened almond milk. You can easily substitute almond milk with dairy-free milk like full fat coconut milk or even soy milk. Most types of plant milk will work well in this recipe as long as they have a higher fat percentage. The full fat makes the mashed potatoes taste more creamy, and creaminess is what these mashed potatoes are all about. 

Best plant based milk for making vegan mashed sweet potatoes 

When it comes to making vegan mashed sweet potatoes, there are several plant-based milk options you can use. Here are a few popular choices:

1. Almond Milk: Almond milk is a common choice for vegan recipes due to its mild flavor and creamy texture. It adds a subtle nuttiness to the mashed sweet potatoes.

2. Coconut Milk: Coconut milk adds a rich and creamy texture to the mashed sweet potatoes, with a hint of natural sweetness. It pairs well with the natural sweetness of the sweet potatoes.

3. Oat Milk: Oat milk has a creamy consistency and a slightly sweet taste. It adds a pleasant creaminess to the mashed sweet potatoes.

4. Soy Milk: Soy milk is a versatile option that adds a creamy and slightly nutty flavor to the mashed sweet potatoes. It also provides a good amount of protein.

5. Cashew Milk: Cashew milk is made from blended cashews and has a rich and creamy texture. It adds a luxurious creaminess to the mashed sweet potatoes.

Ultimately, the choice of plant-based milk depends on your personal preference and dietary restrictions. Feel free to experiment and find the milk that suits your taste and dietary needs.

Ingredients for making dairy free vegan mashed sweet potatoes 

Simple Ingredients for Vegan Mashed Potatoes:

    1.    Sweet Potatoes: The star ingredient, peeled and diced, provides a naturally sweet and creamy base for the mashed potatoes.

    2.    Olive Oil: Adds richness and helps achieve a smooth and silky texture in the mashed potatoes. Use extra virgin olive oil, or your preferred vegetable oil like avocado oil, coconut oil, or even dairy-free butter.

    3.    Almond Milk: Provides creaminess and a subtle nutty flavor to enhance the overall taste. You can substitute with soy milk, cashew milk, coconut milk, oat milk, rice milk, or your preferred non-dairy milk to make this delicious lactose free mashed sweet potatoes recipe.

    4.    Dried Thyme: Adds a savory and earthy flavor to the mashed potatoes.

    5.    Dried Oregano: Brings a distinct herbaceous taste to the dish.

    6.    Nutmeg: Offers a warm and aromatic note that complements the sweetness of the sweet potatoes.

    7.    Sea Salt: Enhances the flavors and balances the sweetness of the potatoes.

    8.    Freshly Ground Black Pepper: Adds a touch of mild spiciness to the mashed potatoes.

    9.    Fresh Parsley (Topping): Adds a vibrant pop of color and freshness to the presentation.

Combine these ingredients to create a bowl of delectable vegan mashed potatoes that are creamy, flavorful, and packed with nutritious goodness. This side dish is a wonderful addition to any meal, providing both taste and nourishment.

How is this delicious, easy creamy dairy free mashed sweet potatoes recipe made? It’s very simple:

To make delicious vegan mashed sweet potatoes, follow these simple steps:

    1.    Bring a large pot of water to a boil and add diced sweet potatoes. Boil the sweet potatoes for 15-20 minutes or until they are soft and easily mashable. This cooking process ensures a creamy and smooth texture.

    2.    Drain the water from the sweet potatoes and transfer them to a large mixing bowl. Use a potato masher or fork to mash the sweet potatoes until they reach a creamy consistency.

    3.    Add a drizzle of olive oil, a splash of almond milk, and your choice of spices to the mashed sweet potatoes. This will enhance the flavor and add a creamy richness. Feel free to experiment with spices like cinnamon, nutmeg, or even a sprinkle of chili powder for a touch of heat.

    4.    Mix all the ingredients together until well combined and the mashed sweet potatoes are smooth and creamy. Adjust the amount of olive oil and almond milk to achieve your desired consistency.

    5.    Serve the vegan mashed sweet potatoes with a garnish of fresh parsley for a burst of freshness and vibrant color. It adds a lovely touch to the presentation.

Enjoy this delightful and nutritious vegan side dish that pairs well with a variety of main courses. These mashed sweet potatoes are not only delicious but also packed with vitamins and fiber. They make for a satisfying and wholesome addition to any meal.

