Maple Mashed Sweet Potatoes

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Sweet potato casserole is a Thanksgiving staple, and here’s another way to adapt this classic recipe to be diabetes-friendly: Blend mashed sweet potatoes with plain yogurt.


  • 3 medium sweet potatoes
  • 2 tablespoons maple syrup
  • 2 tablespoons light butter
  • 3 tablespoons non-fat plain yogurt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg


  1. Preheat oven to 350°F.
  2. Pierce each sweet potato several times with a knife and place them on a aluminum foil lined rimmed baking sheet.
  3. Bake until sweet potatoes are very tender when pierced with a fork (about 1 hour).
  4. Remove from the oven and let cool until able to handle.
  5. Remove skins from sweet potatoes if desired and add them to a large bowl along with remaining ingredients.
  6. Using an immersion blender or potato masher, blend all ingredients together until sweet potatoes are completed mashed.