MealsOctober-November 2016

Gluten-Free Mashed Sweet Potatoes


Gluten-Free Mashed Sweet Potatoes

Photography by Matthew Kadey, MS, RD

Browning the butter adds an extra layer of flavor to gluten-free mashed sweet potatoes. If you’re dairy-free, swap out the butter for melted coconut oil and replace cow’s milk with your favorite plant milk. Prepared mash can be refrigerated up to 5 days.


2 pounds (about 4 medium) sweet potatoes, peeled and cut into 1-inch chunks
teaspoon salt
3 tablespoons unsalted butter or coconut oil
cup milk, half-and-half or milk of choice, warmed
-Freshly ground black pepper


1. Place sweet potatoes and salt in a large saucepan and cover with 1 inch cold water. Bring to a boil. Then reduce heat to maintain a strong simmer and cook, partially covered, until potatoes are very tender, about 15 minutes. (Alternatively, place potatoes in a steamer basket set in a large saucepan. Fill with enough water to come just below the basket. Bring to a boil. Then reduce to a strong simmer and steam covered until tender, 15 to 20 minutes.)

2. Drain potatoes, return them to the saucepan and cover to keep warm.

3. Heat a small skillet or saucepan over medium heat. Add butter to pan and heat, swirling until golden brown and nutty smelling. Be careful not to burn butter. If using coconut oil, gently melt it.

4. Pour butter or melted coconut oil into pan with sweet potatoes. Add milk and black pepper. Mash with a potato masher. (Alternatively, force sweet potatoes through a ricer or food mill. Then stir in butter, milk and black pepper.)

5. Taste and adjust seasoning, if needed. Serve warm.

Each serving contains 192 calories, 7g total fat, 4g saturated fat, 0g trans fat, 19mg cholesterol, 281 mg sodium, 30g carbohydrate, 4g fiber, 6g sugars, 3g protein, 12Est GL.

Gluten-Free Mashed Sweet Potato Flavor Boosters

Jazz up your sweet potato mash by mixing in any of these items.

teaspoon ground cinnamon
teaspoon ground nutmeg
teaspoon chipotle chili powder
2 teaspoons garam masala
2 tablespoons pure maple syrup
2 tablespoon molasses
2 tablespoons gluten-free miso
1 tablespoon grated fresh ginger
2 teaspoons orange zest
2 teaspoons lime zest
1 tablespoon fresh thyme
2 teaspoons finely chopped rosemary
⅓ cup mango chutney
2 thinly sliced scallions
⅓ cup sliced pecans
cup roasted pumpkin seeds

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