Light Sweet Potato Mash (Microwave Recipe)

Sweet potatoes are mashed and made sweet and creamy with plain yogurt, orange juice, and orange rind. The microwave speeds things up making this a fast, easy, and light alternative for sweet potatoes on the side!

Prep Time:
5 mins
Cook Time:
10 mins
Additional Time:
5 mins
Total Time:
20 mins
2 servings


  • 1 large sweet potato

  • 1 medium orange, zested and juiced

  • 2 tablespoons whole-milk plain yogurt


  1. Wash the potato and prick several times with a fork. Place in a microwave-safe dish with 1/4 cup water; cover. Microwave for 2 minutes; turn over with tongs, and continue to microwave for 2 minutes more. Remove potato from the dish and place in a bowl of cold water until cool enough to handle, about 5 minutes. Peel with a paring knife.

  2. Return potato to the baking dish with 1/4 cup water and microwave until soft, 4 to 5 minutes total, turning halfway through.

  3. Mash the hot potato with a hand masher or fork. Add orange juice and 1 teaspoon orange zest to the mashed potato; add yogurt and stir well.

Nutrition Facts (per serving)

244 Calories
1g Fat
57g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 244
% Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Cholesterol 1mg 0%
Sodium 136mg 6%
Total Carbohydrate 57g 21%
Dietary Fiber 9g 31%
Total Sugars 18g
Protein 5g
Vitamin C 50mg 252%
Calcium 130mg 10%
Iron 2mg 8%
Potassium 953mg 20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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