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Garlic Sweet Potato Mash

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Mashed sweet potatoes are often smothered in sugar, but this savory version is healthy and just as delicious! Your loved ones will keep coming back for more.

Sweet potatoes are often smothered in sugar and topped with more sugar, but this savory version will surprise you and your loved ones and keep them coming back for more!

Easy Mashed Sweet Potatoes Recipe

Need a few good reasons to pass on plain old potatoes and get sweet on sweet potatoes instead? These orange tubers are one of the top food sources of vitamin A, which helps protect your peepers. It also contains vitamins C and B-6, fiber, copper and potassium.

Pair this with chicken, Salisbury Steak, Pork Chops, or Turkey Meatloaf. Double or triple this recipe and add it to your Thanksgiving menu.

Store sweet potatoes in a cool, dry, dark place and they’ll stay fresh for several weeks. Sweet indeed!

Garlic Sweet Potato Mash

4.34 from 6 votes
Sweet potatoes are often smothered in sugar and topped with more sugar, but this savory version will surprise you and your loved ones and keep them coming back for more!
Course: Side Dish
Cuisine: American
Sweet potatoes are often smothered in sugar and topped with more sugar, but this savory version will surprise you and your loved ones and keep them coming back for more!
Total: 30 minutes
Yield: 5 servings
Serving Size: 3 /4 cup


  • 2 lbs 4 medium sweet potatoes, peeled & cubed
  • 1 tbsp butter
  • 3 cloves garlic, crushed
  • 1/2 cup 1% milk
  • 2 tbsp light sour cream
  • salt and fresh cracked ground pepper, to taste


  • In a large pot boil sweet potatoes in salted water until tender, drain in a colander.
  • Meanwhile, melt butter and sauté garlic until lightly golden.
  • Return potatoes to the pan, add milk and sour cream; mash until smooth and creamy. Adjust salt and pepper to taste.

Last Step:

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Serving: 3 /4 cup, Calories: 151 kcal, Carbohydrates: 27 g, Protein: 3 g, Fat: 3.5 g, Sodium: 27 mg, Fiber: 3 g, Sugar: 1 g



Nutritional information for sweet potatoes provided by Heather K Jones, RD (aka The Diet P.I.).

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126 comments on “Garlic Sweet Potato Mash”

  1. I would probably cut back on the garlic next time (and I love garlic – maybe my cloves were large?), but other than that this is perfect. The proportion of the potatoes/butter/sour cream was just right.

  2. I had to come  straight here from just having a TASTE of it after cooking and it’s 🔥 🔥 🔥 – I HATE sweet potatoes, I was going to force myself to eat it because I needed a carb for my meal prep but this actually tastes good! 

  3. So far we have not enjoyed mashed sweet potatoes and this was not an exception. Theres something about the caramelization that happens in the oven…

    1. Except, there’s no oven cooking for this recipe, they need to be boiled. Perhaps following the directions will yield a better result.

  4. These are great!!!  Added parsley, put them into orange shells and topped them with a couple sautéed pecans.  Served for holiday dinner.  Beautiful and tasty.  Thanks for the recipe.

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  7. yum. Making this for thanksgiving as I hate the sweet version but love sweet potatoes. Here is a trick I learned in cooking school. It always is a pain to peel and chop up sweet potatoes because they are so hard. Simply wash them and bake them. Peels on. When they are done the peels will slide off and your ready to mash. Saves a few steps and makes life a little easier. No, I do not even wrap them in foil, although you could. Just simply put them on a sheet pan and bake.

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  9. I have made this for my family and we loved it! I would like to take it for a potluck this weekend. Can you recommend something that would compliment the flavours  that I could top it off with just to make it appealing to the eye. Parsley, green onion, etc… not sure what would be best. Thank you 🙂 

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  14. I am a weight watcher and calculated the information included in this recipe and get 5 smart points. Does anyone know why she is counting as 7 smart points?

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  16. Made this and used some garlic that I had roasted and had in the freezer (I throw it in everything from sauce to baked beans)!  Yummy!  Thanks!

  17. Avatar photo
    Nancy Pilmoor

    I only found out last night that I like sweet potato ,but only savory mashed with a little pepper and butter ,….love them !!!!

  18. I just made this last night to accompany a boneless pork roast. I made roasted parsnips with apples also, so the savory aspect of this was perfect. I mashed it up with chicken broth, and added a dollop of sour cream. It was heaven.

