Mashed sweet potatoes pecans

Mashed Sweet Potatoes with Brown Sugar and Pecans


This second side dish for the dinner party added color to the plate and a bit of sweetness. Two guests said they never liked sweet potatoes but liked this dish, which is adapted from epicurious.com. The sweet potatoes can be cooked and mashed in advance, then mixed with the other ingredients for baking before the dinner.

Recipe tested by Nancy Stohs

Makes 12 to 14 servings

  • ¾ cup packed brown sugar
  • 1/3 cup chopped pecans
  • ¼ cup (1/3 stick) chilled butter, cut into ¼-inch pieces
  • 5 pounds sweet potatoes, peeled and cut into 1 1/3-inch pieces
  • 4 large eggs (or 2 eggs plus 2 egg whites)
  • 3 tablespoons maple syrup
  • 2 tablespoons vanilla extract
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons salt

Mix sugar, pecans and butter in a small bowl. Cover and chill until ready to use. (Can be made up to 2 days ahead. Keep refrigerated.)

Cook sweet potatoes in large pot of boiling salted water until very tender, about 12 minutes. Drain. Let stand in colander 15 minutes. Purée sweet potatoes in food processor. (Recipe can be made ahead to this point. Store potatoes in refrigerator in a covered container.) When ready to bake, preheat oven to 350 degrees. Butter a 13-by-9-inch glass baking dish. In a large bowl, beat eggs (or eggs plus whites), syrup, vanilla, lemon juice and salt. Mix with sweet potato puree. Transfer to prepared dish. Sprinkle evenly with pecan topping.

Bake in preheated oven until mixture is set and topping bubbles, about 45 minutes to 1 hour. Cover and let stand 10 minutes and serve.

Creamy Maple Mashed Sweet Potatoes make for a simple and oh-so-delicious side for any night of the week or special holiday meal.

Prepare your other dishes to share the spotlight, because this sweet tater dish is a show stealer.

What turkey? Ooooohhhh… that turkey! We didn’t see it there with our eyes and taste buds focused on the Maple Mashed Sweet Potatoes. With a color that begs to be looked at and flavors that demand second helpings all around, you’ll likely forget that this naturally sweet dish is actually packed with nutrients (vitamin A, vitamin C, fiber – and more).

The perfect side dish – all year around.

Whether it’s Thanksgiving Day or a random Tuesday night, top with our Holiday Spiced Pecans, and you’ve got yourself the perfect addition to any meal whether it’s a weeknight dinner or as part of a tasty holiday spread. To make it Whole30-friendly, omit the maple syrup and use toasted pecans in place of the Holiday Spiced Pecans. Fortunately, the sweet potatoes will provide plenty of sweetness all on their own.

Creamy Maple Mashed Sweet Potatoes make for a simple and oh-so-delicious side dish for any night of the week or a special holiday meal.

A time-saving make-ahead recipe.

We love this recipe because you can prepare it the day before it’s served. All you need to do is reheat and eat when you’re ready – and it still tastes incredible! We recommend reheating the sweet potato mash in a 9×9 glass dish in a 350ºF oven for about 15 minutes or until the center is hot. Or if your oven is fully occupied by other delicious foods, feel free to reheat the mash in a slow cooker.

For another sweet potato side dish that’s perfect for the holidays give our Maple Bacon Roasted Sweet Potatoes a try.

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  • 1½ lbs. sweet potatoes or yams (5 medium)
  • 1 Tbsp. coconut oil, ghee or butter (use coconut oil for vegan option)
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground nutmeg
  • 2 Tbsp. pure maple syrup
  • 1/4 tsp. salt
  • 1/4 cup chopped candied pecans
  • 1/4 cup candied pecan, halves


  1. Preheat oven to 400ºF.
  2. Bake sweet potatoes for 30-40 minutes or until sweet potatoes are soft to touch. May bake sweet potatoes in microwave for quicker prep or bake sweet potatoes up to 2 days before.
  3. Remove sweet potatoes from oven and let set for 5-10 minutes.
  4. Remove skins and add cooked potatoes to a mixing bowl and mash until potatoes reach desired creaminess. May also use electric mixer.
  5. Fold in remaining ingredients, except for whole pecans. Transfer to small baking dish. Top with candied pecan halves and a dusting of cinnamon. Place back in oven for 5-10 minutes to heat through.


This recipe pairs nicely with a slow cooked pork roast, roast turkey or bacon wrapped chicken breasts. And they’re especially tasty and comforting during the fall and winter seasons!


  • Serving Size: 1/2 cup
  • Calories: 143
  • Sugar: 8g
  • Sodium: 200mg
  • Fat: 4g
  • Carbohydrates: 26g
  • Fiber: 3g
  • Protein: 2g

Let us know if you give this recipe a try!

Pin now to make later!

Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter.

This post may contain affiliate links which won’t change your price but will share some commission.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians.


About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of simple and wholesome recipes, a lover of nature, a crossfitter, a seasonal runner, and she’s on a mission to inspire as many as she can live a healthier and happier life from the inside out.

Simple, easy roasted and mashed sweet potatoes with bold rosemary flavor and no cream or butter! A perfect healthy side dish to accompany any meal.

Okay, so first of all, I am a total freak. Pretty much every single time I try a new recipe, I immediately freak out about how it’s not good enough and tell my poor, poor husband that we need to toss it because there is no way I can possibly serve it.

Then after the crazy wears off I try it again and realize that I kinda like it. Then I decide to test it out on some guests who inevitably end up loving it, and only then do I decide that I actually did ok.

I mean, I guess sometimes it’s love at first bite, but usually there is a whole series of doubt before I decide a recipe is awesome. And to be honest, the first go around of this recipe was good, but it wasn’t great.

