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    Home » Diet » Dairy Free

    Ginger Mashed Sweet Potatoes (AIP, Paleo, Whole30)

    Nov 5, 2019 · 3 Comments

    November 5, 2019 by Beth 3 Comments

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    forkful of mashed sweet potato on plate with sausage and greens

    This Ginger Mashed Sweet Potatoes (AIP, Paleo, Whole30) dish allows you to actually taste the sweetness of the sweet potato. Since there are no added sweeteners but lots of flavor from fresh ginger. This is a really healthy swap for your AIP Thanksgiving meal.

    plate of mashed sweet potatoes, sausage and greens

    In Asian food cultures, it’s common to use root vegetables like sweet potato or taro in desserts. My husband was very confused as to why candied sweet potatoes or sweet potato casserole with marshmallows on top were a part of thanksgiving DINNER. He thought because they should be on the dessert table. While this seems like common sense, this isn’t the norm in the US.

    Can you eat sweet potatoes on AIP/Paleo diet?

    Yes! While white potatoes (including purple potatoes, red skinned potatoes, etc.) are all considered nightshades and not allowed on the AIP diet, sweet potatoes are in a class by themselves. They are AIP friendly and really nutritious. Please note that white potatoes and nightshades in general, are allowed on the Paleo diet and are considered an AIP reintroduction.

    forkful of mashed sweet potatoes with plate of sausage and greens

    How to Make Ginger Mashed Sweet Potatoes (AIP, Paleo, Whole30)

    1. Add the potatoes to a stockpot filled with water. Bring to a boil over high heat about 15 minutes or until the potatoes are fork tender.
    2. Once the potatoes are finished, drain the water. In the same pot, add the chicken broth, coconut milk, ginger and salt.
    3. Use an immersion blender to blend the potatoes until smooth. Serve hot.
    step by step photos for making mashed sweet potatoes

    Tips for making the best Ginger Mashed Sweet Potatoes (AIP, Paleo, Whole30)

    • You can use a high-speed blender for this recipe however; an immersion blender is much easier. It also means less dishes.
    • You can turn this into Mashed Japanese Sweet Potatoes by using Murasaki sweet potatoes.

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    forkful of mashed sweet potato on plate with sausage and greens
    Print Recipe
    5 from 1 vote

    Ginger Mashed Sweet Potatoes (AIP, Paleo, Whole30)

    This Ginger Mashed Sweet Potatoes (AIP, Paleo, Whole30) dish allows you to actually taste the sweetness of the sweet potato. Since there are no added sweeteners but lots of flavor from fresh ginger. This is a really healthy swap for your AIP Thanksgiving meal.
    Prep Time20 mins
    Cook Time20 mins
    Total Time40 mins
    Course: Side Dish
    Cuisine: American
    Servings: 4
    Calories: 310kcal
    Author: Beth Chen

    Equipment

    • Immersion Blender or food processor

    Ingredients

    • 2 pounds Sweet Potatoes peeled and cut into small chunks
    • 1 cup Chicken Broth aka Bone Broth
    • 1 cup Coconut Milk
    • 1 1/2 teaspoons Fresh Ginger grated, peeled
    • 1/2 teaspoon Salt

    Instructions

    • Add the potatoes to a stockpot filled with water.Bring to a boil over high heat about 15 minutes or until the potatoes are fork tender.
    • Once the potatoes are finished, drain the water. In the same pot, add the ginger, chicken broth, and salt.
    • Use an immersion blender to blend the potatoes until smooth. Serve hot.

    Notes

    • You can use a high-speed blender for this recipe however; an immersion blender is much easier. It also means less dishes.
    • You can turn this into Mashed Japanese Sweet Potatoes by using Murasaki sweet potatoes.

    Nutrition

    Serving: 4(as a side) | Calories: 310kcal | Carbohydrates: 48g | Protein: 5g | Fat: 12g | Saturated Fat: 11g | Sodium: 638mg | Potassium: 936mg | Fiber: 7g | Sugar: 9g | Vitamin A: 32176IU | Vitamin C: 10mg | Calcium: 82mg | Iron: 3mg

    Helpful Info for All Recipes

    • I always use extra virgin olive oil in all of my recipes unless stated otherwise.
    • I always use Himalayan sea salt or Celtic sea salt, unless otherwise noted.
    • The majority of my recipes are strict AIP or include notations for reintroductions. However while I make every effort to label non-AIP ingredients and recipes sometimes they slip past me. If you have questions, please ask in advance.

    Did you make this recipe? I love hearing your thoughts on my recipes so please rate and comment below.

    « AIP Thanksgiving Planning Guide: A Manual for a Stress Free Holiday Meal
    AIP Thanksgiving Recipes »

    Reader Interactions

    Comments

    1. Margaret says

      October 22, 2021 at 11:57 pm

      5 stars
      A delicious variation of the sweet without any sugar.

      Reply
    2. Kristina says

      November 09, 2019 at 1:31 pm

      Will unsweetened vanilla almond milk (or any other dairy free milk) work in this recipe? Thanks for sharing. This recipe sounds delicious! 🙂

      Reply
      • Beth says

        November 12, 2019 at 3:06 am

        Yes, that would work. I've only tested it with coconut milk so a different type of milk may change the flavor.

        Reply

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    Beth Chen from Bon Aippetit

    Hey I'm Beth!
    If you're looking for AIP, Paleo or Allergy friendly recipes then you've come to the right place. Here you'll find lots of nutritious and delicious recipes with the occasional clean living lifestyle tips. Just because you have food restrictions doesn't mean that you can't enjoy life. BON AIPPETIT!

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