Creamy Garlic Sweet Potato Mash
When you’re craving something creamy and comforting but still want to keep it high-protein and nutritious, this Creamy Garlic Sweet Potato Mash with Greek Yogurt is your go-to. Packed with fiber, vitamins, and a smooth, velvety texture, this dish is a perfect side for any meal, or it can even stand alone as a wholesome snack.
Sweet potatoes are an excellent source of slow-digesting carbs, providing steady energy. Add Greek yogurt to the mix, and you’re boosting the protein content while giving it that creamy richness. The butter and garlic enhance the flavor, making this mash something you’ll crave after a tough workout. Plus, it’s full of fiber, which is key for keeping your digestive system on track.
Why This Recipe Rocks
Protein Boost: The Greek yogurt adds a solid protein boost, making this mash more than just a side dish.
Rich in Fiber: Sweet potatoes are naturally packed with fiber, which helps keep you feeling full and aids in digestion, essential for maintaining energy throughout the day.
Easy and Versatile: This recipe is quick to make and can be served with just about any meal. Whether you’re pairing it with a lean protein or adding it to a salad, it’s a flexible and nutritious
What you will need for this recipe
Sweet Potatoes: These are a nutritional powerhouse, loaded with complex carbohydrates, fiber, and vitamins like A and C. Plus, their natural sweetness pairs perfectly with the savory flavors of garlic and butter.
Greek Yogurt: Greek yogurt not only adds some protein but also a creaminess that takes this simple dish to another level. Go for plain, full-fat Greek yogurt for a richer flavor, or low-fat if you’re looking to keep the calories down without sacrificing creaminess.
Garlic: Freshly crushed garlic adds depth and a savory kick to the mash.
Butter: Butter brings in that rich, creamy texture, making the mash indulgent without being too heavy.
Salt and Pepper: These two basics are essential for seasoning the dish.
How to make this recipe
Prep the Sweet Potatoes: Start by bringing a large pot of water to a boil. Add your diced sweet potatoes, sprinkle in some salt, and cook until they’re fork-tender, which should take about 15 minutes.
Drain and Mash: Drain the sweet potatoes and transfer them back into the pot. Grab your potato masher (or a fork if that’s what you have), and mash until smooth.
Flavor it Up: Stir in the butter, crushed garlic, and Greek yogurt. This combo will give the mash a rich, creamy texture and that perfect balance of savory and tangy flavors.
Serve and Enjoy: This mash pairs so well with grilled chicken, steak, or even your favorite vegetarian protein. It’s versatile enough to work with almost anything.
Macros & Nutrition Breakdown Per Serving
Please note that the nutritional information provided is an estimate and may vary depending on the specific brands and ingredients used. For more accurate information, please refer to the product packaging or consult with a nutritionist.
- Calories: 267 kcal
- Protein: 7g
- Carbs:48g
- Fat: 6g
- Fiber: 8g
Meal Prep & Storage Tips
Meal Prep: This Sweet Potato Mash with Greek Yogurt can be made ahead of time and stored in the fridge for up to 3-4 days. Simply prepare the mash, let it cool, and store it in an airtight container.
Freezing: If you want to prepare it in bulk, this mash can be frozen for up to 2-3 months. To freeze, let the mash cool completely, then transfer it to a freezer-safe container. When you’re ready to enjoy it, defrost in the fridge overnight and reheat on the stovetop or in the microwave.
Reheating: Reheat the mash gently on the stovetop over low heat, adding a splash of water or broth if it seems too thick. You can also microwave individual portions for a quick reheat, stirring halfway through to ensure even heating.
More High-Protein Recipes You’ll Love
Creamy Garlic Sweet Potato Mash
This creamy Sweet Potato Mash with Greek Yogurt combines the natural sweetness of tender sweet potatoes, the richness of butter, and the tang of Greek yogurt for a flavorful, high-protein side dish.
Ingredients
- 2 pounds sweet potatoes, peeled and diced
- 1 teaspoon crushed garlic
- 2 tablespoons butter
- 1/3 cup Greek yogurt
- Salt and pepper, to taste
Instructions
Prep the Sweet Potatoes: Start by bringing a large pot of water to a boil. Add your diced sweet potatoes, sprinkle in some salt, and cook until they’re fork-tender, which should take about 15-20 minutes.
Drain and Mash: Drain the sweet potatoes and transfer them back into the pot. Grab your potato masher, and mash until smooth.
Flavor it Up: Stir in the butter, crushed garlic, and Greek yogurt. This combo will give the mash a rich, creamy texture and that perfect balance of savory and tangy flavors.
Serve and Enjoy: This mash pairs so well with grilled chicken, steak, or even your favorite vegetarian protein. It’s versatile enough to work with almost anything!
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 267Total Fat: 6gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 16mgSodium: 208mgCarbohydrates: 48gFiber: 8gSugar: 15gProtein: 7g
Share your Creations
If you enjoyed this recipe, give it a try and let me know what you think! Share your photos on social media and tag me so I can see your delicious variations. Don’t forget to leave a comment below if you have any questions, feedback, or favorite ingredient swaps!
