Sweet Potato Mash Recipe

This is my personal favorite & easy spin on a classic potato mash recipe, making the perfect tasty side of carbs to your meal prepping! The addition of avocado & greek yoghurt help contribute to the smooth consistency and flavour without the addition of butter or cream!  The smooth consistency is important especially when meal prepping as sweet potato alone can go a bit hard after a day or 2 in the fridge.  Sweet potato contains less carbs and calories than regular white potatoes and if you ask me are a lot tastier! Do not hesitate if you don’t like Greek yoghurt, as the taste is not strong or overpowering in this recipe. Good luck and I hope you like it!


  • 2-3 x sweet potatoes (approx 3 cups chopped)
  • ½ small avocado (3 tbsp)
  • 2 tbsp greek yoghurt
  • 2 tbsp diced red onion (optional)



  • Peeler
  • Mixing Bowl
  • Fork or Potato Masher
  • Microwave


  1. Peel & Chop sweet potatoes into pieces (approx 5x5cm)
  2. Put pieces in microwaveable safe bowl and heat for 5 minutes (if some pieces are still hard reheat for another minute) – If you prefer to soften your sweet potato via another method such as boiling feel free.
  3. Let the sweet potatoes cool and then smash the pieces with a fork or potato masher until soft.
    (Don’t need to do an arm workout on this day! I personally don’t mind a few chunks so the smooth consistency depends on your personal preference.)
  4. Mix greek yoghurt, avocado & onion with mashed sweet potato
  5. Serve!

Recipe makes approx 2 cups which can be used a few different ways. This mash makes a great side of healthy carbs (rather than white rice or noodles) especially with your protein such as grilled salmon, chicken or my favorite, falafel balls.  It also makes a great ‘spread’ substitute, just heat and serve on whole meal or multigrain toast either alone, with eggs or smoked salmon. Sometimes I add it into my scrambled eggs along with other vegies, or use it as a dip with wholegrain crackers or celery and vegie sticks.


Nutritional Information – 466 calories in total recipe (2 cups). Calculations based on data retrieved from the ‘My Fitness Pal’ app. (This may vary depending on which brand of Greek yoghurt used)

Breakdown of ingredients & calories:
Sweet Potato – 114 calories in 1 cup (133g)
Avocado – 30 calories in 1 tbsp
Greek Yoghurt – 13 calories in 1 tbsp    (Lyttos Lite Natural Greek Yoghurt from Aldi)
Red onion – 4 calories in 1 tbsp

I hope you all enjoy!

Emdee xx

One thought on “Sweet Potato Mash Recipe

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s