  19. Tried this one out last night and my whole family found that garlic taste was overpowering and that it masked the yummy natural flavor of the sweet potatoes. I'd be interested to try out a maple version, but I wouldn't recommend this dish to anyone who doesn't like loads of garlic!

  20. These are so easy & quick to make. My family loves them, the kids eat them like they are candy! I've taken these to a potluck too and they were a hit! Thank you!

  21. Absolutely yummy and very quick and easy to make. Didn't use sour cream but it was still fab. thanks for sharing

  22. Gina, I just absolutely love this site – it is my first go-to when I'm looking for a lightened up version of a recipe or just need ideas. Thank you so much for what you do – it has made a huge difference in my life! Gonna try this recipe, since my husband bought about 50 pounds of sweet potatoes from a farmer. Changing my lifestyle and learning to love them! I'm going to try your shepherd's pie with mashed sweet potatoes since we aren't doing white potatoes anymore.

  23. My husband, who works in a restaurant and does not embrace cooking healthy items, said these are the best mashed potatoes, not just mashed sweet potatoes, but best mashed potatoes he has ever had. He asked where the recipe was and said we have to make these again. He saw that I cooked the diced sweet potatoes and was not looking forward to them…..until he tried the finished product. I told him the website I got the recipe from is awesome and that people love this website. I was very surprised at his reaction. I told him that all the credit goes to the recipe. You have great recipes.

  24. I made the turkey meatloaf this am and its waiting for me to throw in the oven tonite. Then I saw these potatoes, doing them as well. Ive had the chicken parm meatballs, they were incredible.

  25. Loved this variation of sweet potatoes. I paired it with Skinnytaste Pork Chops with Shallots and Mushrooms. So good, and the BF (who doesn't eat pork) loved this and requested to have it again. Couldn't pin it fast enough. Thanks for all the great recipes.

  26. Fresh take on the typical SWEET Sweet Potato! Thanks! My husband and I absolutely loved it.

    I paired this with Slow cooker BBQ Pulled beef sandwiches and broccoli slaw. Outdoor BBQ flavor on a Monday night.

  27. Avatar photo

    I made this three times since 2013 began and it is a huge hit with the family. #4 is currently in the oven. It goes perfectly with my turkey meatloaf that's topped with real bacon.

    My version is 'skinnier' with fat-free Greek yogurt instead of sour cream and fat-free Half & Half instead of milk. I have nothing against fat at all. I just prefer my fat in meat like bacon and steaks. 😉

    Awesome recipe, Gina. Thank you! 🙂

  28. I tried this and unfortunately it was awful. I used a third of the garlic in the recipe and it was still like eating a mouthful of mush and garlic. Yuck!

  29. Avatar photo
    Katharine Barnhill

    I loved them!! Bummer my kids didn't. 🙁 I guess they are too used to the maple-flavored version. Thanks for a yummy recipe, and I'll try them again!

  30. These were great! I used one of those microwavable sweet potatoes that come wrapped in plastic and these came together in under 10 minutes.

  31. Super quick, super easy, and a crowd pleaser!!! They were delicious. I now prefer savory to sweet sweet potato mash!

  32. I made these as a side for Thanksgiving as well, and I left out the sour cream. They turned out to die for… will definitely be making these again! So much better than traditional mashed potatoes! I never knew how much I loved sweet potatoes…

  33. Avatar photo
    Lori at Frugal Edmonton Mama

    Just made this for the first time, I am never making regular mashed potatos again. Thank you!

  34. These turned out great. I used fat free milk and subbed fat free greek yogurt for the sour cream. I didn't have any and didn't want to run out for it. Either way, it was very tasty and a big hit for the my husband, who normally doesn't believe in sweet potatoes. I put the ingredients into the WW calculator and they came out to 5 points a serving. I did it using your ingredients and then my subs and it was still the same. Any ideas why that happened? I couldn't figure it out. Thanks as always.

  35. Avatar photo
    Kathleen @ KatsHealthCorner

    Sweet potatoes are one of my FAVORITES!!! THANK YOU SO MUCH FOR THIS AMAZING RECIPE!!! 😀

  36. I made a double batch of these yesterday with your roasted chicken. They were delish! I took the leftovers and made the parmesan mashed potato patties. They were awesome! My picky kids and husband liked them even better today!

  37. I sometimes put a tiny dash of maple syrup and some ground cumin in my sweet potato mash. Highly recommend!

  38. This recipe was so incredibly good that my husband and I have decided to substitute the mashed sweet potatoes for the sugary, marshmallow-covered ones for Thanksgiving. What a great recipe.

