Smooth savory mashed sweet potatoes is the fall or winter side dish your family has been missing. Perfect with a beef roast, or chicken dish this allergy friendly mashed sweet potatoes recipe is not only dairy free and gluten free, it is also free from the top 9 food allergens and vegan. A great holiday gathering, Thanksgiving, or Christmas recipe, too!
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The Quick Lowdown:
Flavour: A delicate sweetness that is cut by a hint of sage.
Texture: Soft and smooth. Melt in your mouth.
Difficulty: Beginner. Super easy all you have to do is poke holes in the potatoes, mash them, and melt dairy free butter.
Return for effort: Lots of return for the oven doing most of the work. No potato peeler needed here.
Freezability: Freezes well for later. You can freeze in portion sizes for meals at a later date or for meal prepping.
Why We Like This Recipe
Our family loves this allergy friendly mashed sweet potatoes recipe because it is a great alternative to regular mashed potatoes, or rice. It doesn't have that starchy taste, instead it is sweet and slightly earthy with a light taste of sage, giving it the perfect savoury taste.
A super easy vegan side dish that bakes in the oven with little work from us is exactly what we need when making family dinners. Paired with a roast and a salad or steamed greens, savory mashed sweet potatoes round out our meal perfectly. It is also the perfect holiday side dish for Thanksgiving or Christmas.
When you have multiple food allergies, like our family does it can be tough as you fall into meal ruts. Having the same meal every week is really hard to do. We keep it fresh by adding different side dishes that are easy for our kids to love while keeping the food free from our allergens and safe for us.
Ingredients
- Sweet Potatoes, or yams
- Dairy Free Butter Stick
- Maple Syrup
- Sage, dried and ground
- Sea Salt
- Black Pepper
See recipe card for quantities.
The Ingredient Low Down
Sweet Potatoes, or Yams
We like to use jewel or Covington sweet potatoes for this allergy friendly mashed sweet potatoes recipe. There are many different kinds of sweet potatoes with different sweetness levels. This recipe has been made for a midrange sweetness. If you use a sweeter potato, like a Japanese sweet potato, reduce the maple syrup.
For more info on the different kinds of sweet potatoes check out this article by Veritable Vegetable.
Dairy Free Butter
You can use any dairy free stick or spread that is safe for you. Both kinds will work as it will be melted. If you cannot use a dairy free spread you can use dairy free milk in the same amount as an alternative for the creaminess and to make this vegan mashed sweet potatoes.
Brand Ideas
- Earth Balance Soy Free
- Earth Balance Olive Oil
- Country Crock Spread (may contain soy)
- Country Crock Block (may contain soy)
- Violife Dairy Free Butter Sticks
- Check out and see if they are safe for you and your food allergies.
Maple Syrup
Pure maple syrup is the best ingredient for this allergy friendly mashed sweet potatoes recipe. Be aware that some maple syrup manufacturers use soy oil to defoam the syrup. If that is an issue for you, you will need to check with the manufacturer as soy oil used to defoam is not always required to be listed on the ingredient labelling in some countries.
You can substitute honey for maple syrup in the same quantities. The side dish will no longer be vegan though. We have not tried this recipe with corn syrup based syrup.
Sage, Sea Salt, & Black Pepper
The sage we use is dried, you can use fresh sage if you like for the savoury aspect of this recipe. For fresh sage use 1½-2 teaspoons instead of ½ teaspoon of dried sage. When buying dried herbs and spices, make sure they are free from shared lines and/or shared facilities, if that is in your allergy plan with your medical team. May contain labels are not regulated in many countries.
Pink Peppercorns are not pepper but are part of the cashew family, instead.
Instructions/ Directions and Tips
Step 1
Preheat the oven to 400 F. Wash and scrub the sweet potatoes. Prick them with a fork and place them on a foil lined cookie sheet. Bake the sweet potatoes for 45-60 minutes until they can be pierced by a knife and are cooked through.
If you are in a hurry you can microwave the sweet potatoes for 7-8 minutes and then bake for 20 minutes. Make sure to poke the potatoes 5-6 times deeply with a fork so it doesn't burst in the microwave.
Step 2
When the sweet potatoes have finished cooking, remove them from the oven. Set the sweet potatoes aside and let them cool. While they are cooling, combine the dairy free butter, maple syrup, ground sage, sea salt, and black pepper in a small pot.
You can also start melting the dairy free butter before the potatoes have finished cooking. Keep it warm until the potatoes are cool enough to handle.