I was in a hurry and I just threw a big handful of rosemary in there haphazardly without taste testing along the way. It ended up being fixable (a little more salt, and a little of my picking out rosemary like a psycho), but I knew the flavor combination wasn’t quite right yet. But, I mean it’s sweet potatoes. They are pretty much error proof.

And don’t worry. I’ve got this little side dish all figured out now. 😉 That being said, rosemary (and salt!) is a very strong flavor, and what tastes good to me may be too strong for you. Doubtful that it won’t be strong enough because I have a super heavy hand, but if you really love one of the flavors more than the others, then ya never know!

The good news is that the recipe is so easy to adapt to your own tastes. Add extra rosemary, less salt, add goat cheese (because we all know how I feel about that stuff!), or incorporate anything you’d like really! It’s just one of those things where you can be all individual and make it your own. And also? It is so so so good.

Rosemary, Olive Oil & Sea Salt Mashed Sweet Potatoes

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour, 10 minutes

Yield: 4-6 servings

Simple, easy roasted and mashed sweet potatoes with bold rosemary flavor and no cream or butter! A perfect healthy side dish to accompany any meal.


  • 2 medium sweet potatoes
  • 2 tablespoons olive oil (preferably a good quality extra virgin olive oil)
  • coarse sea salt
  • 1-3 sprigs rosemary, stems removed, finely minced
  • pinch pepper


  1. Preheat oven to 400. Brush sweet potatoes with olive oil and sprinkle with sea salt. Roast until fork tender, about 1 hour.
  2. Cut off the ends of each sweet potato. You may remove the skin if desired; I did not. Transfer to a large bowl, add a tablespoon of olive oil and mash with a fork or masher, or use a mixer or immersion blender. Add 1 sprig rosemary and a pinch of pepper, and taste. Add extra rosemary and/or salt small amounts at a time until desired taste is achieved.

3.1 http://www.arismenu.com/rosemary-olive-oil-sea-salt-mashed-sw/

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Four ingredients are all you need to make these delicious savory inspired brown butter and rosemary mashed sweet potatoes!

We are getting so close to Thanksgiving! Do you have your menus finalized or are you like me and constantly going back and forth between what to make? Well in case you don’t have everything finalized and even if you do, make room for these Brown Butter and Rosemary Mashed Sweet Potatoes!

When people think about sweet potatoes being served at Thanksgiving I’m pretty sure they are picturing them sweetened with loads brown sugar and piled high with marshmallows, streusel or pecans on top. I could definitely go for a scoop of those, but I think of those as more of a dessert than a side dish.

Savory mashed sweet potatoes are something I can’t get enough of. I actually prefer them over regular potatoes which can sometimes be a little boring in the flavor department. Since sweet potatoes are already naturally sweet, adding savory elements like brown butter and fresh rosemary makes for the perfect balance of flavors. You may think about skipping the browning part of the butter, but don’t! Browning butter is super simple and adds an amazing nutty, rich flavor that can’t be mimicked.

Fresh rosemary is such a wonderful herb to use this time of year, just be sure to chop it up finely so you don’t end up chewing away on one of the big piney needle-like leaves…no one wants that. If you don’t like rosemary or can’t find it, sub in a different herb such as thyme or fresh sage, just be sure to use fresh herbs. Today I’m sharing this easy, minimal ingredient and delicious recipe over on Spoonful of Flavor. Head on over to Ashley’s blog and grab the recipe along with some other tasty Thanksgiving recipes!

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Rosemary Mashed Vegan Sweet Potatoes Recipe

It’s that time of year, when you may be craving some ooey gooey silky-smooshie yumminess :). I get it- we all want more comfort foods! My Rosemary Mashed Vegan Sweet Potatoes Recipe will do just that—and not leave you feeling hungry in the process. Not only is it totally plant-based and vegan (avoiding the added digestive strain from heavy meats and dairy), but it’s flavored with one of my favorite herbs: rosemary. Rosemary is believed to be a great source of antioxidants, and is also a digestive aid. Let’s not underestimate what a little herb can do! 😉

Flavor Creators and Enhancers….Herbs

These green gems are the one thing that can change a “eh” plate of food into a satisfying delight. All this without having to add fat, salt or sugar. We can take a simple main ingredient and transform it into a delicious- yet simple- masterpiece.

Let’s not forget that herbs also contain powerful antioxidants, essential oils and important vitamins. They have phytonutrients, which help our bodies fight disease and bolster our immune systems, not to mention our skin and hair—so liberal use of them is a healthy indulgence for sure.

When it comes to choosing fresh over dried, just remember that while a portion of the nutritional value of many herbs may be lost in drying, you will still reap the benefits. Fresh, organic herbs are certainly the way to go (whenever possible), but I do realize that there are always going to be those times when they are simply not available. It is times like these that dried herbs can come in quite handy.

Note: Dried herbs generally have a stronger, more concentrated flavor, so make adjustments to your use accordingly. The typical ratio is three times the amount of fresh herbs as dry. For example, if a recipe calls for 1 tablespoon of fresh rosemary, you need only 1 teaspoon of dried rosemary, since 3 teaspoons equal 1 tablespoon.

Sweet Potatoes

One of my favorite reasons for using sweet potatoes is that they are packed with vitamins A, B6 and C. Sweet potatoes are naturally low in sodium, and low in saturated fat and cholesterol.

Bonus: They are also a good source of dietary fiber (making them wonderfully filling) as well as potassium and manganese. They digest super well, and are fantastic to build meals around.

Sweet potatoes are my jam! 🙂 Add this easy, simple and delicious side dish to any meal this holiday season, and don’t forget to throw in the Mushroom Gravy!

Check out the full recipe below…

Let me know what you think and don’t forget to add this recipe to your Dinner Recipes Pinterest Board!

All my love,


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