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    Allianna's Kitchen » Diet » Autoimmune Protocol

    Published: Jun 21, 2021 · Modified: Nov 11, 2022 by Allianna Moximchalk · This post may contain affiliate links · 6 Comments

    Vegan Sweet Potato Mash

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    This Vegan Sweet Potato Mash is a staple in my house. The creamy sweet potatoes combined with coconut milk and dairy free butter is oh so delicious. It is perfect for all occasions and super simple to make. This recipe can be made in the instant pot or on the stovetop. 

    vegan sweet potato mash in a bowl with chives

    I am a huge sweet potato fan and make them all the time at home. On our honeymoon one of my favorite dishes was pork tenderloin with sweet potatoes, asparagus, and a red pepper chimichurri. It was so good. It was then that I realized I needed to add my paleo sweet potato mash recipe to my website. This recipe is also perfect for the holidays!

    Jump to:
    • Why You Will Love This Recipe
    • Ingredients
    • Variations
    • Substitutions
    • Step By Step Instructions
    • Expert Tips
    • Recipe FAQs
    • Storage Instructions
    • More Recipes You Will Love:
    • Did you try this recipe?
    • Vegan Sweet Potato Mash

    Why You Will Love This Recipe

    • This recipe is super easy to make.
    • Kids love this side dish! It is perfect and safe for babies too for those of you who like to make homemade baby food.
    • This recipe is naturally dairy free, gluten free, soy free, nut free, Whole30, paleo, and autoimmune protocol (AIP) friendly.
    • You can prep this recipe ahead of time during the week and use it for meal prep.
    • Aside from sweet potatoes, you should have all of the ingredients in this recipe on hand!
    • You can even make this recipe from making sweet potatoes in the air fryer.

    Ingredients

    mash ingredients

    • Sweet potatoes-I like to get mine from Trader Joe’s but any kind will work. The bigger the sweet potato, the easier it is to peel it. You will want the sweet potatoes washed and peeled prior to cooking. This will make the sweet potato mash smoother. I like to use this peeler set. 
    • Ghee or olive oil-If you are vegan I suggest olive oil but if you tolerate ghee I love that too! This gets the mash nice and smooth. 
    • Coconut milk-helps with the smoothness of the mash. You can use any other kind of dairy free milk. Note, if you are doing the autoimmune protocol, be sure to use a coconut milk brand that does not have any additives. I like using Trader’s Joe’s brand. 

    Variations

    • Cinnamon-This is a great addition to make this recipe nice and sweet.
    • Salt & pepper-For flavor.
    • Green onions & chives-This adds a nice savory vibe!

    Substitutions

    • Coconut milk-You can use any dairy free milk alternative for this. Note that some contain vanilla, unless you want a sweeter sweet potato mash I would use an unsweetened kind.
    • Ghee or olive oil- You can also use dairy free butter.
    • This recipe has not been tested with any other variations or substitutions. If you try this recipe with any other variations or substitutions, please let me know in the comments below!

    Step By Step Instructions

    Chopped up sweet potatoes into a coin like shape inside an instant pot.
    Step 1: Chop up sweet potatoes into a coil like shape. Add them to the instant pot with water and set to HIGH pressure for 10 minutes.
    Handheld food processor whipping up sweet potatoes in a metal bowl.
    Step 2: Drain the sweet potatoes over the sink and add all ingredients to a bowl.
    Stainless steel hand food processor over a stainless bowl with mashed up sweet potatoes.
    Step 3: Using a food processor blend all ingredients together.
    Sweet potato mash with olive oil, sea salt and pepper in a stainless steel bowl.
    Step 4: Add any variations or toppings to the sweet potatoes, then serve!

    Expert Tips

    • Tip 1: Make sure the sweet potatoes are completely drained prior to mixing them with the fat and seasonings. You do not want watery sweet potatoes!
    • Tip 2: If you are going to use this recipe for meal prep, be sure to allow it to completely cool prior storing in the fridge.
    • Tip 3: Your sweet potatoes do not need to be peeled, while they can be peeled the skin is also a really good source of nutritionist.

    Recipe FAQs

    Fill a large pot with water and add the sweet potato coins to the pot. Bring to a boil and cook for 20-30 minutes or until the sweet potatoes are smooth throughout. 
    Once the potatoes are cooked, drain the water from the pot and add the fat and coconut milk to a bowl and blend until smooth with a hand held mixer.