  39. I, too, prefer my sweet potatoes, also winter squash, savory instead of sweet. Don't get me wrong, at Thanksgiving I make a sweet potato mash that has lots of butter, cream, brown sugar, cinnamon and nutmeg with a pecan struesel topping & I enjoy that, but it's soooo not healthy that I only do it once a year. The rest of the time, I choose savory. A couple of days ago, I did a post on my blog for savory acorn squash. I oven-roasted it with olive oil, onions, garlic, rosemary, crushed black peppercorns, & a little fennel, and topped with freshly grated Parmesan cheese. It was so yummy! Thanks for sharing your recipe! I will definitely be giving this a try!


  40. These were so delicious! I am a huge fan.. I use your recipies at least 3 times a week! My boyfriend loves everything

  41. Avatar photo
    Melissa Oberling

    I love sweet potato soufflé but I also love to experiment with my food. I made these potatoes tonight and my entire family LOVED them. My hubby even requested that I make these in place of the soufflé for Thanksgiving. Thanks for another winning recipe!

  42. I am going to try this with your pork chop and apple sauce recipe in place of the skinny buttermilk mash (just for a nice change!!) I have been using your website for a couple months now and I have been menu planning each week for about 5 weeks and all my meals come from your website…its a bit of an effort to convert some measurements as I live in the UK but its worth the research lol
    Thanks for all your hard work and sharing Gina xxx

  43. My hubby LOVES sweet potatoes but I have only made them once in my life and that was recently to puree for baby food! I'm not a fan of them sweet at all but I LOVE potatoes so I bet a savory version would be quite tasty. I just might jump outside my comfort zone and try it! Thanks Gina!

  44. Avatar photo
    Michelle Renae :)

    I want to try this recipe, but have a dairy allergy… do you or any other commenters have substitution suggestions? Can coconut milk be used instead of the 1%? How would you sub for the sour cream?

    1. Avatar photo
      Gina @ Skinnytaste

      You can use chicken broth in place of the milk and sour cream. It will be less creamy, but still very good.

  45. I love your site! You have some of the best recipes.

    I have been making this for years. Everyone that tries it loves it. Most can't believe that anyone would put garlic in sweet potatoes. I usually wrap a whole head of garlic in aluminum foil and bake or throw on the grill. After it cools you can grab a clove and just squeeze out the garlic. Baked sweet potatoes are just as good with a little butter and a couple cloves of garlic.

  46. Wow …. What a delight!
    Although I like sweet potatoes and garlic mashed never done this, but now I do. I loved the recipe. Kisses Gina

  47. Great! Now, I'm torn. I was going to make BBQ chicken with grilled corn and baked beans, but now I'm thinking I need to make this instead. Or perhaps I should pair it with one of your other dishes and still do my BBQ dish. Decisions, decisions. It's always difficult when there are so many delicious (and healthy) choices available.

  48. made this recipe with mashed butternut squash. It was fantastic.I'll try the sweet potatoes next.I love your site since I discovered it last week.I just got a laptop last year for the first time. I'm 85 yrs young and Ive always loved to cook. I've been a lifetime member of W.W
    for many yrs.

    1. Thanks twinshirl!..I was just going to ask whether this could be done with butternut squash as well!…This would make it much lower if one considers the glycemic index levels..Also, I suggest whole-heartedly the use of fromage blanc 0% or a non-fat greek-style yogurt. This site is fantastic..and one gleans so many options/ideas in the comment section alone!

  49. I am going to have to make this! I'm also on the hunt for apple recipes. I created a tribute post to apple season with these scrumptious photos:

  50. I've been making roasted sweet potatoes for years and prefer them to the sugary casseroles. I dice the potatoes, drizzle with olive oil, add a generous amount of minced garlic, and sprinkle with sea salt and cracked pepper. Roast uncovered. Solo delicious!

  51. I grew up hating sweet potatoes as a kid (we only had them in casseroles smothered in sugar and butter) but after a short stint going paleo, I started eating them with nothing but garlic! I just microwave mine for six minutes and smother it in Garlic and Herb Ms. Dash and I'm DONE for a good snack, or even a small lunch depending on the size of my potato.

  52. This looks great. I grow sweet potatoes, but eat them infrequently, as they are really too sweet for me even without added sugar etc. I am always trying to come up with ways to balance out their natural sweetness. I hate to give up on them because they are so good for you and really easy to grow. Easier than butternut squash, which I like better.