How to make Instant pot mashed sweet potatoes 

To make mashed sweet potatoes using an Instant Pot, follow these steps:

1. Prepare the sweet potatoes: Peel the sweet potatoes and dice them into evenly-sized pieces.

2. Add the ingredients to the Instant Pot: Place the diced sweet potatoes in the Instant Pot along with olive oil, almond milk, dried thyme, dried oregano, nutmeg, sea salt, and freshly ground pepper. Stir to coat the sweet potatoes with the seasonings.

3. Pressure cook the sweet potatoes: Close the Instant Pot lid and set the valve to the sealing position. Select the “Manual” or “Pressure Cook” function and set the cooking time to 8 minutes on high pressure. The Instant Pot will take some time to come to pressure before the cooking time starts.

4. Natural release and mash: Once the cooking time is complete, allow the pressure to naturally release for about 10 minutes. Then carefully release any remaining pressure manually. Open the Instant Pot lid and use a potato masher or an electric mixer to mash the sweet potatoes until they reach the desired consistency.

5. Adjust seasoning and serve: Taste the mashed sweet potatoes and adjust the seasoning if needed. Add more salt, pepper, or herbs according to your preference. Transfer the mashed sweet potatoes to a serving dish, sprinkle with fresh parsley, and serve hot.

Enjoy the creamy and flavorful mashed sweet potatoes as a comforting side dish for your meal. They pair well with roasted vegetables, grilled proteins, or can be enjoyed on their own.

Whipped sweet potatoes recipe

How to make the best whipped sweet potato recipe 

To make the best whipped sweet potato recipe, follow these steps:

1. Boil the sweet potatoes: Place the peeled and diced sweet potatoes in a large pot and cover them with water. Bring the water to a boil and cook the sweet potatoes until they are fork-tender, usually around 15-20 minutes.

2. Drain the sweet potatoes: Once the sweet potatoes are cooked, drain them well in a colander and return them to the pot.

3. Mash the sweet potatoes: Add the olive oil, almond milk, dried thyme, dried oregano, nutmeg, sea salt, and freshly ground pepper to the pot with the sweet potatoes. Use a potato masher or an electric mixer to mash the sweet potatoes until they are smooth and creamy. Adjust the consistency by adding more almond milk if desired.

4. Season to taste: Taste the whipped sweet potatoes and adjust the seasoning as needed. You can add more salt, pepper, or herbs to enhance the flavor.

5. Serve and garnish: Transfer the whipped sweet potatoes to a serving dish and garnish with fresh parsley. The vibrant green parsley adds a pop of color and freshness to the dish.

Enjoy the delicious whipped sweet potatoes as a side dish with your favorite meal. They pair well with roasted vegetables, grilled tofu, or plant-based protein options.

What to use instead of potato masher 

If you don’t have a potato masher, there are a few alternatives you can use to mash your potatoes:

1. Fork: Use a fork to press down and mash the potatoes. This method may take a bit more time and effort, but it can still yield a good result.

2. Hand Mixer: If you have a hand mixer or electric beaters, you can use them on a low setting to gently blend and mash the potatoes. Be careful not to overmix, as it can make the potatoes gluey.

3. Food Processor: Transfer the cooked potatoes to a food processor and pulse a few times until you achieve the desired consistency. Be cautious not to overprocess, as it can result in a gummy texture.

4. Blender: Similar to a food processor, you can use a blender to blend the potatoes in batches. Start with a low speed and gradually increase, pulsing until the desired consistency is reached. Again, be cautious not to overblend.

Remember, the goal is to mash the potatoes until they reach a smooth and creamy texture. Use any of these alternatives based on the tools you have available, and adjust the technique based on your desired consistency.

Can you put sweet potatoes in the microwave 

Yes, you can use the microwave to cook sweet potatoes for making mashed sweet potatoes. Here’s how:

1. Pierce the sweet potatoes: Use a fork or a sharp knife to pierce the sweet potatoes several times. This helps to release steam while cooking.

2. Place the sweet potatoes in a microwave-safe dish: Arrange the sweet potatoes in a single layer in a microwave-safe dish. Make sure to leave some space between the potatoes.

