Cheesy Microwave Sweet Potato Mash (easy recipe!)
Want a speedy recipe that’s packed with nutrients and protein? Then you’ve come to the right place.
This awesome microwave sweet potato dish is sure to be a winner! It will make a great weeknight dinner, or how about a tasty side dish on tapas night with friends?
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For this recipe, we’re going to take simple ingredients and create a great depth of flavor.
Taking the humble sweet potato we’re adding in some savory flavors like onion, garlic, oregano, and cumin to really contrast its amazing sweetness.
Easy microwave sweet potato mash!
Sweet potatoes are a brilliant root vegetable. They are full of nutrients, making them a much healthier option compared to regular potatoes.
To begin with, they have 400% of the RDI of Vitamin A!
With 9 other vitamins and minerals on board, the health benefits of sweet potatoes are huge.
Once we have the potatoes and flavorings in a large pot with a little butter we’re going to cook over medium heat, and use a potato masher or potato ricer to make it nice and fluffy!
Top tip! The best way to pre-cook the sweet potatoes is by using a microwave. It cooks them in a short amount of time and makes them soft enough to add straight into the pot.
There ain’t no mash like cheesy mash
Once the mash is cooking we’re going to add the remaining ingredients. An egg will really bring it all together. Then comes the best part – mixing in the cheese!
We’ve chosen a lovely mature cheddar (low-fat versions can usually be found at the local grocery store), and low-fat feta.
They’re both going to add flavor and the feta has a great creamy texture.
Once it’s all cooked through on low heat, it’s time to season with a little black pepper and serve straight away.
You can sprinkle over some parsley or cilantro before serving to give a pop of color to our microwave sweet potato mash and add the best flavor.
We really think this dish is great as it is, but if you want to try something different, a dollop of low-fat sour cream would be a great addition to the meal next time.
Or try a little chili powder for a bit of a kick! Got leftovers? Pop it in an airtight container for up to 5 days in the fridge!
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This recipe is a great one for those who need or prefer to eat gluten-free.
And at under 500 calories per serving it is the perfect amount for a main course if you’re watching those calories.
One of the health benefits of feta is that it’s high in protein, and so are eggs luckily!
High-protein density is important in your diet because it can really help keep you feeling fuller for longer, which could aid weight loss.
Why not download your free 7-day high-protein meal plan for even more inspiration? It contains loads of delicious recipes that can help you reach your goals.
Healthy sweet potato mash tastes even better!
The best thing is that sweet potatoes are also going to help with your weight loss goals.
They are high in fiber which adds to their filling power – you’ll feel more satisfied after eating them!
We really hope you love this easy sweet potato mash recipe.
Extra cheesy, comforting, and sweet, it’s one that would be great at any time of year!
If you picked this dish because it’s gluten-free, you can find even more inspiration in our free 7-day gluten-free vegetarian meal plan.
Onto the recipe!
Equipment
Ingredients
- 1 lb sweet potato (peeled)
- 1 onion
- 1 clove garlic
- ½ tbsp butter
- 1 tsp oregano, dried
- ½ tsp cumin, ground
- 2 oz mature cheddar (grated)
- 1 egg
- 2 oz low fat feta cheese
- 1 handful parsley or cilantro leaves
- Salt and pepper to taste
Instructions
- Peel the sweet potato and pierce it a couple of times with a fork. Give it about 6 minutes in a 1000W microwave. Adjust as necessary.1 lb sweet potato
- Thinly dice garlic and onion.1 onion, 1 clove garlic
- In a large pan, melt the butter. Add the onion pieces and cook at medium-low heat until they begin to brown. After 2 minutes add the garlic.½ tbsp butter
- When brown, turn heat off and roughly mash sweet potatoes manually inside the pan with a masher or a fork.
- Add dried oregano, cumin, salt and black pepper. Mix until incorporated over medium heat.1 tsp oregano, dried, ½ tsp cumin, ground
- Whip an egg.1 egg
- Add whipped eggs to the pan and cook, mixing, over low heat until fully cooked. Then add grated cheese and crumbled feta and fold into the sweet potato mash. Season with ½ tsp salt. Add extra salt per taste.2 oz mature cheddar, 2 oz low fat feta cheese
- Serve immediately topped with parsley/cilantro leaves. Add fresh black pepper per taste.1 handful parsley or cilantro leaves, Salt and pepper to taste
NOTES
- Tips: Can also be made using the oven, it just takes a bit longer.
- Freezable? Yes, absolutely!
Nutrition
Cheesy Sweet Potato Mash FAQs
Should I soak sweet potatoes before mashing them?
You shouldn’t need to soak the sweet potatoes before mashing. The potatoes in this recipe are going to be microwaved so that will make them soft enough.
Are mashed sweet potatoes healthy?
Mashed sweet potatoes are healthy, they are full of nutrients, as mentioned above, and they’re gluten-free. They are also more filling than normal white potatoes.
You do need to be wary, however, if you’re diabetic, as they contain a lot of carbohydrates. You need to know whether they are suitable for you.
Generally, sweet potatoes have a lower glycaemic index compared to regular potatoes but that can change depending on the cooking method.
What pairs well with mashed sweet potatoes?
Mashed sweet potatoes pair well with all sorts of dried or fresh herbs, and all sorts of other vegetables from carrot to Brussel sprouts!
Not watching the calories? You could mix them with some whole milk or a cheeky bit of heavy cream and some parmesan cheese for the perfect accompaniment!
They can be used as the perfect side dish to accompany your holiday meals.
Imagine that holiday table now, who wouldn’t want to dig right in!
How long does it take to microwave a sweet potato in the microwave?
In a 1000w microwave, it takes about 6 minutes to microwave a large sweet potato.
But this could vary depending on the power of your microwave and the size of your potato.
It might be worth taking a look at our guide to microwaving potatoes to get more tips.
Is it better to microwave or bake a sweet potato?
If you’re in a rush it is better to microwave a sweet potato.
However, if you have extra time, you don’t own a microwave, or you want a crisper finish then you can of course bake it in the oven.
It can take a lot longer, but we’ll leave it up to you to choose your preferred method!
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
Abril Macías
Creator of this wonderful recipe!
I am a culinary creator and food photographer from Quito, Ecuador. I have a Master’s degree in New Food Thinking and a Bachelor’s degree in Gastronomy, my expertise lies in crafting and capturing creative dishes. Collaborating with websites and blogs worldwide, I develop recipes and bring them to life through captivating photographs.
I dedicate my work in the kitchen and through the lens to explore food from different backgrounds, origins and diets. I would describe my style as “comfort food with a twist”. My goal is to create recipes that are homely, yet attractive, delicious and have something different and exiting to them.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
Comments
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2 comments
Love your recipes and your site! Been a strict vegetarian for most of my life, so this really works for me.
The only (teeny, but relevant) issue I have is that you never list servings amount in your recipes. Am I to assume that I can eat the entire thing and that the calories, carbs, fat etc. is accurate? I can pack away a large amount of food, so it would be really helpful to know. Weight is not an issue (I’m 5’10” and weigh 130 lbs) but I like to be aware of what I’m stuffing into my face so I’d dearly love for this to be addressed.
Warm regards,
Isabel
HI Isabel, thanks so much for the warm words!! Really happy you like our recipes.
I’m not sure what you mean by not listing serving amounts to be honest. Further down in the recipe card you always find a nutrition breakdown of 1 serving. Further up in the recipe card you see the default total servings of a recipe 🙂
Maybe it helps if I mention that for each recipe that goes onto our website we look very closely at the nutri facts making sure it has decent amounts of protein and we don’t go overboard with the fat.