This post may contain affiliate links. Please read my disclosure and privacy policy.
This post may contain affiliate links. Please read my disclosure and privacy policy.
Looking for a delicious and healthy side dish? Try these mashed sweet potatoes made with creamy coconut milk. This recipe is vegan, paleo friendly, oil-free, and full of flavor.
Healthy Mashed Sweet Potatoes
Sweet potatoes are so delicious, no matter how they are prepared, so it’s a sweet benefit that they also happen to be nutritional powerhouses, chock full of vitamin A, vitamin C, potassium and manganese.
These silken mashed sweet potatoes made with coconut milk accentuate the natural flavor of sweet potatoes while maintaining all of the healthy goodness. Accented with a touch of maple syrup, vanilla and cardamom, they are sure to become one of your go-to sweet potato dishes.
Recipe Benefits
- Vegan (egg-free, dairy-free)
- Paleo friendly
- Oil-free (no added oils or butter)
- Five ingredients (plus salt & pepper, to taste)
- Easy to prepare
- Gluten-free
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- Sweet potatoes (about 3 to 4 medium sweet potatoes)
- Coconut milk (full-fat canned coconut milk)
- Maple syrup
- Vanilla extract
- Ground cardamom
- Salt & pepper
- Optional: chopped toasted nuts or seeds, such as pecans, walnuts, or green pumpkin seeds (pepitas)
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- Bring a large pot of water to a boil over high heat. Add the sweet potatoes, return to boiling and cook until soft and tender, about 10 to 15 minutes.
- Drain the sweet potatoes in a colander over the sink, reserving 1 cup (237 mL) of the cooking liquid.
- Place the drained sweet potatoes in a large mixing bowl. Add the coconut milk, maple syrup, vanilla, cardamom, salt and pepper.
- Using a handheld potato masher or a handheld electric mixer (set on medium-low speed), mash or beat the sweet potatoes until smooth and all of the ingredients are combined. If needed, stir in some of the reserved cooking water, to thin and smooth the potatoes.
- Taste the sweet potatoes and adjust the seasonings as desired. Sprinkle with the suggested nuts or seeds, as desired.
Storage & Reheating Guidelines
Store the leftover mashed sweet potatoes in an airtight container in the refrigerator / fridge. Rewarm the sweet potatoes in a saucepan set over low heat, stirring often.
Variations
I am crazy about the trio of sweet potatoes, coconut milk and cardamom, but you can change the milk and seasonings according to your preferences. For example:
- Coconut Milk Alternatives: Use an equal amount of another nondairy milk, such as oat milk, almond milk, soy milk, cashew milk or hemp milk. For a lower calorie dish, swap the full fat coconut milk for lite coconut milk.
- Spice Alternatives: Replace the ground cardamom with an equal amount of ground ginger, ground cinnamon, ground allspice, or pumpkin pie spice blend. You can also add a bit of kick by adding a pinch of cayenne pepper.
- Vanilla Alternatives: An equal amount of natural rum extract or natural brandy extract can be used in place of the vanilla extract. Or consider adding (in place of, or in addition to the vanilla) a tablespoon of freshly squeed lime juice and a teaspoon of finely grated lime zest.
Related Recipes
Mashed Sweet Potatoes with Coconut Milk (Vegan, Oil-Free, Paleo)
Equipment
- 1 large saucepan
Ingredients
- 2 pounds sweet potatoes, peeled, cut into 1 inch (2.5 cm) cubes
- 1/2 cup coconut milk, (full-fat, from a can)
- 1 tablespoon maple syrup, more or less, to taste
- 1 teaspoon vanilla extract
- 3/4 teaspoon ground cardamom
- 1/4 teaspoon salt, more or less, to taste
- 1/8 teaspoon ground black pepper
- Optional toppings: toasted chopped walnuts, pecans or green pumpkin seeds (pepitas)
Instructions
- Bring a large pot of water to a boil over high heat. Add sweet potatoes, return to boiling and cook until soft, about 10 minutes.
- Drain the sweet potatoes, reserving 1 cup of the cooking liquid.
- Place the sweet potatoes in a large mixing bowl. Add the coconut milk, maple syrup, vanilla, cardamom, salt and pepper.
- Using a hand masher or an electric hand mixer (set on medium-low speed), mash or beat the sweet potatoes until smooth and all of the ingredients are combined. Add some of the reserved cooking water, as needed, to thin and smooth the sweet potatoes.
- Taste the sweet potatoes and adjust the seasoning as desired. Sprinkle with the suggested nuts or seeds, as desired. Serve warm.
Notes
-
- Coconut Milk Alternatives: Use an equal amount of another nondairy milk, such as oat milk, almond milk, soy milk, cashew milk or hemp milk. For a lower calorie dish, swap the full fat coconut milk for lite coconut milk.
-
- Spice Alternatives: Replace the ground cardamom with an equal amount of ground ginger, ground cinnamon, ground allspice, or pumpkin pie spice blend. You can also add a bit of kick by adding a pinch of cayenne pepper.
-
- Vanilla Alternatives: An equal amount of natural rum extract or natural brandy extract can be used in place of the vanilla extract. Or consider adding (in place of, or in addition to the vanilla) a tablespoon of freshly squeed lime juice and a teaspoon of finely grated lime zest.
Dear Camilla,
This is my very favorite sweet potato dish! I bring it to fall and winter potlucks every year and it is loved by everyone. Thank you so much for sharing.
Annie, I am so glad you love the recipe!
Outstanding and so simple to make. Even loved by picky children.
Hi Francesca
TI am so glad you (and some picky children in your life :)) love the recipe!