Mashed Roasted Sweet Potatoes| Nutrition Stripped
Eat Well Nov. 19. 2019

Mashed Roasted Sweet Potatoes

Nov. 19. 2019
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

These Mashed Roasted Sweet Potatoes are the perfect healthy side that is packed with nutrients and easy to make!

By Roasting the sweet potatoes in the oven, you get smooth and tender potatoes and a caramelized flavor profile you can’t get from boiling. Adding fresh thyme to this dish gives a savory festive fresh taste. Using gluten-free miso adds a rich earthy flavor pairs perfectly with the sweetness of the potatoes.

Check your labels

For gluten allergies, make sure to use white and red miso that is gluten-free. Red miso frequently contains barley, wheat, and rye, so make sure to check the labels if you have gluten sensitivity. We have personally used Miso Masters Organic miso for years which is gluten-free and perfect for these Mashed Roasted Sweet Potatoes.

There are plenty of ways to get the health benefits from adding miso to your diet. Try adding it to salad dressings, sauces, and glazes. Also, check out our favorite Warming Miso Soup!


Health Benefits of Sweet Potatoes:

Sweet potatoes are a carbohydrate-rich, easy to digest, fiber-rich whole food. They’re a great source of vitamin A and beta-carotene where they contain over 600% DV in 1 cup! Since vitamin A is fat-soluble, be sure to consume them alongside a little fat.

Sweet potatoes also contain antioxidants and anti-inflammatory nutrients. Their fiber content aids our digestive health and also manages blood sugars. They’re a great post-workout food item since they contain easily digestible carbohydrates, a bit of simple sugars, fiber and potassium.


Sweet potatoes, like carrots and other orange-colored fruits and vegetables, contain beta-carotene that gets converted into vitamin A in our body. Vitamin A is important for hair, skin, nails, vision, and plays a key role in immune function.


You want to eat plenty of fiber to fill you up and keep your digestive system healthy, and sweet potatoes will provide that for you. You’ll get about four grams of fiber in one medium baked sweet potato. This also helps keep your blood sugar levels from peaking, then crashing, which means you’ll maintain a better energy level throughout the day.


To give your muscles plenty of energy to keep working hard, you need carbohydrates (and the glucose in carbs that keeps your body running)—and sweet potatoes offer up a solid source. You get a starchy 24 grams in on medium potato. Because they’re high in fiber, the carbs won’t spike your blood sugar and will keep your energy levels stable.

The Recipe

Serves 8-10



4 large sweet potatoes

1/2 tablespoon red miso

1 tablespoon maple syrup

1/2 tablespoon apple cider vinegar

3 tablespoons olive oil

3 sprigs fresh thyme, removed from stems

1/8 teaspoon cayenne

1/8 teaspoon ground sage





Step 1

Preheat oven to 300°. Arrange 2 large sheets of heavy-duty aluminum foil on your counter. Place 2 sweet potatoes per sheet of foil and fold over, crimping each side to create a “packet” for your potatoes.

Place aluminum wrapped potatoes on a rimmed baking sheet and bake until completely tender, about 2 hours. Set aside.

Step 2

Peel sweet potatoes and add them to a food processor. Add miso, fresh thyme, sage, cayenne, olive oil, maple syrup, and apple cider vinegar and pulse until homogenous. Salt and pepper to taste.


Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to a month in the freezer, or in the fridge for 10 days. Reheat upon serving.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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