Recipe

Healthy Mashed Sweet Potato Recipe: Bright and Citrusy

Creamy mashed sweet potatoes with fresh orange, lemon zest, and a savory olive oil finish. Cozy, colorful, and light enough for weeknights.

By Matt Campbell

•

4.8

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Mashed sweet potatoes have a reputation for showing up loaded with brown sugar and marshmallows. Delicious, sure. But sometimes you want sweet potatoes that taste like sweet potatoes, just upgraded: silkier, brighter, and a little more grown up.

This is my healthy, citrusy take. We keep the ingredients approachable and the method simple, then wake everything up with fresh orange juice, a hit of lemon zest, and a savory finish of olive oil. The result is creamy and cozy, but not heavy. It tastes like sunshine wearing a sweater.

These are perfect with weeknight chicken, salmon, or a big salad, and they absolutely hold their own on a holiday table when you want something lighter but still exciting.

Why It Works

Bright, not sugary: Fresh citrus makes the potatoes taste naturally sweeter without piling on added sugar.
Creamy with less dairy: A little Greek yogurt gives tang and body, while olive oil adds richness.
Flavor that pops: Lemon zest and a tiny pinch of cayenne (optional) keep each bite interesting.
Easy texture control: You decide if you want them rustic or silky, with a few quick mashing options.

Pairs Well With

Storage Tips

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze in a freezer-safe container or zip-top bag (press flat for faster thawing) for up to 2 months. Citrus flavors mellow a bit after freezing, so add a fresh squeeze of orange or a pinch of zest after reheating if you want that pop back.

Reheating:

Microwave: Splash in 1 to 2 teaspoons water or milk, cover loosely, then heat in 30-second bursts, stirring between rounds.
Stovetop: Rewarm over low heat with a small splash of water or milk, stirring often so the bottom does not scorch.

Make-ahead tip: If you are prepping for a holiday, mash the potatoes a day ahead, but save a little extra zest for garnish (and keep the herbs for the end). Reheat, then finish with that fresh zest and a drizzle of olive oil right before serving for the brightest flavor.

Common Questions

Do I have to peel the sweet potatoes?

No. Peeling makes the mash smoother and more classic. Leaving some skin on adds fiber and a more rustic texture. If you keep the skins, scrub well and expect a little texture.

Can I roast the sweet potatoes instead of boiling?

Yes, and it is delicious. Roasting gives deeper flavor and a less watery, more concentrated mash. Roast whole at 400°F until very tender (usually 45 to 60 minutes depending on size), then scoop out the flesh and mash with the citrus and yogurt. If the mash seems thick, add a splash of orange juice.

What makes this recipe “healthy”?

Think of it as lighter than the classic sweet, buttery holiday version. It leans on citrus, olive oil, and Greek yogurt for flavor and creaminess instead of lots of butter and added sugar. The sweetener is optional, so you can keep it subtle.

Can I make it dairy-free?

Yes. Swap the Greek yogurt for an unsweetened dairy-free yogurt, or use a little extra olive oil plus a splash of coconut milk. Keep the citrus. That is the whole point.

How do I make the mash extra smooth?

Drain well, then mash while hot. Use a potato ricer or food mill if you have one. Skip the blender or food processor, which can make the mash gummy or pasty.

My sweet potatoes taste bland. What should I do?

Add salt first. Then add more zest (not just juice) for aroma, and finish with a drizzle of olive oil. If you want a little contrast, a pinch of cayenne or black pepper helps.

My mash is too thin. How do I fix it?

Return the pot to low heat and stir for 1 to 3 minutes to steam off excess moisture. You can also mash in a little more cooked sweet potato if you have it. Add yogurt slowly, since it loosens the texture.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Large pot with lid
Colander
Potato masher (or a fork for rustic mash)
Microplane or fine grater for zest
Citrus juicer (optional but handy)
Measuring cups and spoons

I started making these when I wanted mashed sweet potatoes that felt weeknight-friendly, not dessert pretending to be a side dish. The first time I added orange juice, I was aiming for “fresh.” What I got was “why have I not always done this?” The citrus does this sneaky magic trick where the potatoes taste sweeter and lighter at the same time. Now I make them any time dinner needs a cozy carb with a little personality.

Healthy Mashed Sweet Potato Recipe: Bright and Citrusy

(4.8 Reviews)

Prep Time 15 minutes

Cook Time 18 minutes

Total Time 33 minutes

Servings 6

Ingredients

2 1/2 pounds sweet potatoes (about 3 large), peeled and cut into 1 1/2-inch chunks
1 1/2 teaspoons kosher salt, plus more to taste
1/4 cup fresh orange juice (from 1 large orange)
1 teaspoon orange zest (from the same orange)
1/2 teaspoon lemon zest
1/4 cup plain Greek yogurt (0%, 2%, or whole; whole milk is creamiest), or 2 tablespoons for a lighter mash
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 tablespoon maple syrup or honey (optional, for extra sweetness)
1/4 teaspoon ground cinnamon (optional, for warmth)
Pinch of cayenne or black pepper (optional, for a little edge)
1 to 2 tablespoons chopped fresh parsley or chives (optional, for serving)

Ingredient note: Use fresh citrus if you can. Bottled juice works in a pinch, but zest plus fresh juice is where the bright, citrusy flavor really shows up.

Salt note: If you prefer not to salt the cooking water much, use a lighter hand and plan to season more at the end.

Instructions

Boil the sweet potatoes. Add the sweet potato chunks to a large pot and cover with cold water by about 1 inch. Add 1 1/2 teaspoons kosher salt. Bring to a boil, then reduce to a steady simmer. Cook until very tender and easily pierced with a fork, about 15 to 18 minutes.
Drain well. Drain in a colander, then let the potatoes sit for 2 minutes so steam can escape. This helps prevent watery mash.
Mash and season. Return potatoes to the pot (off the heat). Mash to your preferred texture. Add 1/4 cup orange juice, 1 teaspoon orange zest, 1/2 teaspoon lemon zest, 1/4 cup Greek yogurt, and 2 tablespoons olive oil. Stir until creamy. If you like a thicker mash, start with a splash of the orange juice and add the rest to taste.
Taste and dial it in. Add more salt if needed. If you want them sweeter, add maple syrup or honey. If you want warmth, add cinnamon. If you want contrast, add a pinch of cayenne or black pepper.
Serve bright. Spoon into a bowl, drizzle with a little more olive oil, and finish with optional herbs and a touch more zest if you are feeling fancy.

Nutrition information is estimated.

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