3. Microwave on high power: Microwave the sweet potatoes on high power for about 5 minutes.

4. Check for doneness: Carefully remove one sweet potato and check if it is fork-tender. If it’s still firm, return it to the microwave and continue cooking in 1-minute increments until they are soft and easily mashed.

5. Let them cool: Once the sweet potatoes are cooked, allow them to cool slightly before handling, as they will be hot.

6. Mash the sweet potatoes: Peel the skin off the sweet potatoes and transfer the flesh to a mixing bowl. Use a potato masher or a fork to mash the sweet potatoes until smooth.

7. Add seasonings: Add olive oil, almond milk, dried thyme, dried oregano, nutmeg, sea salt, and freshly ground pepper to the mashed sweet potatoes. Mix well to combine.

8. Adjust seasoning and serve: Taste the mashed sweet potatoes and adjust the seasoning as desired. Add more salt, pepper, or herbs to suit your taste. Serve hot and enjoy!

Using the microwave is a quick and convenient way to cook sweet potatoes for making mashed sweet potatoes. Just be cautious when handling the hot potatoes and always use oven mitts or a kitchen towel to protect your hands.

Sweet potato vs potato glycemic index

Sweet potatoes generally have a lower glycemic index compared to regular white potatoes. The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a lower GI are digested and absorbed more slowly, resulting in a slower and steadier rise in blood sugar.

Sweet potatoes have a lower glycemic index due to their higher fiber content and different types of carbohydrates compared to white potatoes. The fiber in sweet potatoes helps slow down digestion and the release of sugar into the bloodstream, resulting in a lower glycemic response.

However, it’s important to note that the glycemic index can vary depending on various factors, such as the cooking method and the variety of potato. Additionally, the overall glycemic response of a meal depends on various factors, including the combination of foods eaten together.

If you’re concerned about blood sugar levels, choosing sweet potatoes over regular white potatoes may be a better option. However, it’s always advisable to consult with a healthcare professional or registered dietitian for personalized advice regarding your specific dietary needs and health conditions.

Jewel vs garnet sweet potato

Both Jewel and Garnet sweet potatoes can be used to make mashed potatoes, and the choice ultimately depends on personal preference. Here are some characteristics of each:

Jewel sweet potatoes:

– Flavor: Jewel sweet potatoes have a slightly sweeter and moister flesh compared to Garnet sweet potatoes.

– Texture: They have a smooth and creamy texture, making them ideal for mashing.

– Color: Jewel sweet potatoes have a deep orange color.

– Availability: They are commonly found in grocery stores and farmers’ markets.

Garnet sweet potatoes:

– Flavor: Garnet sweet potatoes have a rich, earthy flavor with a hint of sweetness.

– Texture: They have a slightly drier texture compared to Jewel sweet potatoes, but they still mash well.

– Color: Garnet sweet potatoes have a vibrant red or reddish-orange color.

– Availability: They are also widely available in grocery stores and farmers’ markets.

Both varieties will result in delicious mashed sweet potatoes, so feel free to choose based on your personal taste preference or what is readily available to you.

Sweet potato vs russet potato nutrition

Sweet potatoes and russet potatoes have different nutritional profiles. Here’s a comparison of their key nutritional differences:

Sweet Potatoes:

– Sweet potatoes are rich in dietary fiber, which aids in digestion and promotes a healthy digestive system.

– They are an excellent source of vitamin A, providing a high amount of beta-carotene, which is essential for eye health and immune function.

– Sweet potatoes are lower on the glycemic index compared to russet potatoes, which means they have a milder impact on blood sugar levels.

– They contain more natural sugars and are generally sweeter in taste.

– Sweet potatoes are also a good source of vitamin C, manganese, and several other vitamins and minerals.

Russet Potatoes:

– Russet potatoes are higher in starch content, which gives them a fluffy and light texture when cooked.

– They are a good source of potassium, which is important for maintaining healthy blood pressure levels.

– Russet potatoes are lower in fiber compared to sweet potatoes.

– They have a higher glycemic index, so they can cause a more significant rise in blood sugar levels compared to sweet potatoes.

– Russet potatoes are versatile and often used for baking, frying, or making mashed potatoes.

