• Sweet Potato Applesauce Mash Recipe

    Sweet Potato Applesauce Mash | stupideasypaleo.com

    When I competed on the team at the 2013 CrossFit SoCal Regionals, we had tubs full of mashed sweet potato with applesauce at the ready as one of our post-workout carb refeed options.

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    You can mix the sweet potato and applesauce in any ratio you want, but I’d do just a little bit of applesauce for flavor—a 4:1 ratio of potato to apple would be great—and to lighten the texture of what could otherwise be a very dense mash. For more awesome carb-dense recipes for athletes, check out my cookbook, The Performance Paleo Cookbook!

    Sweet Potato Applesauce Mash Recipe


    • 2 pounds (1000 grams) sweet potato
    • 1/2 pound (225 grams) apples or 1 cup unsweetened store-bought applesauce
    • Generous pinch of sea salt
    • 1 tbsp (15 mL) ghee, optional


    1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil.
    2. Roast the sweet potatoes for about an hour. Let them cool.
    3. If you’re making the applesauce from scratch, do this while the sweet potatoes are roasting. Peel and dice the apples. Put into a small pot with a 2–3 tablespoons of water and cover with a lid. Cook over medium-low heat until the apples are very soft. Remove the lid and cook until most of the water has evaporated.
    4. Peel the skins off the sweet potatoes. Combine with the applesauce in a large bowl and mash with a hand masher until it’s to your desired consistency, or use a food processor.


    Sweet Potato Applesauce Mash | stupideasypaleo.com

     Change It Up:

    Add 1–2 teaspoons of cinnamon or 1 teaspoon of ground ginger plus 1/4 teaspoon nutmeg.
    Substitute pears for apples.

    Pin this Sweet Potato Applesauce Mash Recipe for later!

    Sweet Potato Applesauce Mash Recipe | StupidEasyPaleo.com

    Performance Paleo Cookbook | stupideasypaleo.com

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    29 thoughts on “Sweet Potato Applesauce Mash Recipe

    1. So glad I saw this post today (I saw a mention of your blog on Whole30 FB :-). I’ve had a stressful afternoon and had not really come up with any dinner plans. This sweet potato mash will be perfect ‘comfort’ food on a cold day like today! Thanks!

    2. Delicious! Made the mash yesterday. The unsweetened applesauce was such a nice addition to the sweet potatoes. It is even better the next day. Thank you!

    3. Hi, I am becoming a big fan of including this with my post workout meal. I have also purchased your Paleo Athlete ebook and love what I have read so far. Quick question, are plantains considered a starchy vegetable that would be ideal for post workout consumption? Or are they mostly fructose and not bad, but, better to avoid and replace with the starchier veggies? Thank you!

        1. What would you consider to be a scoop? Like in reference to tablespoons etc. Also do you think non-flavored would be best? Thanks!!

    4. Just finished making it. Tastes wonderful. This from a girl that didn’t like sweet potatoes 2 years ago! My only exposure was at thanksgiving made with marshmallows… Ick! Anyways how much do you think a serving would be? 1/2c? 1c?

          1. Keep in mind there is no protein in this, and protein is a very important part of a well rounded breakfast. Protein is going to help you feel full.

    5. I made this today with apple, pear and hubbard squash since I had some leftover. I added a scoop of protein powder. It turned out great! Probably not as sweet as the sweet potato but sweet enough for me! I sprinkled some chopped pecans on top. Very tasty.

    6. Would you eat this cold or hot? Just curious, I’m trying to plan for a snowboarding trip where I’m not sure if I’ll have a microwave handy.


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