Mashed Sweet Potatoes Just Got Savory For Just 150 Calories

You might think it's a crime not to see a bowl of homemade mashed potatoes on your Thanksgiving table, but traditional recipes don't offer much nutritionally. For a vitamin A boost and a side dish that's so full of fiber, it can help you feel fuller so you eat less, make this year's mash with sweet potatoes instead.

POPSUGAR Photography | Jenny Sugar

Mashed sweet potato recipes are often sweetened with maple syrup and cinnamon, but this one uses a spicier calorie-free kick with cumin and cayenne instead. And not just for their fabulous flavor, both cumin and cayenne help with digestion — something we could all use after a huge Thanksgiving feast. Cumin also offers iron for energy and boosts immunity, and the capsaicin in cayenne stimulates secretions that help to clear mucus from your nose and congestion in your lungs.

POPSUGAR Photography | Jenny Sugar

Made without any butter or butter substitutes, this side dish will please your vegan-loving friends as well as those trying to watch their waistline — it's only 157 calories per serving.

Cumin-Spiced Mashed Sweet Potatoes

Cook Time90 minutes
Yield8 servings

From Jenny Sugar, POPSUGAR Fitness


    • 6 medium sweet potatoes
    • 1 teaspoon ground cumin
    • 1/2 teaspoon cayenne
    • 1 teaspoon salt
    • 1/4 cup pepitas


    1. Preheat oven to 400º F.

    2. Place sweet potatoes on a pan (don't poke them), and bake for an hour or until soft.

    3. Allow to cool for 10 minutes before slipping off the skins.

    4. Transfer the sweet potato to a glass bowl. Add spices and salt, and mash with a fork or potato masher until smooth.

    5. Top with pepitas, and serve immediately, or it can be stored in an airtight container the fridge (just reheat before serving).