    You can add more dairy free milk!

    The best way to reheat this recipe is on the stovetop on medium heat for 5 minutes while whisking. This recipe is also microwave friendly to reheat.

    close up of vegan sweet potato mash

    Storage Instructions

    • I suggest storing this recipe in a glass container in the fridge. Allow the recipe to completely cool prior to putting it in the fridge. This recipe will last up to 7 days in the fridge.

    More Recipes You Will Love:

    • Roasted Beets and Carrots
    • Blanching Broccoli
    • Air Fryer Home Fries
    • Easy Air Fryer Spaghetti Squash

    Did you try this recipe?

    Leave a rating and review below. Be sure to tag me on instagram @alliannaskitchen

    instagram
    Close up photo of sweet potato mash in a bowl with chopped up chives as a garnish on top.

    Vegan Sweet Potato Mash

    Course Side Dish
    Cuisine American
    Keyword autoimmune protocol, instant pot, paleo, sweet potatoes
    Prep Time 10 minutes
    Cook Time 15 minutes
    Cook time for stovetop version 30 minutes
    Total Time 25 minutes
    Servings 6 people
    Author Allianna Moximchalk
    188kcal
    Cost $3
    Print Recipe Pin Recipe

    Equipment

    • instant pot or large pot
    • Peeler

    Ingredients

    • 2 pounds sweet potatoes peeled
    • 1/2 cup coconut milk
    • 1 tbsp olive oil or ghee if not dairy free

    Instructions

    For the instant pot version:

    • Chop up sweet potatoes into 1/2 inch round coins and add one cup or water to the instant pot with the potatoes. Set to high pressure for 10 minutes. Once the time is up, add the sweet potatoes, oil, and coconut milk to a large bowl and blend with a handheld hand mixer until smooth.

    For the stovetop version:

    • Chop up sweet potatoes into 1/2 inch round coins and add to a large pot. Fill the pot 3/4 way with water and bring to a boil. Cook for 20-30 minutes or until the potatoes are soft. Once the time is up, add the sweet potatoes, oil, and coconut milk to a large bowl and blend with a handheld hand mixer until smooth.

    To serve:

    • Garnish with garnishes of choice if desired.
    • If you enjoyed this recipe it would mean the world to me if you rated it and left a comment below. It helps others find it on google.

    Notes

    Storage: Store this recipe in an air tight container for up to 7 days in the fridge. 
    Nutrition: The nutrition for this recipe is an estimate and the calorie count is not guaranteed. 
    Servings: This recipe should yield 6 servings. 
    Quick, easy, and delicious sweet potato mash recipe.
    Serving: 1serving | Calories: 188kcal | Carbohydrates: 31g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 86mg | Potassium: 551mg | Fiber: 5g | Sugar: 6g | Vitamin A: 21450IU | Vitamin C: 4mg | Calcium: 49mg | Iron: 2mg
    Tried this recipe?Tag me on instagram @alliannaskitchen!

    More Autoimmune Protocol

    • Vegan Peach Cobbler
    • Instant Pot Turkey Soup
    • Air Fryer Sweet Potato Cubes
    • Slow Cooker Pumpkin Soup

    Reader Interactions

    Comments

    1. Sandra says

      June 21, 2021 at 12:55 am

      5 stars
      Saving this for thanksgiving!!!

      Reply
      • allianna says

        June 22, 2021 at 2:23 pm

        Yay! Enjoy!

        Reply
    2. Lori says

      February 14, 2022 at 1:35 pm

      5 stars
      This is a delicious side dish! Perfect for fall or for thanksgiving. We love this!

      Reply
      • Allianna Moximchalk says

        February 14, 2022 at 1:46 pm

        Thanks for your review!

        Reply
    3. Laura says

      November 28, 2022 at 11:12 pm

      I was so excited to try this but coconut flavor makes me nauseous. I was hoping the sweet potatoes would overwhelm the coconut flavor but they did not.

      Reply
      • Allianna Moximchalk says

        December 06, 2022 at 6:29 am

        You can use other dairy free milks if you do not like coconut 🙂

        Reply

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