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Easy Cinnamon Mashed Sweet Potatoes Recipe (Paleo)

A 5-ingredient EASY mashed sweet potato recipe - perfect for weeknight dinners or holidays. See how to make mashed sweet potatoes paleo, creamy, and naturally sweet.

by Maya Last Updated on May 29, 2020 32 Comments

Overhead Shot Of Sweet Mashed Potato in Bowl
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I hate to toot my own horn, but these cinnamon mashed sweet potatoes are absolutely delicious and if you don’t try them you are missing out. This super easy sweet potato mash recipe is simple and elegant enough to serve at Thanksgiving dinner and relaxed enough for a weeknight family meal. The best part? Unlike the usual version, these easy healthy mashed sweet potatoes are totally refined-sugar free.

All of the flavors work wonderfully together; the cinnamon and vanilla really bring out the inherent sweetness of the sweet potatoes, so there is no need for added sugar. The tiny little burnt flecks of ghee add a nuttiness that tastes like the nut crumble on a traditional sweet potato casserole.

Last but not least, the texture is so smooth and creamy. I’m pretty sure this is the best mashed sweet potatoes recipe ever!

Is This Sweet Potato Mash Recipe Easy?

Yes! I might go as far as to say this easy mashed sweet potato recipe is one of the easiest paleo side dishes you can make. It just takes time to peel the sweet potatoes, mash them and blend in the ingredients.

Even on a busy week night, easy mashed sweet potatoes are so quick to put together, full of wholesome deliciousness and great as a side dish.

Are Mashed Sweet Potatoes Paleo?

Yes! This cinnamon sweet potato mash recipe is 100% paleo. And, making mashed sweet potatoes paleo doesn’t require anything special – just use ghee instead of butter.

Compared to regular white potatoes, comparatively low carb sweet potatoes make the most deliciously satisfying mash ever. They are still too high carb for a low carb diet, but excellent for a paleo diet. They happen to be whole30 friendly, too.

How To Make Mashed Sweet Potatoes

One of the things that makes this the best sweet potato mash recipe is it comes together super fast! Here is how to make sweet potato mash with just 3 easy steps…

  1. Boil the sweet potatoes
  2. Mash the potatoes with nut milk, cinnamon, sea salt and vanilla
  3. Top with browned ghee and dust with cinnamon

How To Cook Sweet Potato Mash

You can choose to cook the sweet potatoes by roasting them or boiling. For this easy sweet potato mash recipe, we’ll boil them which is the fastest.

  • When making mashed sweet potatoes, you can choose to peel them or not. Peel the sweet potatoes if desired.
  • Cut the sweet potatoes into pieces, place them into a pot of gently boiling water, and cook until they are easily pierced with a fork. Drain.

TIP: You can peel your sweet potatoes before boiling and mashing for a smoother texture. However if you are in a rush or want the extra nutrition, the skin on sweet potatoes is edible, packed with nutrients, and tastes good.

How Long To Boil Sweet Potatoes For Mash

The smaller the pieces, the faster your sweet potatoes will cook. It’s a trade-off between cook time and the time needed to chop them up, so it’s up to you!

As a general guideline, it takes about 30 minutes to boil sweet potatoes for mash. But, I always recommend checking for doneness by piercing them with a fork.

How To Mash Sweet Potatoes

Once cooked, there are several options for mashing sweet potatoes. You can use any of these:

  • Potato masher
  • Blender
  • Food processor
  • A fork – but it’s a bit more work!

After mashing, add the almond milk, cinnamon and vanilla. Stir well, then transfer the sweet potato mashed potatoes to a serving dish.

Finishing Touches For The Best Mashed Sweet Potatoes

Sweet potatoes are always delicious, but the toppings in these cinnamon mashed potatoes really put them over the top. Browned ghee and cinnamon are super simple and healthy, but so delicious!

Here is how to make the browned ghee:

  • Heat the ghee in a separate pan over a medium heat. Keep the ghee moving in the pan by swirling it. When the ghee darkens in color and starts to smell sweet and nutty, remove the pan from heat.
  • Pour the melted, browned ghee over the potatoes and dust generously with cinnamon.

See? Now you know how to make sweet potato mash healthy. No sugar needed.

How To Make Sweet Potato Mash Ingredient Swaps

There are a few options if you want to change up this sweet potato mash recipe.

  • How to make mashed sweet potatoes paleo – This recipe is already paleo. No changes needed!
  • How to make mashed sweet potatoes dairy-free or vegan – Ghee is paleo and usually okay for people with dairy issues, but if you prefer to avoid it, you can use olive oil instead. You don’t even have to brown it – just mix it in and/or drizzle on top for strict dairy-free mashed sweet potatoes.
  • How to make whole30 mashed sweet potatoes – Ghee is allowed on the whole30, so you can leave the recipe as-is. But feel free to use olive oil like above if you prefer.
  • How to make sweet potato mash with butter – If you don’t mind a little dairy, these cinnamon mashed potatoes are even more delicious with browned butter instead of ghee. I like them with grass-fed butter – in fact, this recipe was originally made with butter, but I updated it to change it to ghee for stricter paleo.
  • How to make these into a casserole – If by chance you are looking for something a little sweeter and more traditional, check out my paleo sweet potato casserole with bacon pecan streusel from last year . It’s your classic sweet and sticky sweet potato casserole just made a bit healthier by using WAY less sugar and swapping cream for a bit of coconut milk!