Both sweet potatoes and russet potatoes can be part of a healthy diet. They offer different nutritional benefits, so it’s good to incorporate a variety of potatoes in your meals to enjoy their unique qualities and flavors.

Dinner ideas with mashed potatoes as a side

What to serve with mashed sweet potatoes? You may be wondering. There are plenty of delicious vegan dinner ideas that pair well with mashed potatoes as a side dish. Here are a few suggestions:

1. Vegan Shepherd’s Pie: A hearty dish made with a savory vegetable and lentil filling topped with a layer of creamy mashed potatoes.

2. Vegan Meatballs with Mushroom Gravy: Serve vegan meatballs with a rich mushroom gravy alongside a generous portion of mashed potatoes.

3. Roasted Vegetables: Roast a variety of seasonal vegetables like Brussels sprouts, carrots, and cauliflower, and serve them with mashed potatoes for a comforting and nutritious meal.

4. Vegan Meatloaf: Enjoy a vegan meatloaf made with plant-based proteins and spices, paired with fluffy mashed potatoes and steamed greens.

5. Lentil Stew: Prepare a hearty lentil stew filled with vegetables and aromatic spices, and serve it with a side of mashed potatoes for a satisfying and balanced meal.

6. Vegan Salisbury Steak: Serve vegan Salisbury steak, made with seitan or mushroom-based patties, along with a rich mushroom gravy and creamy mashed potatoes.

7. Chickpea Curry: Make a flavorful chickpea curry and serve it over a bed of fluffy mashed potatoes for a fusion of Indian and comfort food.

These are just a few ideas to get you started. Feel free to experiment and customize your meals based on your preferences and the ingredients you have on hand.

How to peel a sweet potato

To peel a sweet potato, you can follow these steps:

1. Wash the sweet potato: Rinse the sweet potato under cool running water to remove any dirt or debris.

2. Trim the ends: Use a sharp knife to cut off both ends of the sweet potato.

3. Create an incision: Make a shallow cut lengthwise along the skin of the sweet potato, from one end to the other. Be careful not to cut too deep into the flesh.

4. Peel the skin: Use a vegetable peeler or a paring knife to peel the skin off the sweet potato, following the shape of the potato and removing thin strips of skin.

5. Repeat if needed: If there are any remaining patches of skin, you can go over them with the peeler or knife until the sweet potato is completely peeled.

Remember to exercise caution while peeling to avoid any injuries.

How to soften a sweet potato to cut

If you’re having difficulty cutting a raw sweet potato because it’s too hard, you can try softening it slightly using one of the following methods:

1. Microwave method: Pierce the sweet potato with a fork or knife in a few places to create small holes. Place the sweet potato on a microwave-safe plate and microwave it on high for 2-3 minutes. Check the softness of the sweet potato by gently pressing it with a fork or knife. If it’s still too hard, continue microwaving in 1-minute intervals until it reaches the desired softness.

2. Boiling method: Fill a pot with water and bring it to a boil. Carefully place the whole sweet potato into the boiling water and cook for about 10 minutes or until it becomes slightly tender. Remove the sweet potato from the boiling water and let it cool for a few minutes before cutting it.

3. Steaming method: Place the whole sweet potato in a steamer basket or steamer insert over a pot of simmering water. Steam the sweet potato for about 15-20 minutes or until it becomes slightly soft. Once it’s done, allow it to cool for a few minutes before cutting.

After using one of these methods to soften the sweet potato, it should be easier to cut. However, be cautious when handling the hot sweet potato and use a sharp knife to cut through it smoothly and safely.

How to cut a sweet potato

To cut a sweet potato, you can follow these steps:

1. Wash the sweet potato: Rinse the sweet potato under cool running water to remove any dirt or debris.

2. Trim the ends: Use a sharp knife to cut off both ends of the sweet potato.

3. Slice in half: Cut the sweet potato in half lengthwise, creating two long halves.

4. Further slicing: Depending on the desired shape and size, you can make additional cuts. Here are a few common options:

   – Cubes: Cut the halves into smaller pieces to create cubes.

   – Wedges: Cut each half into wedges by making diagonal cuts.

   – Rounds: Slice the sweet potato into round discs of the desired thickness.

5. Proceed with recipe: Once the sweet potato is cut into the desired shape, you can use it in your recipe as needed.

Remember to use a sharp knife and exercise caution while cutting to ensure safety.

