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Vegan healthy sweet mashed potatoes topped with pecans

Healthy, Whole Food, Mashed Sweet Potatoes

Prep: 5 min
Cook: 10 min
Total: 15 min
Servings: 1

Healthy sweet potatoes mash done right, keeping it vegan, oil-free, and very simple. Easy to make, this recipe allows you to use any sweet potato variety and is surely a crowd pleaser.

Author Louisa Nicholson
by Louisa Nicholson
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: 1 Mashed Sweet Potato (1 Servings)
Needed Kitchenware: Cooking pot, potato masher
  • 1 medium sweet potato
  • 2 tbsp soy or oat milk
  • Pinch of cinnamon
  • Pinch of salt
  • (Optional): pecans, vegan butter, or maple syrup
Recipe Directions


  • Cut your sweet potato into 1" cubes and add to a cooking pot. Add enough water to cover the potatoes and set to boil on the stove. Cook for 10 minutes once a boil is reached.
  • Check for doneness. Once done, drain the water and turn off the stove. Add the milk, cinnamon, and salt. Mash well to combine.
  • That's it! Serve immediately. Consider topping with pecans. Add vegan butter if you want a buttery taste. Add maple syrup if you want a sweeter dish. Enjoy!

Any variety of sweet potato will work and we love doing this recipe with a purple sweet potato for a very purple side dish!

Recipe nutrition

Nutritional Information

Yield: 1 Mashed Sweet Potato
Servings: 1
Information per serving:
Energy: 125.6 kcal
Carbohydrate: 27.3 g
Protein: 3.2 g
Fiber: 4.3 g
Sugar: 8.8 g
Fat: 0.8 g
Monounsaturated Fat: 0.1 g
Polyunsatured Fat: 0.4 g
Omega-3: 0 g
Omega-6: 0.3 g
Saturated Fat: 0.1 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 19.3 mg 4% DV
Folate: 12.5 µg 3% DV
A: 23611.3 IU 1012% DV
B1: 0.1 mg 8% DV
B2: 0.1 mg 8% DV
B3: 0.8 mg 5% DV
B5: 0.9 mg 17% DV
B6: 0.3 mg 20% DV
B12: 0 mg 0% DV
C: 19.3 mg 25% DV
D: 0 IU 0% DV
E: 1.4 mg 9% DV
K: 4.5 µg 4% DV
Calcium: 50.2 mg 5% DV
Copper: 0.2 mg 18% DV
Iron: 1.3 mg 7% DV
Magnesium: 32.8 mg 10% DV
Manganese: 0.5 mg 27% DV
Phosphorus: 63.8 mg 9% DV
Potassium: 383.7 mg 8% DV
Selenium: 0.8 µg 1% DV
Sodium: 280 mg 18% DV
Zinc: 0.4 mg 4% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

mashed healthy sweet potatos

This recipe is for people who wish to have a healthy, whole food side dish. Using sweet potatoes simply, this mash recipe will go very well beside a main dish that focuses on heavy flavors such as barbeque, gravy, or seitan.

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