Dinner, Fall, Healthy, Winter

Miso Mashed Sweet Potatoes

These savory and sweet Miso Mashed Potatoes are the perfect side dish! With oven caramelized sweet potatoes, olive oil, white miso and maple syrup, they’re delicious, healthy and easy to make!

Miso Mashed Sweet Potatoes

How to Make Miso Mashed Sweet Potatoes

(Full recipe with measurements listed in the recipe card at the bottom of page)

Unlike traditional mashed potatoes, which are generally boiled before mashing, these Miso Mashed Potatoes are roasted in the oven. This allows them to caramelize and develop a deeper flavor. Start by halving each sweet potato and brushing generously with oil. Place the halves face down on parchment lined baking sheet. You definitely do not want to skip the parchment paper here!

To prevent the sweet potatoes from bursting in the oven, poke the rounded side all over with a fork or sharp knife. This allows steam to escape. Roast the sweet potatoes for about 30-40 minutes or until they are very easily pieced by a knife. This may take more or less time depending on the size of your sweet potatoes. Just remember that we want these on the softer side so they’re easier to mash.

Once the sweet potatoes are cool enough to handle, use a spoon to scoop the flesh into a large bowl. Drizzle over the olive oil, warm milk and maple syrup. Add a couple warming spices plus a couple tablespoons of white miso paste. Mash well using a potato masher until smooth and creamy.

Every sweet potato has a slightly different moisture content, so you may need to add another splash of milk to achieve the right texture. Season with salt and pepper to taste, but keep in mind that miso is already very salty!

Miso Mashed Sweet Potatoes

I like to serve my Miso Mashed Sweet Potatoes fresh with a sprinkle of toasted pumpkin seeds and fresh thyme. To make your own toasted pumpkin seeds, simply heat a bit of oil in a small pan and add about a 1/4 cup of raw, hulled pumpkin seeds. Toast over medium heat for about 5-7 minutes, shaking the pan frequently until the seeds are golden brown. Add a pinch of salt and sprinkle atop your Miso Mashed Sweet Potatoes!

If you’re not a fan of seeds, try a different type of toasted nut, like walnuts or pecans!

Miso Mashed Sweet Potatoes

Tips for Making Miso Mashed Sweet Potatoes

  • To ensure the sweet potatoes bake evenly, try to choose ones of similar sizes. Also keep in mind that it’s ok to let them over-bake slightly or become a little mushy. We’re going to mash them up anyways!
  • To make these Miso Mashed Sweet Potatoes vegan, use non-dairy milk. I like soymilk, but feel free to choose your favorite!
  • If you don’t love the taste of olive oil, melted butter (vegan if needed) can be substituted. I don’t recommend using a different type of oil as it might leave a strange taste.

More Recipes to Try

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Yield: 4 servings

Miso Mashed Sweet Potatoes

Miso mashed sweet potatoes

These salty sweet Miso Mashed Sweet Potatoes are smooth and creamy with caramelized sweet potatoes, white miso paste, maple syrup and olive oil. Served with a sprinkle of crunchy pumpkin seeds for a healthy, easy to make side dish.

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes


  • 2 1/2 lbs medium sweet potatoes, halved lengthwise
  • 1 tbsp + 1/4 cup olive oil
  • 1/2 cup milk of choice, warm
  • 2 tbsp miso paste
  • 1-2 tbsp maple syrup (depending on how sweet you like it)
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • Salt and freshly ground black pepper
  • Fresh thyme and toasted pumpkin seeds for serving


  1. Preheat the oven to 400º F and line a baking sheet with parchment paper.
  2. Drizzle the sweet potatoes with 1 tbsp olive oil and place face down on the sheet pan. Pierce the rounded side a few times with a fork. Bake for 30-40 minutes or until very soft and the bottom is caramelized.
  3. While the sweet potatoes are still warm, scoop the flesh into a large bowl. Add the remaining olive oil, milk, miso paste, maple syrup, cinnamon and nutmeg. Use a potato masher to mash until smooth and season with salt to and pepper to taste. 
  4. Serve warm with toasted pumpkin seeds and fresh thyme.Preheat the oven to 400º F and line a baking sheet with parchment paper.

Nutrition Information:



Serving Size:

1/4 recipe

Amount Per Serving: Calories: 506Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 2mgSodium: 512mgCarbohydrates: 78gFiber: 13gSugar: 27gProtein: 11g

All nutritional info is an estimation

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