Step 3
Over low-medium heat melt the dairy free butter in the small pot. Stir the melted butter well to combine it with the spices and syrup. Remove it from the heat as it starts to bubble. Set aside but keep it warm until needed, do not boil it.
Step 4
Once the roasted sweet potatoes have cooled enough to safely handle them, slice them across widthwise and lengthwise into quarters. Scoop the cooked potato from the skins into a medium bowl. Once all the potatoes have been scooped out, compost the skins and mash the sweet potato insides.
You can use a potato ricer, the back of a spoon, or a masher.
Step 5
Pour the melted dairy free butter and spice mix into the medium bowl with the allergy friendly mashed sweet potatoes. Stir to mix well. Serve warm.
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Substitutions, Variations, & Adaptations
- Starchy Potatoes - Swap out the sweet potatoes for a starchy potato like russets or Idahoan.
- Garlic and Shallots- Add 1-2 garlic cloves to the dairy free butter mixture. You can even caramelise them for this vegan mashed sweet potatoes.
- Marshmallow- Spread the savory mashed sweet potatoes in a small casserole, top with small marshmallows, if you have a safe brand, and toast the dish under the broiler.
- Boiled Method - If roasting is not for you, the sweet potatoes can be peeled, cut into chunks and boiled in salted water until they are soft. They should be able to be easily pierced by a knife. The water drained, mash the potatoes and the melted butter and spices added and to the savory mashed sweet potatoes.
See this garlic mashed potato recipe on our site.
Storage and Reheating Instructions
Storage
If you are reheating the frozen allergy friendly mashed sweet potatoes, be sure to thaw them in the fridge the night before or longer, if needed. Place the individual dollops apart on a covered plate or in a container where they will not thaw into one giant blob.
Fridge
In an airtight container, the cooked vegan mashed sweet potatoes will keep for up to 3 days. Some of the liquid from the potatoes may separate. Stir them well before reheating to combine them.
Freezer
The mashed sweet potatoes will keep in the freezer for up to 3 months. Use an airtight freezer safe container.
Reheating
For best food practices only reheat what you need for the meal. It is not recommended to reheat food more than once. The sweet potatoes should always be stored properly before reheating.
Stove Top
To reheat the sweet potatoes on the stove top, place the desired amount in a pot and add 2-3 tablespoons of water per portion. Stir the water into the potatoes. Over medium heat, with a tight fitting lid on the pot bring the sweet potatoes to a bubble. Stir often. Once bubbling for 1-2 minutes, remove the lid and let any excess water boil off as the yams are stirred continuously.
Microwave
On a microwave safe dish, place 1-2 portions of vegan mashed sweet potatoes and mix with 1-2 tablespoons of water. Heat on high for 40 seconds. Stir and check to see if they are heated through. If not, cook for another 15 seconds and re-check.
Equipment
- Cookie Sheet & Aluminium Foil - to bake the sweet potatoes on. We use aluminium foil because the sweet potatoes can leak a bit of their sugars which can be tough to clean off the cookie sheets. You can skip the foil, if you prefer.
- Medium Bowl - Where you can mash the sweet potatoes. Then mix them with the melted dairy free butter and herbs and spices.
- Cooking Utensils - To cut the potatoes, you'll need a knife. For pricking the potatoes you'll need a large fork. A stirring utensil of some kind for melting the dairy free butter.
- Small Pot - To cook the butter and spices for the savory mashed sweet potatoes.
- Measuring Cups and Spoons - For measuring the spices. If you use dairy free butter sticks most of the wrappers have a cutting guide for easy measurements.
FAQ
Yes, you can freeze mashed sweet potatoes. They will last in the freezer in an airtight freezer safe container for up to 3 months. A great way to freeze them is in individual portions or in one larger family sized portion.
You can portion out mashed sweet potatoes onto a parchment lined cookie sheet in individual dollops. Make sure they are not touching. Freeze them for 8 hours before removing them from the freezer and putting them in a larger freezer safe container.
What To Pair With
Savory mashed sweet potatoes are best when served with a main course like a roast chicken, top 9 free vegan roast, or lamb roast in the fall and winter. This is also one of those amazing side dishes for holiday gatherings. Sweet potatoes are a staple at Thanksgiving and Christmas for many families with ham or a roast turkey. You could also use these vegan mashed sweet potatoes to top our lentil and chickpea shepherd's pie.
