Ginger-Garlic Mashed Sweet Potatoes


Published March 25, 2015 | Written by

Published by: Healthline Exclusive

Servings: 2
Total Time: 45 min

Prep Time: 15 min | Cook Time: 30 min


Paula Deen would be in tears if she caught sight of this no-butter, low-fat recipe for mashed potatoes — but your waistline will be thanking you. Bright orange sweet potatoes are appetizing on any plate — and a healthy addition to any meal. They’re a good source of fiber and packed with vitamins A and C, as well as the minerals iron and copper. The latter is important for red blood cell production and activating the immune system. To get the most nutrition from your sweet potato, don’t peel it! Use this dish as a side for baked boneless pork chops , or enjoy them on their own!

Nutrition Facts
Serving size:
Calories per serving: 180
% Daily Value*
Total Fat 7.0g 11%
Saturated Fat 1.0g 5%
Sodium 660mg 28%
Total Carbohydrate 27.0g 9%
Dietary Fiber 4.0g 16%
Sugars 5.0g
Protein 2.0g 3%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1 tbsp. vegetable oil
  • 2 tsp. powdered ginger
  • 1 clove garlic, minced
  • 2 large sweet potatoes (about 5 inches long)
  • Salt and pepper to taste (nutrition information based on ½ tsp. added salt)

Step by Step:

  1. Sauté ginger powder and garlic in the oil for about 2 minutes and set aside.
  2. Dice sweet potatoes.
  3. Bring a large pot of water to boil and add the diced sweet potatoes; boil until tender, about 20 minutes.
  4. Strain the water from the sweet potatoes over the sink.
  5. Add the ginger and garlic to a mixing bowl; then add sweet potatoes and mash thoroughly with a fork or mixer.
  6. Add salt and pepper to taste.