Low Fat Creamy Mashed Yam

Indulge in the wholesome comfort of Low Fat Creamy Mashed Yam, a lighter twist on a classic side dish that doesn’t skimp on flavor. Made with naturally sweet yams, this recipe achieves its silky texture by blending in a touch of low-fat milk and olive oil instead of heavy cream or butter, keeping it heart-healthy and guilt-free. A pinch of garlic powder and freshly chopped chives elevate the flavor profile, while the creamy consistency is achieved with simple mashing techniques that bring out the best in the yams. Perfect as a weeknight side or a holiday table staple, this quick recipe comes together in just 40 minutes and pairs beautifully with roasted meats or plant-based mains. Satisfy your craving for a rich and velvety mash—without the added fat!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 pounds yams
• 1 cup low-fat milk
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh chives

Directions

Step 1

Begin by peeling the yams and cutting them into 1-inch chunks to ensure they cook evenly.

Step 2

Place the yam chunks in a large pot and cover them with cold water. Add a pinch of salt to the water for seasoning.

Step 3

Bring the pot to a boil over medium-high heat. Once boiling, reduce to a simmer and cook for 15-20 minutes, or until the yams are tender when pierced with a fork.

Step 4

Drain the yams thoroughly and return them to the pot. This will help remove excess moisture for a creamier mash.

Step 5

In a small saucepan, heat the low-fat milk over low heat until it is warm, but not boiling. This will blend more smoothly into the yams.

Step 6

Using a potato masher or an electric hand mixer on low, begin mashing the yams in the pot. Gradually add the warmed milk, olive oil, garlic powder, salt, and black pepper. Mix until smooth and creamy.

Step 7

Taste and adjust the seasoning as necessary. For a slightly looser texture, add more milk 1 tablespoon at a time.

Step 8

Finely chop the fresh chives and stir them into the mashed yams, reserving a few for garnish if desired.

Step 9

Serve the yams warm, garnished with the remaining chives for an extra pop of color and flavor.

Nutrition Facts

Serving size	(1184.9g)

Amount per serving	% Daily Value*
Calories	1438.6

Total Fat 34.3g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 19.2mg	0%
Sodium 1393.9mg	0%
Total Carbohydrate 266.0g	0%
Dietary Fiber 35.9g	0%
Total Sugars 15.5g
Protein 22.2g	0%

Vitamin D 100.8IU	0%
Calcium 481.7mg	0%
Iron 6.0mg	0%
Potassium 8205.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.1%

Protein: 6.1%

Carbs: 72.8%