📖 Recipe
Equipment
- Cookie Sheet
- Aluminium Foil
- Medium Bowl
- Cooking Utensils
- Small Pot
- Measuring cups and spoons
Ingredients
- 4 Sweet Potatoes or yams (medium to large)
- ½ Cup Dairy Free Butter see notes
- 1 Tablespoon Maple Syrup see notes
- ½ teaspoon Sage dried and ground
- ½ teaspoon Sea Salt
- ¼ teaspoon Ground Pepper
Instructions
- Preheat the oven to 400 F. Wash and scrub the sweet potatoes. Prick them with a fork and place them on a foil lined cookie sheet. Bake the sweet potatoes for 45-60 minutes until they can be pierced by a knife and are cooked through.4 Sweet Potatoes
- When the sweet potatoes have finished cooking, remove them from the oven. Set the sweet potatoes aside and let them cool. While they are cooling, combine the dairy free butter, maple syrup, ground sage, sea salt, and black pepper in a small pot.½ Cup Dairy Free Butter, 1 Tablespoon Maple Syrup, ½ teaspoon Sage, ½ teaspoon Sea Salt, ¼ teaspoon Ground Pepper
- Over low-medium heat melt the dairy free butter in the small pot. Stir the melted butter well to combine it with the spices and syrup. Remove it from the heat as it starts to bubble. Set aside but keep it warm until needed, do not boil it.
- Once the roasted sweet potatoes have cooled enough to safely handle them, slice them across widthwise and lengthwise into quarters. Scoop the cooked potato from the skins into a medium bowl. Once all the potatoes have been scooped out, compost the skins and mash the sweet potato insides.
- Pour the melted dairy free butter and spice mix into the medium bowl with the mashed sweet potatoes. Stir to mix well. Serve warm.
Video
Notes
Allergy Note 1
Always check that each ingredient is safe for you. Reading all the ingredients and labelling as well as checking with the manufacturer should always be done before buying any product. Each person's allergies are different and only you and your medical team can determine what is best for you. Checking with the manufacturer is best practice to see if shared lines, or facilities are used when making any of the suggested products. Just because a product is right for us does not mean it is safe for anyone else. You must do your own research on each product.
Allergy Note 2
If making this recipe for anyone with an allergy always check with them for suitable products and ingredients. Each person knows their allergies best and can advise on what is safe for them to eat. Keep in mind that if making for another person they may not be able to eat it with shared prep surfaces, cooking equipment, and kitchens or other safety reasons.
Allergy Note 3
This is not medical advice. Always discuss your allergies, nutrition, and suitable products and recipes with your medical team before using.
Nutrition
Nutritional Disclaimer
"The Allergen Free Kitchen" is not a registered dietician or nutritionist, does not replace a registered dietician or nutritionist and any nutritional information shared is an estimate. If calorie count and other nutritional values are important to you, we recommend you consult with your medical team to find a registered dietician or nutritionist and for you to calculate the nutritional information. Calories and nutritional values can vary vastly depending on which brands were used and any substitutions used.
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Food Safety
- Cook the savory mashed sweet potatoes to a minimum temperature of 165 °F (74 °C)
- Contact the manufacturer of products, regarding cross contact and ingredients, to ensure they are safe for you
- Always check ingredients for allergens
- Do not use the same utensils on allergen free food, that previously touched allergens
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
Allergy Resources
If you are struggling with allergies or which foods are safe for you we encourage you to contact your medical team to help determine what is best for you.
For additional resources please check out the following allergy education and advocacy pages:
In the United States:
- Food Allergy & Anaphylaxis Connection Team (FAACT) - Home Page
- Food Allergy Research & Education (FARE) - Home Page
- U.S Food & Drug Administration (FDA) - Food Allergies - Home Page
- Recalls, Reporting and Alerts on Food - in The United States of America
- Food Safety and Inspection Service, USDA - Recalls
- US Food & Drug Administration, FDA - Recalls
- Celiac Disease Foundation - Home Page
- National Celiac Association (NCA) - Home Page
- Beyond Celiac - Home Page
- Celiac.com - Home Page
In Canada
- Food Allergy Canada - Home Page
- Celiac Canada - Home Page
- The Government of Canada - Health Site- Food Allergies
- The Government of Canada - Food Allergen Labelling, the List of Ingredients and Allergens on Food Labels, and Allergens and Gluten Sources Labelling
Recalls, Reporting and Alerts on Food - in Canada
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