Whipped Sweet Potato Mash

Light and airy whipped sweet potato mash with maple syrup, ghee, and cinnamon. This will be your new go-to recipe for how to make sweet potatoes.

This recipe is , , , with main ingredient
sweet potato mash

If you are looking for the best way to make sweet potatoes, you just found it! This sweet potato mash recipe is everything you want and more. The mash is light and airy, seasoned perfectly, and tickles the taste buds with all your favorite fall spices like cinnamon, nutmeg, and maple syrup.

As if that does not sound good enough, the sweet potato mash is topped with toasted pecans for a bit of crunch. Once you try this recipe, it will earn a spot on your holiday table and your family will love it.

If you want to pair this mashed sweet potatoes with a meal, try pairing it with spice crusted pork chops and funky kale salad.

sweet potato mash
How to make sweet potato mash

How To Make Mashed Sweet Potatoes

The key to making creamy mashed sweet potatoes is not to boil them too long, otherwise they get watery and mushy. Start by adding some salt to a medium size pot of boiling water and add the peeled and cubed sweet potatoes. Only cook them for 7-10 minutes, until they are fork tender, meaning they still have a touch of resistance and are not completely soft.

Drain the sweet potatoes but make sure to save 1 cup of the cooking liquid in case you need to thin out the mash later on. Add the hot potatoes to a blender along with grass-fed ghee or butter, maple syrup, orange zest and juice, vanilla bean paste, spices, and salt. The combination of savory spices with dessert flavors is pure magic!

Blend on high and use a plunger attachment if you have it. The blender will whip lots of air into the sweet potato mash and make the texture light and silky. If the mash is too thick, and a splash of the reserved cooking water. Check for seasoning, you will most certainly need more salt and perhaps more maple syrup.

mashed sweet potatoes
Mashed sweet potatoes recipe with cinnamon, butter, and maple syrup

Can Sweet Potato Mash Be Frozen?

The best thing about making a mash is that it can be frozen and it won’t affect the texture one bit. Store sweet potato mash in an air tight container in the freezer for 3 months, or in the fridge for 5 days.

Do I Need A Blender To Make Mashed Sweet Potatoes?

If you don’t have a blender, you can use a hand mixer or even a potato masher to make sweet potato mash. The goal is to whip as much air into the sweet potatoes to make them silky and smooth.

Make sure to check out my other sweet potato and fall recipes:


amzn_assoc_placement = "adunit0"; amzn_assoc_search_bar = "true"; amzn_assoc_tracking_id = "flavcity05-20"; amzn_assoc_ad_mode = "manual"; amzn_assoc_ad_type = "smart"; amzn_assoc_marketplace = "amazon"; amzn_assoc_region = "US"; amzn_assoc_title = "My Amazon Picks"; amzn_assoc_linkid = "aaf3e6e88a4cf73a8c82d483c95e59a8"; amzn_assoc_asins = "B06XSG8853,B076DKLLHH,B001BR2PFY,B00H2D47YS";

sweet potato mash

Whipped Sweet Potato Mash

Course: Side Dish
Cuisine: American
Keyword: mash, paleo, sweet potato
Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 4 people
Calories: 360 kcal
Author: Bobby Parrish

Buttery sweet potato mash with maple syrup and all your favorite fall flavors. This mashed sweet potato recipe is extra silky becuase it's whipped in the blender until light and airy.



  • 2 pounds sweet potatoes peeled & cubed
  • 2.5 tablespoons ghee or butter preferably grass-fed
  • Zest & juice of half an orange
  • ½ teaspoon vanilla bean paste or extract
  • 1-1.5 tablespoons maple syrup
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper
  • Pinch of freshly grated nutmeg
  • ¼ cup pecans chopped
  • Kosher salt & fresh pepper


  1. Bring a medium size pot of water to a boil. In the meantime, peel the sweet potatoes and cube them into medium bite size pieces. You can do this ahead of time, make sure to keep the cubed sweet potatoes submerged in water so they don’t brown. Add 2 tablespoons of salt to the boiling water along with the sweet potatoes. Once the water boils again, cook for about 7-10 minutes until they are fork tender, but not completely soft and mushy.
  2. Meanwhile, toast the pecans in a small pan with a teaspoon of ghee or avocado oil, a pinch of salt, and cook over medium heat for 5-7 minutes. Set aside.
  3. Drain the potatoes, making sure to save 1 cup of boiling liquid, and add the potatoes to a blender. Add the ghee, orange zest and juice, vanilla bean paste, 1 tablespoon maple syrup, cinnamon, cayenne, and nutmeg. Blend of high until whipped and creamy. If the potatoes are too thick, add 2 tablespoons of water. Check for seasoning, you will most likely need more salt, and perhaps more maple syrup. Continue blending until very silky and whipped.
  4. Transfer the whipped sweet potato puree to a serving bowl and top with toasted pecans. Enjoy!

Recipe Notes

Macros per serving of mash, makes 5 servings:

360 calories

39.6 grams of net carbs

45.5 grams of total carbs

18.6 grams of fat

4.3 grams of protein

6.8 grams of fiber



Nutrition Facts
Whipped Sweet Potato Mash
Amount Per Serving (1 serving)
Calories 360 Calories from Fat 167
% Daily Value*
Fat 18.6g29%
Carbohydrates 45.5g15%
Fiber 6.8g28%
Protein 4.3g9%
* Percent Daily Values are based on a 2000 calorie diet.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top