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Mashed Sweet Potatoes with Pecan Topping

Friday, June 19th, 2009
Mashed Sweet Potatoes With Pecan Topping

Mashed Sweet Potatoes With Pecan Topping

Looking for a tasty, healtier alternative to mashed potatoes?  My mashed sweet potatoes are sweet, crunchy, creamy – just delicious.  They work well with most of your summer time staples…hamburgers, hot dogs, ribs, chicken – the list goes on and on. 

A tip to make this recipe even easier is to buy the pre-wrapped sweet potatoes that you microwave. There is no need to remove the wrapping, pierce or wash – just throw them in the microwave for about 5-10 minutes.  For this recipe I microwaved 4 at a time.

Once the sweet potatoes are cooked, remove them from the microwave and let them cool; you want them cool to the touch so you can remove the inside goodness from the skin.  Once they are cooled, slice them in half and spoon out the inside into a baking dish and mash them with a potato masher.

Mash the Sweet Potatoes With a Potato Masher

Mash the Sweet Potatoes With a Potato Masher

This recipe is not only simple, it is nutritious.  Sweet potatoes packed with vitamin A, they are also a great source of vitamin C, iron, calcium and fiber.  The recipe does, however, contain a good amount of sugar and fat in it.  But don’t worry – if you are cooking for someone on a special diet it is easy to adjust this recipe. I was cooking for my mother, so I adjusted a portion of the recipe to suit her diet; I used less of the topping (contains brown sugar and butter) on her portion.  Sweet potatoes are a good option for diabetics as they have the lowest glycemic index rating amongst all root vegetables.

If you wanted to adjust the sugar content even further to make a diabetic friendly version, I would suggest eliminating the brown sugar completely from the topping and replacing the maple syrup with sugar-free syrup.  Sweet Potatoes are naturally sweet so they don’t need much help.

I tried both the full fat, full sugar version and the trimmed version and I must say – they were both excellent.



  • 1 cup dark brown sugar
  • 1/2 cup chopped pecans, I use the Pecan Pie glazed Pecans by Emerald Nuts
  • 1/4 cup (1/2 stick) chilled butter, cut into 1/4-inch pieces

The Rest:

  • 6 prewrapped microwavable sweet potatoes
  • 3 large eggs
  • 3 tablespoons pure maple syrup
  • 2 tablespoons vanilla extract
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons salt


Preheat oven to 350°F.

1.) Mix the brown sugar, pecans and butter in small bowl. Set aside – preferably in the fridge to chill.

2.) Prepare a glass baking dish with butter. I simply put a bit of butter on a paper towel and wipe. You could even substitute canola oil as well.

3.) Cook your sweet potatoes in the microwave. Remember, you have to pierce sweet potatoes before putting them in the microwave unless you buy the pre-wrapped microwaveable sweet potatoes. Cook on high for about 8-10 minutes until tender to the touch. Let cool.

4.) Once your sweet potatoes are cool, place them in a dish and mash with a potato masher.

5.) Beat eggs, maple syrup, vanilla, lemon juice and salt in large bowl. Mix in the mashed sweet potatoes.

6.) Transfer sweet potato mixture to prepared dish. Sprinkle pecan topping evenly over mixture.

7.) Bake until sweet potato mixture is set and the pecan topping bubbles, about 1 hour. Let stand 15 minutes and serve.