Recipe: baked sweet potato mash

We love sweet potatoes in the Methodology kitchen. Sweet potatoes are

  • naturally sweet without having to add any sugar
  • packed with nutrients
  • high in fiber relative to most other starches

Learn how to make delicious mashed sweet potatoes and add them to your clean recipe rotation.



Eat 200 grams of sweet potato and get over 15% of your daily recommended: 




4 pounds of sweet potatoes 
8 sprigs thyme, divided
Kosher salt
2 teaspoons of Saigon cinnamon



ACTIVE TIME: 20 minutes
TOTAL TIME: 2 hours 20 minutes
EQUIPMENT: baking sheet, aluminum foil

If you have time, you can make your sweet potatoes even sweeter by pre-treating them in a water bath to activate their enzymes. To do this, use a sous vide-style circulator and set your circulator to 150°F. Place your sweet potatoes in the water bath and let it circulate for 2 to 4 hours before proceeding with the rest of this recipe. 

Adjust your oven rack to the center position and preheat your oven to 300 degrees Fahrenheit.

Place two large sheets of heavy duty aluminum foil on a baking sheet. Working one sheet of foil at a time, place half of your potatoes in the center of the foil along with 4 sprigs of thyme. Fold up your foil and crimp edges to seal the potatoes and thyme tightly inside. Repeat with another sheet of foil and the other half of your potatoes and thyme.

Leave your foiled potatoes on the baking sheet and place the baking sheet in the oven. Roast your potatoes until you can insert a skewer or fork into the potatoes with no resistance, about 2 hours. Then remove your potatoes from the oven and set them aside until they're cool enough to handle.

When your potatoes are cool enough to hold them, transfer them to a bowl and mash them with a whisk, fork or handheld mixer until they're smooth and fluffy. This will take 3-4 minutes.

Finally, season your potatoes to taste with Saigon cinnamon and salt. 



4 pounds (1,814 grams) of sweet potato contain

3.2 grams of fat 

375.6 grams of carbohydrates

36.6 grams of protein

60.5 grams of fiber


A 150-gram serving of sweet potato contains

0.3 grams of fat

31.1 grams of carbohydrates

3.0 grams of protein

5.0 grams of fiber