Sweet Potato and Avocado Mash Recipe

As a new parent, the journey into the world of solid foods felt like navigating a vast, unknown territory. I wanted to give my baby the best start—nutritious, homemade, and simple—but the internet was a dizzying landscape of complex purees and multi-step recipes. I needed something easy, something I could whip up between naps, and something I knew was packed with goodness. One afternoon, staring at a perfectly ripe avocado and a leftover baked sweet potato, I had a moment of inspiration. I mashed them together. That’s it. The result was this vibrant, beautifully orange-green mash. It was incredibly creamy, naturally sweet from the potato, and rich from the avocado. The first time I offered a spoonful to my little one, her eyes widened. She loved it. But the real surprise came when I tasted it myself. It was delicious! I spread some on a piece of toast, sprinkled it with a little salt, and had my own lunch. This Sweet Potato and Avocado Mash became our secret weapon. It was the perfect first food for her and a ridiculously easy, healthy, and satisfying snack for me. It’s a recipe born from simplicity that proves the most wonderful dishes don’t need to be complicated at all.

Why This Two-Ingredient Mash is a Nutritional Masterpiece

Before we get to the incredibly simple instructions, it’s worth understanding why this combination is more than just convenient—it’s a nutritional powerhouse. This simple mash brings together two of nature’s most celebrated superfoods into one creamy, delicious package.

The Wholesome Power of Sweet Potatoes

Sweet potatoes are a stellar source of nutrition, especially for growing bodies and anyone looking for sustained energy.

• Rich in Beta-Carotene: Their brilliant orange flesh is a clear indicator of their high beta-carotene content, which the body converts into Vitamin A. Vitamin A is crucial for healthy vision, immune function, and cell growth.
• Excellent Source of Fiber: Sweet potatoes are packed with dietary fiber, which aids in digestion, promotes a healthy gut microbiome, and helps with feelings of fullness and satiety.
• Complex Carbohydrates: Unlike simple sugars that cause energy spikes and crashes, the complex carbohydrates in sweet potatoes provide a slow, steady release of energy, making them an ideal fuel source.
• Packed with Vitamins and Minerals: They are also a great source of Vitamin C, manganese, and potassium.

The Goodness of Creamy Avocado

Avocados have earned their superfood status for a long list of impressive health benefits.

• Healthy Monounsaturated Fats: Avocados are one of the few fruits rich in healthy fats. These monounsaturated fats are essential for brain development (making them a perfect food for babies!), heart health, and reducing inflammation.
• Nutrient-Dense: They are loaded with nearly 20 different vitamins and minerals, including potassium (more than a banana!), folate, Vitamin K, Vitamin C, and B vitamins.
• Naturally Creamy Texture: The natural creaminess of avocado makes it a perfect ingredient for creating satisfying mashes and purees without needing to add any dairy or oils.

A Perfect Pairing

Together, sweet potato and avocado create a synergistic blend. The healthy fats from the avocado help the body absorb the fat-soluble Vitamin A from the sweet potato, making the combination more nutritionally effective than eating them apart. The natural sweetness of the potato perfectly balances the rich, earthy flavor of the avocado, creating a flavor profile that is appealing to both babies and adults.

The Ultimate Sweet Potato and Avocado Mash Recipe

This recipe is presented in its purest form, perfect for babies. See the “How to Serve” and “Tips” sections for delicious variations for adults.

Complete Ingredients

• Sweet Potato: 1 medium (about 8-10 ounces)
• Avocado: 1 small, ripe avocado

Optional Add-ins for Adults:

• Lime or Lemon Juice: 1 teaspoon
• Salt: Pinch, to taste
• Black Pepper: Pinch, to taste
• Red Pepper Flakes or Cumin: Pinch, for a little warmth

Step-by-Step Instructions

The key to this recipe is properly cooking the sweet potato to ensure it’s soft and easily mashable.

Step 1: Cook the Sweet Potato (Choose Your Method)

You have several options for cooking the sweet potato. Choose the one that best fits your schedule.

• Roasting (Best Flavor): Preheat oven to 400°F (200°C). Pierce the sweet potato several times with a fork. Place it on a baking sheet and roast for 40-50 minutes, or until the skin is blistered and the flesh is completely soft and tender. This method caramelizes the natural sugars and creates the deepest flavor.
• Steaming (Best for Baby Food): Peel and cube the sweet potato. Place the cubes in a steamer basket over an inch of boiling water. Cover and steam for 15-20 minutes, or until the cubes are fork-tender. This method is excellent for retaining nutrients.
• Boiling: Peel and cube the sweet potato. Place in a pot and cover with water. Bring to a boil and cook for 15-20 minutes, or until fork-tender. Drain well to avoid a watery mash.
• Microwaving (Fastest Method): Pierce the sweet potato several times with a fork. Place on a microwave-safe plate and cook on high for 5-8 minutes, turning it over halfway through, until completely soft.

Step 2: Prepare the Avocado

1. While the sweet potato is cooking (or cooling), slice the avocado in half lengthwise and remove the pit.
2. Scoop the green flesh out of the skin with a spoon and place it in a medium bowl.

Step 3: Mash and Combine

1. Once the sweet potato is cooked and cool enough to handle, peel away the skin (if you haven’t already) and add the orange flesh to the bowl with the avocado.
2. Using a fork or a potato masher, mash the sweet potato and avocado together until you reach your desired consistency.
   • For a super-smooth baby puree, you can transfer the mixture to a blender or food processor and blend until completely smooth, adding a tablespoon of water or breast milk/formula if needed to get the blades moving.
   • For a chunkier mash, simply mash lightly with a fork.
3. If making for adults, stir in the lime/lemon juice, salt, and any other desired seasonings. The citrus juice will also help prevent the avocado from browning.

