Silky, smooth, and dairy-free, these Healthy Mashed Sweet Potatoes are SO darn good as a holiday side or a weeknight veggie. Bonus: These sweet potatoes are a super delish baby food!

healthy mashed sweet potatoes

Healthy Mashed Sweet Potatoes

I love sweet potatoes at this time of the year and many kids are more into this veggie than say, the green ones, since they’re naturally so sweet. Plus, by adding in a little coconut milk, you can add in some of the healthy fats that our kids need for proper growth and make the texture of the sweet potatoes that much creamier.

This recipe is dairy-free, so it’s suitable for kids with dairy intolerances or vegan families.

I started making this recipe when my second daughter was a baby. It was a favorite with her and the rest of the family and it quickly became one of our favorite fall and winter side dishes.

I love that it works for a holiday meal or for a regular weekday supper.  And the leftovers are so delish too!

TIP: You can stir the leftovers into oatmeal or yogurt, or serve alongside rice and beans.

roasted sweet potatoes on white plateIngredients You Need

To make these healthy Mashed Sweet Potatoes, all you need are sweet potatoes and canned coconut milk. You can use full fat or light canned coconut, though I prefer the full fat.

It’s so simple!

Are these good sweet potatoes for a baby?

Yes! They are a perfect baby food for a baby who’s used to purees or who likes to self feed, baby led weaning style. If you have any concerns about allergens (coconut is technically a nut), talk to your pediatrician before offering this recipe.

mashing sweet potatoes in bowl with potato masherStep-by-Step Instructions

Here’s a look at the simple process involved in making this sweet potato recipe.

  1. Prepare the sweet potatoes. You can either roast them or cook them in your slow cooker.
  2. Cut open the potatoes and scoop the flesh out into a medium bowl.
  3. Add a little coconut milk and mash with a potato masher until very smooth. Add additional coconut milk as needed to make a smooth consistency. You want them to be thick, but creamy and easy to eat with a spoon.
  4. Serve warm!

Can I make these ahead of time?

These sweet potatoes will store for 3-5 days in an airtight container in the fridge. You will want to stir them well after you reheat them to make sure that any liquid that comes off the sweet potatoes is reincorporated. Otherwise, they are great to make ahead.

kinds of coconut milk

What’s the best kind of coconut milk to use in this recipe?

I most often use light canned coconut milk, since it’s liquid at room temperature and therefore easy to pour into the recipe and stir together. If you have full-fat canned coconut milk (sometimes it’s all I can find at the store depending on where I’m shopping), you can totally use that.

You’ll just want to pour the contents of a can into a heat-safe bowl and warm for 30-60 seconds or until the solids soften and can be stirred together with the liquids.

Once it’s all incorporated, measure out the amount you need. Full-fat coconut milk tends to be slightly thicker, so you may need a little bit more…but it also has more fat so will be super delish!

TIP: Don’t use the coconut milk in the milk aisle as it won’t have the silky, thick texture ideal for these mashed sweet potatoes!

What can I do with the leftover coconut milk ?

You can place it into an airtight container in the fridge for up to 5 days. Use it in a smoothie or oatmeal in place of regular milk, use it to make Coconut Rice, or make more sweet potatoes!

Can I freeze sweet potato mash?

You can freeze it, once cooled, in a zip top freezer bag, pressed flat. You can also freeze smaller portions in an ice cube tray if you’re planning to just thaw out portions for a toddler or a baby one at a time.

Best Tips for Mashed Sweet Potatoes

I’d love to hear your feedback if you make this recipe so please comment below with any questions or comments!

healthy mashed sweet potatoes

Healthy Mashed Sweet Potatoes

You can make these mashed sweet potatoes up to 2 days ahead and reheat, and stir right before serving.
5 from 2 votes
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Cuisine American
Course side
Calories 205kcal
Servings 4


  • 4 small sweet potatoes
  • 1/4-1/2 cup light coconut milk


  • Preheat the oven to 400 degrees F and line a baking sheet or pan with foil.
  • Wash and dry the sweet potatoes and poke all over with a paring knife. Place on the baking sheet and bake for 45-60 minute or until very soft to the touch. Let cool.
  • Cut open the potatoes and scoop the flesh out into a medium bowl. Add ¼ cup coconut milk and mash with a potato masher until very smooth. (You can also do this in a food processor or with an immersion blender.)
  • Add additional coconut milk as needed to make a smooth consistency. You want them to be thick, but creamy and easy to eat with a spoon.
  • Serve warm.


  • Store leftovers in an airtight container for 3-5 days in the fridge. Stir well after reheating to serve.
  • You can also prepare the sweet potatoes in a Crockpot.
  • Used canned coconut milk rather than the kind sold in the diary aisle.
  • Mash with a potato masher or an immersion blender.
  • Add enough coconut milk to make a creamy, but thick texture.
  • Stir when warming up leftovers to incorporate any liquid.
  • Serve as a holiday side, or a dinner side dish alongside chicken, steak, tacos, quesadillas, or rice and beans.


Calories: 205kcal, Carbohydrates: 46g, Protein: 4g, Fat: 1g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 135mg, Potassium: 762mg, Fiber: 7g, Sugar: 9g, Vitamin A: 32063IU, Vitamin C: 5mg, Calcium: 68mg, Iron: 1mg
Tried this recipe?Rate in the comments and tag @yummytoddlerfood on IG!

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  1. Made these for my 16month old and he loves them! Thank you for sharing all your recipes helping this new mama out!

    1. Yes, you could freeze in an ice cube tray, then pop out the cubes once frozen and freeze in a freezer bag for 3-6 months.