Mashed Sweet Potatoes With Avocado
Mashed Sweet Potatoes with Avocado is not your typical mashed sweet potato recipe. This intriguing combination includes avocados, roasted garlic, sweet potatoes, sweet onions, and parsley. Simple, satisfying, and extremely tasty, it delivers a delicious option for your time-crunch food prep needs. Try this mashed sweet potato and avocado recipe; you won’t regret it.
When I was growing up, it was customary to have avocados with our meals for optimal enjoyment, just like it’s customary to butter everything in the States.
I love using butter in savory and sweet foods, but sometimes I want a change (aka, a healthier option). To top it off, roasting garlic mellows it out and adds a lot of depth of flavor without overpowering the other delicious ingredients.
Why Use Avocado Instead of Butter
If you’re worried about fat intake, avocados are way lower in fat than butter. And if you’re avoiding dairy, avocados are still the way to go. Also, if you’re looking for a vegan option for a holiday side dish, here you go.
Including avocado instead of butter in this mashed sweet potato recipe reduces the saturated fat content and provides healthy fats. You know, for the days you’re trying to lower your calorie intake. You have those days, too, don’t you?
Recipe Ingredients
- Sweet Potatoes: Nutritional and delicious sweet potatoes are insanely delicious when you add goodness with avocadoes instead of butter.
- Garlic: Roasting a whole garlic head will give you the perfect flavor.
- Avocado: Creamy, rich goodness that enhances mouth feel and nutritional value.
- Seasonings: Onion, lemon juice, salt and pepper, and fresh parsley or any herb of your choice
How to Make Mashed Sweet Potatoes With Avocado
- Preheat the oven to 400℉ (205℃).
- Cook Sweet Potatoes: Microwave instructions—Clean and dry the sweet potatoes, poke holes into them, place them in the microwave, and cook for about 4 minutes. Oven instructions—Clean and dry the sweet potatoes, poke holes into them, rub them with oil, place them on a baking sheet, and bake them for about an hour. Allow to cool slightly, and remove the peel.
- Prep Garlic: Cut the top ¼-½ off a whole garlic head so each clove is visible. Make sure every garlic clove is exposed.
- Roast Garlic: Place the whole head of garlic on a piece of foil large enough to wrap it. Drizzle the top with a bit of oil (about a teaspoon). Wrap it up in foil and place it in the oven to roast with the sweet potatoes. Roast the garlic for about minutes or until it’s soft, fragrant, and golden. Let the garlic cool then squeeze individual cloves out of the skin. (Photo 1)
- Mash the sweet potatoes and roasted garlic with a potato masher—season with salt and pepper. Set aside. (Photo 2)
- Additional Flavors: Sweat the onions and add chopped parsley. Set aside. (Photo 3)
- Mash the Avo: Slice the avocado in half around the seed. Remove the seed and put the avocado flesh in a bowl. Add lemon juice and mash together. Combine with mashed potatoes. (Photo 4)
- Serve immediately topped with onions and chopped parsley.
Tips and Tricks
- Make extra sweet potatoes, and use the leftovers for this recipe.
- You can make this recipe ahead of time except for the avocado. When ready to enjoy, reheat your mashed sweet potatoes and add mashed avocados.
What Goes With Mashed Sweet Potatoes With Avocado
A smoked turkey is perfect for this delicious mashed sweet potato recipe. Green bean casserole is a must-have side with pumpkin or pecan pie for dessert.
More Addictive Sweet Potato Recipes to Try
- Sweet Potato Waffles
- Cajun Sweet Potato Fries
- Sweet Potato Cornbread
- Irio (Mashed Sweet Potatoes)
- Sweet Potato Salad
Mashed Sweet Potatoes with Avocado
Ingredients
- 1 pound (450g) sweet potatoes
- 2 heads garlic
- 2 teaspoons (10ml) canola oil or olive oil
- 1 medium avocado
- ⅓ cup sliced onions
- ½ lemon, juiced
- salt and pepper to taste
- fresh parsley or herb of your choice
Instructions
- Preheat the oven to 400℉ (205℃). Clean and dry the sweet potatoes, poke holes into them, place them in the microwave, and cook for about 4 minutes.
- Cut the top ¼-½" off of the heads of garlic so that each clove is visible. Make sure every garlic clove is exposed.
- Place the head of garlic on foil. Drizzle the top of the garlic with a bit of oil, about 1 teaspoon. Wrap it up and place it in the oven to roast together with the potatoes.
- Roast sweet potatoes for about 20 minutes or until they are cooked through.
- Roast garlic for about 30 minutes; it should be soft, fragrant, and golden. Let the garlic cool, then squeeze individual cloves out of the skin.
- Mash the sweet potatoes and roasted garlic with a wooden spoon—season with salt and pepper. Set aside.
- Meanwhile, sweat the onions with a little oil in a skillet, add chopped parsley, and set aside.
- Peel the avocado, add lemon juice, and mash together. Combine with mashed potatoes. Serve immediately topped with onions and chopped parsley.
Tips & Notes:
- Make extra sweet potatoes, and use the leftovers for this recipe.
- You can make this recipe ahead of time except for the avocado. When ready to enjoy, reheat your mashed sweet potatoes and add mashed avocados.
- Please remember that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.
YES! Really impressed when I’m not usually, because I cook many family Lebanese and Greek dishes and do not make random recipes , when I do it is never usually a wow recipe, but this one is. Thank you very much I will be following your blog and finding you on social media
Awww. That means a lot to me. Thank you for the kind words. 🙂
I do not like ‘lightly cooked” onion, so mine was just sweet potato, lemon, avocado… some salt a little paprika and a little curry powder (b/c I tend to put curry powder on most everything)
And WAY better than I imagined. Seriously flavorful!
Any suggestions if one has an aversion to microwaves?
Will this last for leftovers? I’m thinking of meal prepping it on a Sunday for dinner during the week, but I know avocados don’t last and turn brown. Thoughts?
No it would not last because of the avocados.Just like you mention, they do turn brown.
This sounds delicious. One little question: the sweet potato ingredient is written as ‘1 sweet potatoes’. Is the missing word ‘pound’? I’m sure you’re using more than one potato, especially with 2 full heads of garlic.
Barb, thanks for pointing that out. I have updated the recipe.
How much in a serving ?
How many calories in a serving ?
Hi kage ! recipe has been updated with servings and calories.
This was great! Thanks for the recipe!
Glad you liked it Bill
Honestly? I used just 1 head of garlic, 2 seemed a bit much for me, but I LOVED it!! Will be making this again for sure! Thank you!!
I just found your blog and I’m so thrilled to have. I love that you are presenting something different from what I usually see on food blogs, and I’m really excited to try a number of the recipes.
I was on a kick last year where I was eating a lot of sweet potatoes, avocados, and fresh garlic because all three have great health benefits. But, I never thought to combine them all. This looks like a really interesting and delicious combination which I will try this weekend! I’ll try to remember to report back after I try it.
I was a little sceptical of this combination but wow it was good! This is going to be made in my kitchen at least a couple times a week 🙂
Thanks for reporting back kendall, glad you enjoyed it just as much as I do!
It really smells and taste good. Thanks for stopping by!
Hi, I’m cooking this right now and it smells soooo good! 🙂