These Healthy Mashed Sweet Potatoes deliver rich flavor with a light, nourishing twist, making them a standout addition to your holiday table. Roasted until tender, the sweet potatoes are blended with lemon zest, a hint of cayenne, and heart-healthy oils for a silky smooth healthy side dish topped with toasted almonds. Each half-cup serving comes in at just 95 calories, with only 4 grams of fat, 50mg sodium, and 2 grams of protein, making it a heart healthy mashed potato alternative that’s low in fat and naturally gluten free. With their vibrant flavor and nutrient-dense profile, this healthy sweet potato mash makes the best sweet potato recipe for Thanksgiving that’s as good for you as it is for your holiday spread.
Looking for more inspiration? Browse our full collection of healthy side dishes that fit any occasion. And if you can’t get enough sweet potatoes, explore our favorite sweet potato recipes for more delicious ways to enjoy this versatile root vegetable.
A Simple Sweet Potato Side with Big Flavor
This easy mashed sweet potatoes recipe is packed with simple ingredients and comes together with just a few pantry staples. Roasting the sweet potatoes (instead of boiling) helps preserve their natural sugars and nutrients while giving the mash a denser, more satisfying texture. The citrus and cayenne pepper give this savory mashed sweet potatoes dish a subtle heat and brightness that balances out the natural sweetness. And because it’s dairy-free, it’s also one of our go-to gluten free thanksgiving sides that works for vegan and dairy-sensitive guests. The almond topping adds crunch and a bit of healthy fat and plant-based protein.
They can be. This version uses plant-based oils and skips added sugars or dairy, making it a healthy sweet potato mash with fiber, vitamin A, and lower fat than traditional versions.
Absolutely. Sweet potatoes are rich in fiber, antioxidants, and beta-carotene, which supports eye and immune health. They’re also a complex carbohydrate, which helps with steady energy levels.
Roasting with the skin on preserves nutrients. Mash with olive oil, herbs, or spices instead of butter or sugar for a heart-healthy side.
Yes, in moderate portions. They’re low in calories and high in fiber, which makes them satisfying and great for weight management.
Use avocado oil, coconut oil, or extra virgin olive oil. A dollop of unsweetened Greek yogurt can also add creaminess if you’re not vegan.
Yes! Let them cool completely, then transfer to a freezer-safe container. Freeze for up to 3 months. Thaw in the fridge overnight and reheat gently with a splash of oil or broth.
They’re excellent. Their creamy texture and natural sweetness make them ideal for mash and they hold up well when roasted first.
You can, but we prefer roasting for flavor and texture. Boiling can make the mash watery and leach nutrients.
Yes, after roasting. The skins come off easily, and you’ll get a smoother mash without them.
Definitely. This sweet potato mash recipe is one of the easiest and most nutritious ways to enjoy them.
Don’t overmix or you’ll get a gummy texture. Avoid boiling if you want a thicker, richer mash. Also, don’t skip seasoning—sweet potatoes need salt and acid to balance the sweetness.
Up to 5 days in an airtight container. Stir in a bit of oil or water before reheating to revive the texture.
Try them with cinnamon and maple syrup for a sweeter twist, or mix in garlic and smoked paprika for a savory version. You can also blend in Greek yogurt or cashew cream for extra creaminess.
Only if they’re made without butter or cream. This one is a great example of a vegan mashed sweet potatoes recipe using plant oils instead.
These sweet potato side dishes are perfect for weeknight dinners or as healthier picks during the holidays. Each one offers a different texture or flavor combo to keep your meals exciting. Whether you’re roasting, stuffing, or baking, these recipes are great additions to your healthy rotation.
Looking for more Thanksgiving sweet potato recipes that won’t weigh you down? These festive sides bring color, nutrition, and deep flavor to your holiday table. Whether you’re going classic or modern, these dishes make the most of fall’s favorite root veggie.
Recipe yields 12 servings
Preheat oven to 400°.
Place sweet potatoes in a baking dish and bake for 45 minutes to 1 hour, or until potatoes are very soft.
Place almonds in a baking dish. Roast at same time as sweet potatoes for 15 to 20 minutes, or until lightly golden. Remove from oven and let cool.
Peel potatoes. In a food processor, place potato flesh, lemon zest and cayenne. Purée until smooth. Add oils and purée until well blended.
Sprinkle almonds on top of sweet potato purée. Serve warm.
Grapeseed, avocado, or light olive oil all work well for a neutral flavor.
You can skip it or use an extra tablespoon of grapeseed or safflower oil. If you do not need this recipe to be vegan, use a tablespoon of melted unsalted butter.
Try toasted pecans or walnuts for a warm crunch. Or skip the topping entirely if you have a nut allergy or you are looking to lower the fat.
Orange zest works too and adds a slightly sweeter note.
These potato-based healthy side dishes round out any Thanksgiving spread with big flavor. Each one is great for large gatherings and lighter holiday plates.