Overhead Shot of Mashed Sweet Potato Recipe

Sweet Potato Mash Nutrition

Are mashed sweet potatoes healthy? Well, there are certainly healthier options than this, but mashed sweet potato nutrition content has some benefits. These do have some fiber, iron, calcium, B vitamins and vitamin C. Plus, they are 100% natural, which I’m always a fan of, and sweet potato mash calories are relatively low.

Here is the nutrition info for 1/2 cup of this healthy sweet potato mash recipe:

  • 130 calories
  • 4g fat
  • 20g total carbohydrates
  • 3g fiber
  • 4g sugar
  • 1 g protein

Can Cinnamon Mashed Sweet Potatoes Be Made Ahead?

Yes! I often prep this naturally paleo side dish in advance, especially during the holidays. Stored in an airtight container in the fridge, it will happily last for 3-5 days.

To reheat these healthy mashed sweet potatoes, you can use the microwave, or a pan in the oven at 350 degrees F.

Can You Freeze Mashed Sweet Potatoes?

Yes, you can freeze this sweet potato mash recipe. I like to freeze portions in sealed plastic bags, which saves space and doesn’t require a container.

To serve after freezing, allow the mashed sweet potatoes to thaw in the fridge. Then, you can reheat in the microwave or in the oven.

PRO TIP: Healthy sweet potato mash can be prone to going a little bit brown when you freeze it. It’s perfectly safe to eat, but if this bothers you, add a little lemon juice to the mix before freezing.

What To Serve With Sweet Potatoes

This cinnamon sweet potato mash pairs beautifully with protein-based main dishes. I’m a big fan of serving it with paleo slow cooker recipes. Here are a few to try:

  • Paleo Slow Cooker Sesame Chicken
  • Slow Cooker Apple Cinnamon Pork Tenderloin
  • Paleo Slow Cooker Pot Roast

Easy Cinnamon Mashed Sweet Potatoes Recipe:
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RECIPE CARD

4.94 from 29 votes

Easy Cinnamon Mashed Sweet Potatoes Recipe (Paleo)

A 5-ingredient EASY mashed sweet potato recipe - perfect for weeknight dinners or holidays. See how to make mashed sweet potatoes paleo, creamy, and naturally sweet.

Course Side Dish
Cuisine American
Keyword mashed sweet potatoes, sweet potato mash recipe
Calories 130 kcal
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Author Maya Krampf from WickedSpatula.com
Servings 10 servings

Recipe Video

Click or tap on the image below to play the video and learn how to make this recipe!
https://www.wickedspatula.com/wp-content/uploads/wickedspatula-easy-cinnamon-mashed-sweet-potatoes-recipe-paleo.mp4

★ Review Print

Ingredients

Please ensure Safari reader mode is OFF to view ingredients.

  • 3 large Sweet potatoes
  • 1/2 cup Unsweetened almond milk
  • 1 teaspoon Cinnamon
  • 1 teaspoon Vanilla extract
  • 3/4 teaspoon Sea salt
  • 1/4 cup Ghee (or butter if you're ok with it!)
Click to convert between US & metric measurements:
US Customary - Metric

Instructions

More TIPS about this paleo recipe in the post above!

  1. Bring a large pot a water to a boil. Peel and cube the sweet potatoes, boil for 30 minutes or until easily pierced with a fork.

  2. Drain off the water and place the potatoes in a blender or use a potato masher to mash the potatoes with the milk, salt, vanilla, and cinnamon until creamy. Transfer to a serving dish.
  3. In a small skillet, heat the ghee over medium heat. Melt the ghee and gently swirl around the pan. Once it turns a golden color and smells nutty, remove the pan from the heat.

  4. Pour the ghee over the potatoes and sprinkle with a dusting of cinnamon.

Recipe Notes

Serving size: 1/2 cup

Video Showing How To Make Mashed Sweet Potatoes:

Don't miss the VIDEO above - it's the easiest way to learn how to make Mashed Sweet Potatoes!

Nutrition Information Per Serving

Nutrition Facts
Amount per serving. Serving size in recipe notes above.
Calories 130
Fat 4g
Protein 1g
Total Carbs 20g
Net Carbs 17g
Fiber 3g
Sugar 4g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. Net carb count excludes both fiber and sugar alcohols (though the latter are rarely seen on this site), because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

© Copyright Wicked Spatula. We'd LOVE for you to share a link to this recipe, but please DO NOT COPY/PASTE the recipe instructions to social media or websites. You may share a photo with a link back instead.

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Filed Under: Paleo

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    4.94 from 29 votes (2 ratings without comment)

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    Recipe Rating




    32 Comments

  1. Kim

    ReplyJune 14, 2022

    Can I use vegan ghee?

