Mashed Sweet Potato

Tanya Eisenwasser

Print Recipe

Mashed sweet potatoes with butter.

Prep 5 min

Cook 20 min

Serves 4

Gluten-free

Ingredients

• 2 pounds sweet potatoes (about 3 medium)
• 2 tablespoons butter
• 1/2 teaspoon sea salt
• 2-4 tablespoons water or milk (optional, for desired consistency)

Instructions

1. Peel the sweet potatoes and cut into 1-inch cubes.
2. Place in a large pot and cover with cold water by 2 inches.
3. Bring to a boil over high heat, then reduce to a simmer.
4. Cook for 15-20 minutes until the potatoes are very tender when pierced with a fork.
5. Drain well and return to the pot.
6. Add butter and salt. Mash with a potato masher or fork until smooth.
7. Add water or milk a tablespoon at a time if needed for desired consistency.
8. Taste and adjust salt. Serve immediately.

Tips & Substitutions

• Steam dry after draining. Let the sweet potatoes sit in the hot pot for a minute after draining. This evaporates excess water and gives you a creamier mash.
• Don't overmix. Sweet potatoes get gluey if overworked. Stop mashing once smooth.
• For dairy-free. Use olive oil or coconut oil instead of butter. Both work well with the natural sweetness.
• Roasting method. For deeper flavor, roast whole sweet potatoes at 400°F (200°C) for 45-60 minutes until soft, then scoop out and mash.
• Add a pinch of cinnamon. If tolerated, a small pinch of cinnamon complements sweet potatoes nicely.

Why This Works

Sweet potatoes. Naturally low in histamine and generally well tolerated. They provide fiber and micronutrients that support overall gut health.

Butter. Fresh butter is typically well tolerated, though those with dairy sensitivities can easily swap it for olive oil or coconut oil.

Minimal seasoning. Just salt and butter keeps this recipe simple and avoids common triggers. No spice blends, no fermented ingredients, no aged components.

Fresh preparation. Cooking and serving right away keeps histamine levels as low as possible, which is always the best approach.

Storage

Best served fresh right after making. Leftovers can be refrigerated in an airtight container and reheated within 24 hours. Since this is a starch-only dish, histamine buildup is less of a concern than with protein dishes, but fresh is always preferred.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.