The Clean ChEATer’s Thanksgiving Survival Guide: Mashed Sweet Potato

My sister Misty is a jerk.  She is and I will tell you why shortly. I remember growing up, she was the QUEEN of blackmail. “Nieta, I’m going to tell mom you cussed if you don’t do my chores.”  Yeeeaaahh….I was a little curser…I think the fact that my parents abhorred it so, just made me want to do it even more…but I digress.


So back to her being a jerk, almost sadistic if you think about it. We grew up eating candied yams.  Usually the ones out of the can that were already sweet then even more sugar and butter were added to them at Thanksgiving. Since I only show up to Thanksgiving dinner for the carbs, I’ve always enjoyed this carby, with carbs, on top of carbs treat. Until I met FRESH sweet potatoes…..One year, out of the blue Misty began to make Praline Pecan Mashed Sweet Potatoes. I had never tasted anything like it. It was creamy, it was a subtle sweet, it was perfectly baked….and those golden brown pecans on top though…..every year I entered carb heaven through her culinary genius.















So of course, like my other sister’s rolls and potato salad, THIS had to be on the menu every year.  Let me explain something to you about my sister Misty. If you LOVE something she creates, she’s like a burlesque showgirl, “Give you a little bit, take it back.”  So every year, our regular immediate family, that includes, my mom, siblings, spouses, nieces, nephews, great nieces/nephews, and maybe a few of their friends, is about 25 minimum. We all decide who’s bringing what. Stephanie has potato salad. She makes a huge pan. I get mac n’ cheese because in my Kanye voice…it’s kind of a big deal; I bring 2 huge pans. Norma has rolls, when she does make them, she makes enough to open a bakery……then there’s Misty….with her pitiful 8 x8 pan. She brings this out, and I’m looking around like Smokey from Friday.”This ain’t enough!” Where’s everyone else’s, because I love it that much.

money dollar chris tucker friday movie this aint enough

I remember the first year she did that, I let my carb demons take me out of my element. The struggle is real y’all.  I asked her, why with 25 people here she would make this small pan of sweet potatoes, and in true sisterly fashion, she gives a smart remark that burns me to the core. Looking back, I probably should have went to carb rehab then, but I wasn’t ready, I wanted a fix of the sweet, orange good stuff, even if it was in an 8×8 pan. Seriously, I should have just pretended to hate them then maybe she would have made more.


Remember the bible story of Jesus feeding 5,000 people with 2 fish and 5 loaves of bread? That’s her praline sweet potatoes.  I swear that pan fed EVERYONE there, and sometimes there was some left over…I guess big sister does know best 😉  I swapped butter and sugar for heart healthy coconut oil and honey and added Greek yogurt for that creamy factor.  I also used a food processor to get them nicely whipped and creamy… I’m fancy…but you guys know that already.  This recipe is EVERYTHING, so much that Bumblebee practically ate the entire pan over a course of 3-4 days. Out of the oven he said “Eat that.”  I didn’t complain, he could have asked for fries like any other kid.  My secret ingredient is Greek yogurt.  It adds a slight tanginess to the sweet. Well they say imitation is the highest form of flattery, so here’s my take on Misty’s Praline Sweet Potatoes, that sweet, cinnamony, carby  goodness.  




















Clean ChEATer’s Mashed Sweet Potatoes


SERVINGS: 12 or if you live with Bumblebee: 1
Calories153/ Fat 7g/Carbs 21g/Protein 3g/Sugar 4g/Fiber 2g

45 minutes
1 hour
 Adapted with my own twist from Cupcakes OMG

5 large sweet potatoes
1/2 c. unsweetened almond milk
1 tbsp. coconut oil
½ c. plus 2 tbs. honey
1 tsp. cinnamon
1/2 tsp. nutmeg
7 oz. 2% plain Greek yogurt (I love Fage)

3/4 cup chopped raw pecans
1 tsp. cinnamon
1 tbs. honey
1 tsp. melted coconut oil


  1. Preheat oven to 350F.
  2. Peel and rinse potatoes and add to pot. Add cold water until just covered.
  3. Bring to a boil and cook on medium high heat for 35 min. or until tender.
  4. Drain potatoes, and using a potato masher, food processor or blender, add remaining ingredients and combine. You may like to add a little more almond milk, spices, or honey based on your taste. If using a blender wait until potatoes cool.


  1. In a small bowl, combine all topping ingredients until well coated.
  2. Place sweet potatoes into an oven proof dish and top with pecans.
  3. Bake for 15-20 minutes or until topping is slightly browned. Devour.



Nieta is a self-trained chef, fitness addict, wife, and mother of one AMAZING Bumblebee! Her passion is to help others start and stick to their fitness goals with clean chEATing.

7 Comment

  1. Well Grasshopper, perhaps the student has surpassed the teacher….

  2. I’m so jealous of Bumblebee. He gets to have these dishes at the drop of a dime.

    1. He only appreciates a fraction of them! He still prefers processed nuggets over homemade, lol my child. @Rosie

  3. My mom’s mashed sweet potatoes are a must-have EVERY Thanksgiving. I can’t wait to try yours!

    1. Yes they are! I think these are a close second 😉 Thanks for checking it out! @Imani

  4. Will definitely be trying this recipe. Thanks for sharing this. 😘

  5. I am going shopping today! Looking forward to having it!

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