  2. Alycia

    ReplyJuly 19, 2020

    Super yummy! I couldn’t figure out how to get the ghee to brown though, it just kept smoking and never changed color. Any help is much appreciated!

  3. Jennifer Fisher

    ReplyDecember 28, 2019

    5 stars
    Girl, I’m making these and eating the leftovers for breakfast! so yummy

  4. Jessica

    ReplyDecember 27, 2019

    5 stars
    You had me at browned butter!

  5. Carina Smith

    ReplyDecember 26, 2019

    5 stars
    Sweet potatoes are a staple vegetable in our house, so delicious, sweet and healthy!

  6. Heather H

    ReplyDecember 26, 2019

    5 stars
    Cinnamon and sweet potatoes, yum yum yum! Sounds like dessert in my book.

  7. MJ

    ReplyNovember 25, 2019

    Please please put the exact measurements in your recipes! Adding butter or any other ingredient for those of us who aren’t good cooks is a dangerous thing to say- just add!!! thanks~

    • Lauren

      ReplyNovember 27, 2019

      Hi there, I do have exact measurements on all my recipes. You may have to turn off reading mode on your browser if you don’t see the amounts. Thanks!

  8. Ivana

    ReplyJune 10, 2019

    5 stars
    These sounded so amazing, I had to make them — definitely one of my favourite mashed potato recipes ever!

  9. Jennifer

    ReplyJune 8, 2019

    5 stars
    I could literally eat this every day! Thanks for sharing

  10. Kelly

    ReplyJune 6, 2019

    5 stars
    Ooooo this is a fave. Love cinnamon with sweet potatoes. These are so creamy and nice!

  11. Paleoglutenfreeguy

    ReplyJune 5, 2019

    5 stars
    I love mashed sweet potatoes but that extra bit of ghee on top really takes these to the next level!

  12. Amy Sheree

    ReplyJune 4, 2019

    5 stars
    Oh just drooling over here. These was DELISH!

  13. Joni Gomes

    ReplyJune 4, 2019

    5 stars
    Mashed potatoes are my ultimate comfort food! Love this twist, it’s so so good!

  14. Raia Todd

    ReplyJune 3, 2019

    5 stars
    I can’t decide whether to serve this for a side dish or a dessert… haha! Love it!

  15. Megan Stevens

    ReplyJune 3, 2019

    5 stars
    We made these and loved them. Thank you so much!

  16. Jean

    ReplyJune 3, 2019

    5 stars
    I actually prefer mashed sweet potatoes over regular ones! This was so creamy and delicious.

  17. Annissa

    ReplyMarch 22, 2019

    5 stars
    This recipe was so delicious! Great flavor combination!

  18. Krystle

    ReplyMarch 22, 2019

    5 stars
    We loved these! I don’t miss the added sugar at all!

  19. Tina

    ReplyMarch 22, 2019

    5 stars
    I am so glad I come across this recipe for my daughter. She is a picky eater and she loved this. Saving this to make again later, my hubby will definitely love this too!

  20. Annie

    ReplyMarch 22, 2019

    5 stars
    I adore sweet potatoes so much, be they roasted, mashed, wedges, chips… they are just glorious! These mashed potatoes were fabulous!

  21. Kim

    ReplyMarch 22, 2019

    5 stars
    These were just perfect! So much yummy flavor and thanks so much for making them Paleo!

  22. Robin Gagnon

    ReplyMarch 22, 2019

    5 stars
    Delicious and will make a great side for ham this Easter!

  23. Jamie

    ReplyMarch 21, 2019

    5 stars
    Wow this is so delicous! I love sweet potatoes and cinnamon!

  24. Jillian

    ReplyMarch 21, 2019

    5 stars
    This was so delicious and so creamy!! Sweet potatoes are a favorite around my home!

  25. Kelly Anthony

    ReplyMarch 21, 2019

    5 stars
    These cinnamon browned butter mashed sweet potatoes are absolutely delicious. I also love how easy they were to make!

  26. Brandi

    ReplyMarch 21, 2019

    5 stars
    Tried this recipe and it turned out so good . Froze leftovers for later use !

  27. Tisha

    ReplyMarch 21, 2019

    5 stars
    I am becoming more and more obsessed with sweet potatoes! This was incredible!

  28. Elaine

    ReplyMarch 21, 2019

    5 stars
    I can’t believe how easy this recipe was. And the fact that it requires only 5 ingredients is stunning. These creamy sweet mashed potatoes are perfect for a busy weeknight – thank you!

  29. Nellie Tracy

    ReplyMarch 21, 2019

    5 stars
    This was such a beautiful and delicious dish!

  30. Gabriele

    ReplyNovember 8, 2016

    5 stars
    Made the mashed sweet potatoes last night, and we instantly have a new favorite side dish. Sooo yummy. Thanks 🙂

    • Lauren

      ReplyNovember 8, 2016

      Hi Gabriele! YAY, I’m so glad you loved them!!

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