How to store sweet potatoes 

How to store sweet potatoes in freezer

Sweet potatoes can be stored in the freezer, but it’s important to properly prepare and package them to maintain their quality. Here’s how you can store sweet potatoes in the freezer:
1. Cook the sweet potatoes: Start by cooking the sweet potatoes by boiling, baking, or steaming them until they are tender. You can leave the skin on or remove it, depending on your preference.
2. Cool and slice: Allow the cooked sweet potatoes to cool completely. Once cooled, you can slice them into your desired size or mash them if you prefer.
3. Package for freezing: Place the sliced or mashed sweet potatoes in airtight freezer-safe containers or freezer bags. Make sure to remove as much air as possible from the packaging to prevent freezer burn. Label the containers with the date for reference.
4. Freeze: Place the containers in the freezer and ensure they are stored in a flat position to prevent the sweet potatoes from clumping together. They can be stored in the freezer for up to 3 months.

When you’re ready to use the frozen sweet potatoes, simply thaw them in the refrigerator overnight. They can be reheated by microwaving, baking, or using other cooking methods.
Note: Keep in mind that the texture of frozen and thawed sweet potatoes may be slightly different from fresh ones, as freezing can affect the texture. However, they can still be used in recipes like mashed sweet potatoes, soups, or casseroles.

Storing peeled sweet potatoes

How to store peeled sweet potatoes

If you have peeled sweet potatoes that you want to store for later use, here’s how you can do it:
1. Rinse and dry: Rinse the peeled sweet potatoes under cold water to remove any dirt or debris. Pat them dry with a clean kitchen towel or paper towels.
2. Wrap in plastic wrap: Individually wrap each peeled sweet potato tightly with plastic wrap. This will help to prevent them from drying out and protect them from odor absorption.
3. Place in airtight containers: Transfer the wrapped sweet potatoes to airtight containers or resealable plastic bags. Make sure to remove as much air as possible from the containers to maintain freshness.
4. Label and refrigerate: Label the containers with the date and place them in the refrigerator. Store the peeled sweet potatoes in the refrigerator for up to 3-5 days.
It’s important to note that peeled sweet potatoes are more prone to oxidation and may discolor slightly. To minimize discoloration, you can also place the peeled sweet potatoes in a bowl of cold water with a splash of lemon juice or vinegar before wrapping and storing them. This will help preserve their color.

When you’re ready to use the stored peeled sweet potatoes, make sure to inspect them for any signs of spoilage or off odors. If they appear to be in good condition, you can proceed with your preferred cooking method.

Reheating FAQs 

How to reheat mashed potatoes

To reheat mashed potatoes, you have a few options:

1. Microwave: Place the desired amount of mashed potatoes in a microwave-safe bowl. Cover the bowl with a microwave-safe lid or microwave-safe plastic wrap, leaving a small vent for steam to escape. Microwave on high in 1-minute intervals, stirring in between, until the mashed potatoes are heated through.

2. Stovetop: Transfer the mashed potatoes to a saucepan or pot. Heat over medium-low heat, stirring occasionally, until they are warmed throughout. You may need to add a splash of milk or water to prevent them from drying out.

3. Oven: Preheat your oven to 350°F (175°C). Place the mashed potatoes in an oven-safe dish and cover with foil. Bake for about 20-30 minutes, or until they are heated thoroughly. Stir once or twice during the cooking process to ensure even heating.

Regardless of the method you choose, it’s a good idea to add a small amount of liquid (such as milk or broth) and butter or vegan butter to help restore moisture and maintain the creamy texture. Adjust the seasoning if needed, and give the mashed potatoes a thorough stir before serving.

Storing sweet potatoes

How long does cooked sweet potato last

Cooked sweet potatoes can typically be stored in the refrigerator for up to 4-5 days. It’s best to store them in an airtight container or a zip-top bag to maintain their freshness. Make sure to let them cool completely before storing and reheat them thoroughly before consuming. If you need to extend their shelf life, you can also freeze cooked sweet potatoes for up to 6 months. Just place them in a freezer-safe container or bag, removing as much air as possible, and label them with the date. Thaw frozen sweet potatoes in the refrigerator before reheating.