Nutrition Facts

• Servings: 2 adult servings or 4-6 baby/toddler servings
• Calories per adult serving: Approximately 220 kcal
  (Note: This is an estimate based on a medium sweet potato and a small avocado. It will vary based on the exact size of your produce.)

Preparation Time

• Prep Time: 5 minutes
• Cook Time: 10 minutes (microwaving) to 50 minutes (roasting)
• Total Time: 15 – 55 minutes

How to Serve This Versatile Mash

This is where this simple recipe truly shines. It’s a chameleon that can be adapted for any age and any meal.

For Babies and Toddlers

• As a First Puree: Serve it smooth and unseasoned. It’s the perfect Stage 1 baby food, packed with nutrients and a naturally appealing texture.
• On a Pre-loaded Spoon: For babies learning to self-feed, load the mash onto a soft-tipped spoon and let them practice bringing it to their own mouth.
• As a Healthy Spread: For toddlers, spread a thin layer on a soft teething cracker or a strip of lightly toasted whole-wheat bread.
• Mixed into Other Foods: Swirl a spoonful into oatmeal, plain yogurt, or even mix with other mild purees like pear or chicken to create a more complex meal.

For Adults

• The Ultimate Avocado Toast Upgrade: This is its true calling for adults. Spread a generous layer on a piece of toasted sourdough bread. Top with a sprinkle of flaky sea salt, red pepper flakes, and maybe a “everything bagel” seasoning blend.
• As a Creamy, Healthy Side Dish: Serve it alongside grilled chicken, pan-seared salmon, or a steak as a nutrient-dense and delicious alternative to traditional mashed potatoes.
• The Base for a Vibrant Grain Bowl: Use a large scoop of the mash as a creamy base for a bowl filled with quinoa, roasted chickpeas, leafy greens, and other roasted vegetables.
• As a Healthy Dip: Serve it in a bowl with a squeeze of lime juice and chopped cilantro as a creamy dip for veggie sticks, pita bread, or tortilla chips.
• A Topping for Tacos or Nachos: Use a dollop in place of sour cream or guacamole on tacos, burritos, or nachos for a creamy, nutritious boost.

5 Essential Tips for the Perfect Mash

Even in a simple recipe, a few tips can make all the difference.

1. Roast for the Best Flavor: If you have the time and are making this for adults (or flavor-adventurous toddlers), roasting the sweet potato is the best method. It deeply caramelizes the sugars and creates a rich, nutty flavor that you can’t get from steaming or boiling.
2. Use a Perfectly Ripe Avocado: The quality of your mash depends on the ripeness of your avocado. It should yield to gentle pressure but not feel mushy. An underripe avocado will be hard to mash and have a bland flavor, while an overripe one can be brown and have an unpleasant taste.
3. The Power of Citrus: For adult versions or if you’re making it slightly ahead of time, a squeeze of fresh lime or lemon juice is essential. It not only brightens the flavor but also slows down the oxidation process, which is what turns the avocado an unappealing brown color.
4. Batch Prep for Easy Baby Meals: This recipe is perfect for batching. Cook several sweet potatoes at once. Let them cool, then mash with avocado. Spoon the mash into an ice cube tray, cover, and freeze. Once solid, pop the cubes out and store them in a freezer-safe bag. You’ll have perfect, single-serving portions of baby food ready to thaw at a moment’s notice.
5. Master Your Texture: Don’t be afraid to experiment with the texture. A food processor or immersion blender will give you a silky-smooth puree. A potato masher will give you a slightly more rustic texture. A simple fork is perfect for a chunky mash that’s great for toast or for toddlers who are ready for more texture in their food.

Frequently Asked Questions (FAQ)

1. How long does this mash last in the fridge?
Because of the avocado, this mash is best enjoyed fresh. The avocado will begin to oxidize (turn brown) over time. If you add citrus juice, you can store it in an airtight container with plastic wrap pressed directly onto the surface of the mash for up to 24 hours in the refrigerator. The top layer may still brown slightly, but you can scrape it off.

2. Is this recipe suitable for baby-led weaning (BLW)?
Yes, it’s fantastic for BLW! You can serve it in two ways: 1) Offer it as a thick puree on a pre-loaded spoon for the baby to feed themselves. 2) Spread a thick layer of the mash onto a lightly toasted strip of bread (about the size of two adult fingers) for the baby to hold and gnaw on.

3. What other seasonings work well for the adult version?
This mash is a wonderful canvas for flavor. Try a pinch of smoked paprika for smokiness, a dash of cumin for an earthy warmth, some finely chopped cilantro for freshness, or even a little bit of chili powder for a gentle kick.

4. Can I make this with something other than sweet potato?
You could, but the magic of the recipe is in the sweet potato’s natural sweetness and creamy texture, which pairs perfectly with avocado. You could try it with roasted butternut squash or carrots for a similar sweet and savory profile. Using a regular white potato would result in a much milder, less sweet mash.

5. I froze the mash in an ice cube tray. What’s the best way to thaw it?
The best way is to place one or two frozen cubes in a small bowl and let them thaw in the refrigerator overnight. For a quicker method, you can place a cube in a small, microwave-safe bowl and heat it in 15-second intervals, stirring in between, until it reaches a lukewarm temperature (never hot for a baby).

Print