2-Ingredient Erythritol Sweetened Mashed Sweet Potato You’ll Crave

You know that feeling when you crave something comforting but don’t want to derail your healthy eating? That’s exactly why I created this Erythritol Sweetened Mashed Sweet Potato recipe! It’s my go-to side dish when I want all the cozy vibes of traditional mashed potatoes without the sugar crash afterward. Trust me, after years of experimenting with sugar-free cooking, I’ve perfected this low-calorie version that tastes just as indulgent as the original.

What makes this recipe special is how the natural sweetness of the potatoes shines through, enhanced just enough by erythritol – my favorite zero-calorie sweetener. The first time I served these at Thanksgiving, my carb-conscious cousin didn’t even realize they were “healthy” until I told her! That’s when I knew I had to share this gem.

The best part? You’re getting all that velvety texture and warm cinnamon flavor for just 120 calories per serving. No weird aftertaste, no blood sugar spikes – just pure comfort food magic. Whether you’re watching your sugar intake or just want a lighter version of a classic, these mashed sweet potatoes deliver on every level.

Why You’ll Love This Erythritol Sweetened Mashed Sweet Potato

This isn’t just another side dish – it’s your new guilt-free comfort food obsession! Here’s why:

• Crazy easy to make – Just boil, drain, mash, and mix. Even my teenager can whip this up!
• Low-calorie magic – All the creamy goodness for just 120 calories per serving? Yes please!
• Naturally sweet – The potatoes do most of the work, erythritol just gives them a little boost
• No sugar crash – Perfect for when you want something sweet but still want to feel great afterward
• Customizable – Make it vegan with plant-based butter and milk, or extra creamy with coconut milk

Honestly, the hardest part is waiting for the potatoes to cook – everything else comes together in minutes!

Erythritol Sweetened Mashed Sweet Potato Ingredients

Gathering the right ingredients is the first step to making the perfect batch of these guilt-free mashed sweet potatoes. Here’s exactly what you’ll need:

• 2 large sweet potatoes – peeled and cut into 1-inch cubes (trust me, uniform pieces cook evenly!)
• 2 tablespoons butter – or vegan butter if you’re keeping it plant-based
• 1/4 cup erythritol – that’s the granular kind, not liquid (I use the brand that comes in the blue bag)
• 1/4 teaspoon salt – just a pinch to balance the sweetness
• 1/4 teaspoon cinnamon – my secret weapon for that warm, cozy flavor
• 1/4 cup milk – dairy or unsweetened almond milk both work beautifully

A quick tip from my many kitchen experiments: measure the erythritol carefully. Too much can give a slight cooling effect, and we want just enough sweetness to complement the potatoes’ natural flavor. Oh, and don’t skip peeling the sweet potatoes – the skins can make the texture grainy, and we’re going for silky smooth here!

Equipment You Will Need

Don’t worry – you won’t need any fancy gadgets for this recipe! Just grab these basic kitchen tools:

• Large pot – big enough to comfortably boil all those sweet potato cubes
• Colander – for draining the cooked potatoes (shake ’em good to get rid of excess water!)
• Potato masher or hand mixer – your choice depending on how smooth you like them
• Measuring spoons and cups – because eyeballing erythritol never ends well

That’s it! See? I told you this was easy. Now let’s get cooking!

How To Make Erythritol Sweetened Mashed Sweet Potato

Okay, let’s get to the good part – turning those simple ingredients into creamy, dreamy mashed sweet potatoes! I’ve made this recipe dozens of times, and these steps never fail me. Follow along, and you’ll have perfect results on your first try.

Cook and Drain the Sweet Potatoes

First things first – fill your large pot about halfway with water and get it boiling while you prep the potatoes. Cut those beauties into 1-inch cubes (no need to be exact, but try to keep them roughly the same size so they cook evenly). Drop them into the boiling water – you should hear a satisfying sizzle as they hit the water!

Now set your timer for 15 minutes, but don’t wander too far. The potatoes are ready when they’re fork-tender – meaning a fork slides in easily with no resistance. I usually start checking at 15 minutes, but sometimes they need up to 20 if the cubes were bigger. Pro tip: test a few different pieces since they might cook at slightly different rates.

When they’re perfect, drain them in your colander and give it a good shake. You want to get rid of as much water as possible – soggy potatoes make for watery mash!

Mash and Combine Everything

Return those drained potatoes to the warm pot (off the heat) and add all your goodies – butter, erythritol, salt, and cinnamon. Now comes the fun part! Grab your potato masher and go to town. I like to mash for about a minute before adding any milk – this helps break down the potatoes evenly.

You’ll see the butter melting into the hot potatoes, creating little rivers of deliciousness. Keep mashing until you’ve got most of the big lumps out. Don’t worry about perfection yet – we’ll get there!

Achieve the Perfect Consistency

Here’s where the magic happens. Start adding your milk a tablespoon at a time, mashing between each addition. The potatoes will transform right before your eyes! If you like yours super smooth, now’s the time to switch to a hand mixer – just pulse it a few times until you get that velvety texture.