Sweet potato and diabetes FAQs

Are sweet potatoes good for diabetics

Sweet potatoes can be a good option for diabetics when consumed in moderation and as part of a balanced diet. They have a lower glycemic index compared to regular potatoes, which means they cause a slower and more gradual rise in blood sugar levels. Sweet potatoes are also a good source of fiber, vitamins, and minerals, making them a nutritious choice. However, portion control is important, as the overall carbohydrate content of sweet potatoes can still impact blood sugar levels. It’s always recommended to consult with a healthcare professional or a registered dietitian for personalized advice regarding your specific dietary needs and diabetes management.

Keto and Sweet Potatoes FAQs

Can you eat sweet potatoes on the Keto diet

Sweet potatoes are not typically considered a suitable food for the ketogenic diet, as they are relatively high in carbohydrates. The ketogenic diet is a low-carbohydrate, high-fat diet that aims to put the body into a state of ketosis, where it primarily burns fat for energy instead of carbohydrates. Sweet potatoes contain a significant amount of carbohydrates, including natural sugars, which can potentially hinder the body’s ability to reach and maintain ketosis. However, the specific carbohydrate limit for the Keto diet can vary, so it’s best to consult with a healthcare professional or a registered dietitian to determine if and how sweet potatoes can fit into your individualized ketogenic diet plan.

Tasty nuggets and vegan patties and meatballs you might enjoy with your dairy free sweet potato mash

Vegan sides to serve with mashed sweet potatoes serving ideas

Delicious vegan and vegetarian sauces and gravys to serve with your lactose free mashed sweet potatoes

DID YOU MAKE THIS RECIPE?

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5 from 3 votes

The best easy vegan mashed sweet potatoes

I am a huge fan of mashed potatoes, and this Easy Creamy Mashed Sweet Potatoes recipe is on the very top of my favorite list. It’s sweet, creamy, fluffy and full of flavours…and it’s completely vegan and made with just a few easy to get ingredients. Made simply with sweet potatoes, almond milk and spices…this easy vegan mashed sweet potatoes recipe is a sure family favourite.
Course Dinner
Cuisine American
Keyword vegan
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4 people
Calories 139kcal
Author Simone – Munchyesta.com

Ingredients

  • 5 Sweet Potatoes Peeled and diced (4½ cup or 1000g)
  • 2 tbsp Olive Oil
  • ¼ cup Almond Milk or your choice of plant milk or non-dairy milk (60ml)
  • 1 tsp Dried Thyme
  • 1 tsp Dried Oregano
  • 1 dash Freshly grated Nutmeg
  • ½ tsp Salt
  • tsp Ground Black Pepper
  • 1 bunch Fresh Parsley For topping

Instructions

To make delicious vegan mashed sweet potatoes, follow these simple steps:

  • Bring a large pot of water to a boil and add diced sweet potatoes. Boil the sweet potatoes for 15-20 minutes or until they are soft and easily mashable. This cooking process ensures a creamy and smooth texture.
  • Drain the water from the sweet potatoes and transfer them to a large mixing bowl. Use a potato masher or fork to mash the sweet potatoes until they reach a creamy consistency.
  • Add a drizzle of olive oil, a splash of almond milk, and your choice of spices to the mashed sweet potatoes. This will enhance the flavor and add a creamy richness. Feel free to experiment with spices like cinnamon, nutmeg, or even a sprinkle of chili powder for a touch of heat.
  • Mix all the ingredients together until well combined and the mashed sweet potatoes are smooth and creamy. Adjust the amount of olive oil and almond milk to achieve your desired consistency.
  • Serve the vegan mashed sweet potatoes with a garnish of fresh parsley for a burst of freshness and vibrant color. It adds a lovely touch to the presentation.
  • Enjoy this delightful and nutritious vegan side dish that pairs well with a variety of main courses. These mashed sweet potatoes are not only delicious but also packed with vitamins and fiber. They make for a satisfying and wholesome addition to any meal.