  53. This sounds yummy Gina. My biggest beef against sweet potatoes is the sweetness as I greatly prefer savory and spicy. To vary this a bit I'd try a little cracked fennel seed, cracked coriander seed and/or cracked cumin seed along with the cracked pepper.

  54. I just made these for dinner. Delicious and so easy! I added a handful of cilantro and 1/4 tsp pumpkin pie spice for a little Caribbean flair. Turned out great!

  55. Avatar photo
    Christine @ Cooking with Cakes

    I love cooking with Sweet Potatoes – they are so easy to prepare low-fat!

    In the past I've used Cinnamon & Splenda Brown Sugar for a sweeter version. As a protein junkie, I'd swap out the sour cream for some non-fat greek yogurt to really pump things up 🙂

  56. looks great! I'll be trying this, I have a steamer on my counter, and will use that instead of boiling, that way I will keep the nutrients.

  57. I just bought sweet potatoes last night, and will definitely be trying this! I found your website on Pinterest a couple months back and have been making Skinnytaste meals a few times a week ever since!

  58. I love the way roasting vegetables brings out deeper flavors. So when I make mashed sweet potatoes, I roast them for about an hour at 450, then mash them up (skins and all for extra nutrients!) with a potato masher, a fork, or an immersion blender. I often use cinnamon and nutmeg – will have to try chipotle and/or cumin!

    1. I always buy the smallest (less stringy) and roast in the oven at around 250 degrees for several hours (cover pan with foil). Then use the sweet potato anyway you want. Or, toss them in the frig to use during the week. Most of the sugar is in the layer of the skin closest to the potato. Delicious!

  59. Is this sweet potatoes or yams? It looks like yams to me so just checking I wanna make this tomorrow night!

    1. True yams only come in white, purple, and a sort of reddish color in terms of flesh color. What you're thinking of yams are actually truly sweet potatoes which come with white or orange flesh. They're just commonly mislabeled and called yams in the U.S.—the USDA calls the orange ones yams to differentiate from the white variety of sweet potatoes, for some reason. 🙂

    1. As this recipe is already Skinny-fied, realize that you can cut back further on any ingredient, but know that you are probably cutting back on taste which is important to maintaining a healthy lifestyle.

  60. Avatar photo
    Katie @ Blonde Ambition

    I actually never liked sweet potatoes much growing up because they were always smothered in sugar — But I have grown to love them when they are savory like this! Sounds great!

  61. I do a similar preparation of mashed white potatoes and butternut squash or sweet potatoes, but instead of sautéing the garlic, I roast a head or two in the oven. So much flavor!!! I've never done it this way but I bet it's also delicious!!

  62. Avatar photo
    Cathy, Amy and Kristina

    This sounds delicious! I'm a new fan, btw. Stumbled across your website via Ziplist and have now tried several of your recipes. All were delicious!

    We had the lemon oregano chicken w/ feta last night. And I've made the huevos rancheros twice now.

  63. What about using fat free sour cream and skim milk to help reduce the fat content? Do you think it would still turn out okay?

  64. Could I make the recipe without the sour cream and without a substitute? If I halved it, is the one tablespoon of sour cream totally necessary? Would I need to sub Greek yogurt in for it (I dislike the way sour cream tastes 🙂 ) or could I just do the half recipe without substitution?

    1. Avatar photo
      Gina @ Skinnytaste

      You can do it without, I like adding it to make it a bit creamier since I'm cutting back on butter and milk.

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    Andrea @ GlutenFreeSweetie

    Sounds delicious! Where was this recipe when I made mashed sweet potatoes on Sunday night? I'll remember this for next time. 🙂 Thanks!!

    1. LOL! I had the same reaction! I'm not normally a fan of sweet potatoes. My husband loves them! I always think they're too sweet but this may work for me!!

  66. I love sweet potatoes and prefer them savory to sweet. I can't wait to try this recipe. Have you ever mashed them with some butter, lime juice, and cilantro? If not, try it. They are amazing served this way! Very tropical, and the lime juice really complements their natural sweetness.

    1. So "+1" on Heather's suggestion…the lime/cilantro would be heaven…Gina…your recipe is superlative and so very well explained as usual. This screams Fall and is perfect and a light take on the oft-seen "heavy mashes" at this time of year. Thanks for another "win" in the side-dish category!

    2. So far, I am convinced that the best way to eat sweet potatoes is baked with a little butter and salt…. simple and delicious! I can't wait to try both of these savory ideas.