• Sweet Potato Applesauce Mash Recipe

    Sweet Potato Applesauce Mash is a great way to get your post-workout carbs. It also makes a super-tasty side dish for chicken and pork.

    Sweet Potato Applesauce Mash

    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.

    Why Are Carbs Important for Post-Workout?

    After you work out, your body tends to be more insulin sensitive. That means it’s a great time to help shuttle carbs back into your muscles. Think of it like topping up your fuel tank after a training session.

    I don’t want to climb up on my soap box right now, but it’s time for folks to stop being scared of fruit and veggie-based carbs. Sweet potatoes and apples are not bad for you. And most people can enjoy some starchy carbs and fruit in balance with green veggies, proteins, and healthy fats without putting on fat.

    What to Serve this Sweet Potato Applesauce Mash With

    You can mix the sweet potato and applesauce in any ratio you want. 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.

    And if you want to use this as a full post-workout meal or snack, serve it alongside some lean protein. Or, you may want to mix in a vanilla or plain protein powder.

    Sweet Potato Applesauce Mash (Paleo, Gluten-Free)

    Course: Sauce
    Cuisine: Fruit, Paleo, Vegetarian, Whole30
    Prep Time: 15 minutes
    Cook Time: 20 minutes
    Total Time: 35 minutes
    Servings: 6
    Calories: 257 kcal
    Author: Steph Gaudreau

    Sweet Potato Applesauce Mash is a great way to get your post-workout carbs. It also makes a super-tasty side dish for chicken and pork. It's paleo, gluten-free, and whole30. See how!



    • 2 pounds sweet potato peeled
    • 1/2 pound apples or 1 cup unsweetened store-bought applesauce
    • Generous pinch of sea salt
    • 1 tbsp ghee optional


    1. Preheat oven to 400°F, 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.

    Recipe Notes

    For more post-workout ideas, check out my Performance Paleo Cookbook.

    Nutrition Facts
    Sweet Potato Applesauce Mash (Paleo, Gluten-Free)
    Amount Per Serving
    Calories 257 Calories from Fat 27
    % Daily Value*
    Total Fat 3g 5%
    Saturated Fat 2g 10%
    Cholesterol 9mg 3%
    Sodium 125mg 5%
    Potassium 824mg 24%
    Total Carbohydrates 53g 18%
    Dietary Fiber 8g 32%
    Sugars 15g
    Protein 3g 6%
    Vitamin A 644.1%
    Vitamin C 9.8%
    Calcium 7.1%
    Iron 8.1%
    * Percent Daily Values are based on a 2000 calorie diet.
    My recipes are all in a meal planner. Check it out!

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    Sweet Potato Applesauce Mash

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    33 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.


      1. Alice, I don’t provide calorie counts. If you want to know the calories, I recommend using MyFitnessPal.

        Also, I rarely speak up when it comes to things like this, but please try common courtesy. Saying please and thank you goes a long way, and you’re never too busy for it.

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