How to make Instant pot mashed sweet potatoes

    To make mashed sweet potatoes using an Instant Pot, follow these steps:

    • Prepare the sweet potatoes: Peel the sweet potatoes and dice them into evenly-sized pieces.
    • Add the ingredients to the Instant Pot: Place the diced sweet potatoes in the Instant Pot along with olive oil, almond milk, dried thyme, dried oregano, nutmeg, sea salt, and freshly ground pepper. Stir to coat the sweet potatoes with the seasonings.
    • Pressure cook the sweet potatoes: Close the Instant Pot lid and set the valve to the sealing position. Select the “Manual” or “Pressure Cook” function and set the cooking time to 8 minutes on high pressure. The Instant Pot will take some time to come to pressure before the cooking time starts.
    • Natural release and mash: Once the cooking time is complete, allow the pressure to naturally release for about 10 minutes. Then carefully release any remaining pressure manually. Open the Instant Pot lid and use a potato masher or an electric mixer to mash the sweet potatoes until they reach the desired consistency.
    • Adjust seasoning and serve: Taste the mashed sweet potatoes and adjust the seasoning if needed. Add more salt, pepper, or herbs according to your preference. Transfer the mashed sweet potatoes to a serving dish, sprinkle with fresh parsley, and serve hot.
    • Enjoy the creamy and flavorful mashed sweet potatoes as a comforting side dish for your meal. They pair well with roasted vegetables, grilled proteins, or can be enjoyed on their own.

    Notes

     
    Vegan sweet potato mash Cooking hack
    If you want to make mashed sweet potatoes but just don’t have the time to wait for the potatoes to cook, you can use a quick hack. Just place the sweet potatoes in a microwave safe bowl with a tiny bit of water in the bottom. Microwave at high heat for 3-5 minutes or until the sweet potatoes are very soft. This should reduce your cooking time by a good 20 minutes and the mashed potatoes will still turn out just as delicious. 
    Once the sweet potatoes are very tender, simply pour them into a large mixing bowl. Mash the potatoes until creamy and add olive oil, almond milk and spices. Mix together to combine and serve with a topping of fresh parsley. 
     
    Whipped sweet potatoes recipe
    To make the best whipped sweet potato recipe, follow these steps:
    1. Boil the sweet potatoes: Place the peeled and diced sweet potatoes in a large pot and cover them with water. Bring the water to a boil and cook the sweet potatoes until they are fork-tender, usually around 15-20 minutes.
    2. Drain the sweet potatoes: Once the sweet potatoes are cooked, drain them well in a colander and return them to the pot.
    3. Mash the sweet potatoes: Add the olive oil, almond milk, dried thyme, dried oregano, nutmeg, sea salt, and freshly ground pepper to the pot with the sweet potatoes. Use a potato masher or an electric mixer to mash the sweet potatoes until they are smooth and creamy. Adjust the consistency by adding more almond milk if desired.
    4. Season to taste: Taste the whipped sweet potatoes and adjust the seasoning as needed. You can add more salt, pepper, or herbs to enhance the flavor.
    5. Serve and garnish: Transfer the whipped sweet potatoes to a serving dish and garnish with fresh parsley. The vibrant green parsley adds a pop of color and freshness to the dish.
    Enjoy the delicious whipped sweet potatoes as a side dish with your favorite meal. They pair well with roasted vegetables, grilled tofu, or plant-based protein options.
    What to use instead of potato masher 
    If you don’t have a potato masher, there are a few alternatives you can use to mash your potatoes:
    1. Fork: Use a fork to press down and mash the potatoes. This method may take a bit more time and effort, but it can still yield a good result.
    2. Hand Mixer: If you have a hand mixer or electric beaters, you can use them on a low setting to gently blend and mash the potatoes. Be careful not to overmix, as it can make the potatoes gluey.
    3. Food Processor: Transfer the cooked potatoes to a food processor and pulse a few times until you achieve the desired consistency. Be cautious not to overprocess, as it can result in a gummy texture.
    4. Blender: Similar to a food processor, you can use a blender to blend the potatoes in batches. Start with a low speed and gradually increase, pulsing until the desired consistency is reached. Again, be cautious not to overblend.
    Remember, the goal is to mash the potatoes until they reach a smooth and creamy texture. Use any of these alternatives based on the tools you have available, and adjust the technique based on your desired consistency.

    If you are looking for vegan mashed potatoes, take a look at my creamy vegan mashed potatoes recipe here


    Recipe originally published November 13, 2020

    Recipe updated August 15, 2023

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