Whole30 Sweet Potato Mash
Creamy, rich, and bursting with flavor, Whole30 Sweet Potato Mash is the ultimate side dish for anyone following a Whole30 lifestyle or simply seeking a wholesome, dairy-free alternative to traditional mashed potatoes. Made with vibrant sweet potatoes, velvety coconut milk, and a touch of ghee or coconut oil, this recipe delivers delightful creaminess while staying completely Whole30 compliant. A hint of garlic powder and optional ground cinnamon adds depth and warmth, taking this simple mash to new heights of deliciousness. Ready in just 30 minutes, it’s a quick and nutritious choice for busy weeknights or holiday feasts. Serve this smooth and comforting sweet potato mash alongside your favorite protein for a perfectly balanced meal.
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Recipe Information
Ingredients
- 4 medium (about 2 lbs total) sweet potatoes
- 1 cup coconut milk
- 2 tablespoons ghee (Whole30-compliant) or coconut oil
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 0.5 teaspoon ground cinnamon (optional)
- 0.25 teaspoon black pepper
Instructions
Peel the sweet potatoes and cut them into large, evenly-sized chunks (about 2-inch pieces) to ensure they cook evenly.
Place the sweet potato chunks into a large pot and cover with cold water. Add a pinch of salt to the water.
Bring the water to a boil over medium-high heat, then reduce the heat to a simmer. Cook the sweet potatoes for 15-20 minutes, or until they are fork-tender.
Drain the sweet potatoes in a colander and return them to the pot.
Add the coconut milk, ghee (or coconut oil), garlic powder, salt, cinnamon (if using), and black pepper to the pot with the sweet potatoes.
Using a masher, mash the sweet potatoes until smooth and creamy. Alternatively, use a hand blender for a silkier texture if preferred.
Taste the mash and adjust the seasoning if needed, adding more salt, garlic powder, or cinnamon to preference.
Serve warm as a side dish to your favorite Whole30-compliant meal.
Nutrition Facts
Calories |
862 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 9% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 994 mg | 43% | |
| Total Carbohydrate | 190.4 g | 69% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 44.9 g | ||
| Protein | 13.7 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 65 mg | 1% | |
*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.
