Mashed Sweet Potatoes with Brown Butter and Crispy Shallots Recipe

Sweet Potatoes
Flickr/Maggie Hoffman

Instead of ordinary mashed potatoes, try these nutrient-and-flavor-packed sweet potatoes for a brighter addition to the table.


Heat oven to 375 degrees.

Toss the sweet potatoes in olive oil, salt and pepper. Place the potatoes on a sheet tray and bake 45- 50 minutes, or until potatoes are soft.

While the potatoes and baking, heat a small sauté pan over medium heat and add the canola oil. Add the sliced shallots and stir, cooking the shallots slowly until they begin to brown and get crispy. Drain on a paper towel and sprinkle with salt. Set aside.

While the potatoes are baking, melt butter in a small saucepan over medium heat. After the butter is melted, continue to allow the butter to cook, stirring occasionally until the foam on the surface of the butter has subsided and the solids in the butter have begun to turn golden brown. Remove the butter from the heat.

Peel and mash the sweet potatoes with a potato masher or ricer. Add the brown butter and season with salt and pepper. Stir in balsamic vinegar, if desired. If necessary, reheat the potatoes in a saucepan over low heat before serving.


Calories per serving:

535 calories

Dietary restrictions:

Low Sodium Vegetarian, Gluten Free, Wheat Free, Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:



  • Fat 183g 281%
  • Carbs 124g 41%
  • Saturated 41g 205%
  • Fiber 20g 79%
  • Trans 2g
  • Sugars 31g
  • Monounsaturated 101g
  • Polyunsaturated 35g
  • Protein 12g 24%
  • Cholesterol 122mg 41%
  • Sodium 301mg 13%
  • Calcium 224mg 22%
  • Magnesium 158mg 40%
  • Potassium 2,163mg 62%
  • Iron 5mg 28%
  • Zinc 2mg 14%
  • Phosphorus 329mg 47%
  • Vitamin A 3,984µg 443%
  • Vitamin C 22mg 36%
  • Thiamin (B1) 0mg 32%
  • Riboflavin (B2) 0mg 21%
  • Niacin (B3) 3mg 16%
  • Vitamin B6 1mg 74%
  • Folic Acid (B9) 99µg 25%
  • Vitamin B12 0µg 2%
  • Vitamin D 1µg 0%
  • Vitamin E 26mg 128%
  • Vitamin K 113µg 141%
See detailed nutritional info Have a question about nutritional data? Let us know.
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