My grandma always said the perfect mash should “stand up proud on the spoon” – not too runny, not too stiff. If it seems dry, add another splash of milk. Too thin? No worries – just mash a bit longer and the potatoes will absorb some of that liquid. Taste and adjust the sweetness or salt if needed, then dig in while it’s warm!

Tips for the Best Erythritol Sweetened Mashed Sweet Potato

After making this recipe more times than I can count, I’ve picked up some tricks that take these mashed sweet potatoes from good to “can I have thirds?” delicious. Here are my can’t-live-without tips:

• Hand mixer hack – For ultra-smooth texture, ditch the masher and use a hand mixer for the last minute. Just pulse it until creamy – but don’t overdo it or they’ll get gluey!
• Milk magic – Add milk gradually until it’s just right. Remember, you can always add more, but you can’t take it out once it’s in there.
• Taste as you go – Sweet potatoes vary in natural sweetness, so adjust erythritol after mixing. Same goes for salt – a tiny pinch more can make all the difference.
• Warm your milk – Cold milk cools down the potatoes too fast. Microwave it for 20 seconds first for extra creaminess.

Oh, and one more thing – if the texture seems off, let it sit for 5 minutes. Sweet potatoes continue absorbing liquid as they rest!

Serving Suggestions for Your Erythritol Sweetened Mashed Sweet Potato

This isn’t just a side dish – it’s the perfect partner for so many meals! My absolute favorite way to serve these mashed sweet potatoes is alongside juicy roasted chicken. The sweetness balances out the savory flavors beautifully. For holidays, they’re a must with turkey – my family actually prefers this lighter version over traditional candied yams now!

But don’t save them just for special occasions. They’re fantastic with weekday dinners too – try them with:

• Pork chops with apple slices
• Grilled salmon (the cinnamon in the potatoes is magic with fish)
• Meatloaf for a comforting meal
• Vegan lentil loaf if you’re plant-based

Pro tip: Sprinkle a little extra cinnamon on top right before serving for that perfect finishing touch!

Storing and Reheating Your Erythritol Sweetened Mashed Sweet Potato

Leftovers? No problem! These mashed sweet potatoes keep beautifully in the fridge for up to 3 days when stored in an airtight container. I like to press plastic wrap directly on the surface before putting the lid on – this prevents that weird dried-out layer from forming on top.

When you’re ready to enjoy them again, you’ve got two perfect reheating options:

• Stovetop method: My favorite way! Just warm them over low heat with a splash of milk, stirring frequently. The gentle heat brings back that freshly-made creaminess.
• Microwave method: Perfect for quick lunches. Cover with a damp paper towel and heat in 30-second bursts, stirring between each. Stop when it’s just warmed through – microwaves can make them gluey if overcooked.

One thing I always tell my friends – never freeze these! The texture turns grainy after thawing, and nobody wants that. Better to make just what you’ll eat fresh or enjoy within those 3 golden days.

Erythritol Sweetened Mashed Sweet Potato FAQs

I get asked about this recipe all the time – here are the questions that pop up most often with my tried-and-true answers!

Can I use a different sweetener instead of erythritol?
Absolutely! Monk fruit sweetener works great as a 1:1 substitute. If you’re using stevia, check the conversion chart since it’s much sweeter. Just know that other sugar substitutes might change the texture slightly.

Is this recipe keto-friendly?
You bet! With only 20g net carbs per serving (thanks to that fiber!) and zero sugar, these mashed sweet potatoes fit perfectly into a keto diet. Erythritol won’t kick you out of ketosis either.

Can I make this ahead of time for a dinner party?
Yes! I do this all the time. Prepare them as directed, then store in the fridge for up to 24 hours. When ready to serve, reheat gently on the stove with an extra splash of milk to bring back the creamy texture.

Why do my mashed sweet potatoes taste a bit bitter?
This sometimes happens if you use too much erythritol. Next time, try reducing it by a tablespoon – sweet potatoes are naturally sweet! Also, make sure you’re using fresh cinnamon, as old spice can taste bitter.

Can I freeze leftovers?
I don’t recommend it, unfortunately. The texture changes during freezing and thawing, becoming grainy instead of creamy. They’re so quick to make fresh, it’s better to just whip up a new batch!

Nutritional Information

Okay, let’s talk numbers – but I want to be super clear about this upfront! These nutritional estimates are just that: estimates. They can change based on the exact size of your sweet potatoes, the brand of butter or milk you use, and even how much of that milk you actually end up adding. I calculate mine using a nutrition app with my specific ingredients, but your results might be slightly different.

That said, here’s the general nutritional profile per half-cup serving that I typically get: about 120 calories, 5g of natural sugar from the sweet potatoes themselves, 20g carbs (but remember 3g of that is filling fiber!), and just 4g of fat. The magic number for many of my friends is the 0g of added sugar – that’s the erythritol working its zero-calorie magic!

The best part isn’t just the numbers though – it’s how these mashed sweet potatoes make you feel. You get all that comfort food satisfaction without the heavy, sluggish feeling afterward. But like I always say – listen to your body and enjoy every delicious, guilt-free bite!

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