This recipe for paleo whipped sweet potatoes is smooth and creamy. The potatoes are roasted in their jackets and seasoned with autumn spices such as real butter, pumpkin pie spice, and real maple syrup.
Brown sugar, marshmallows, and molasses are so last year! Healthy is in and you're going to love this dish!
These potatoes are perfect for Thanksgiving and Christmas dinners, but of course, they can be enjoyed year-round.
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The sweet potatoes get a nutritional boost with grass-fed butter (omega-3s) and a blend of spices.
How to Select and Store Sweet Potatoes
Sweet potatoes are available year-round, with their peak season in autumn. Select medium-sized potatoes with smooth skin and no blemishes, soft spots, or cracks.
Store sweet potatoes for up to two weeks in a cool, well-ventilated location, such as your pantry. Refrigeration messes with their texture and makes the natural starch turn into sugar.
What You Need
- Orange sweet potatoes (white or purple sweet potatoes can be used too!)
- Unsalted butter or olive oil
- Olive oil (if roasting the potatoes)
- Almond milk (you can use half and half if you eat dairy)
- Pure maple syrup
- Pumpkin Pie Seasoning (you can sub individual spices, see recipe card)
- Sea salt
- Black pepper
- Fresh herbs for garnish (parsley, thyme, or sage leaves)
Equipment Needed
- Sheet pan with parchment paper
- Chef's Knife
- Paring Knife
- Handheld Potato Masher, Handheld Mixer, or Immersion Blender (they all work)
Should I Roast or Boil Sweet Potatoes?
Here are directions for both roasting and boiling potatoes. Roasting is my preferred method for whipped sweet potatoes, but sometimes (during Thanksgiving, in particular) there is traffic in the oven, and tossing the potatoes in a pot is easier.
TO ROAST THE POTATOES
- Preheat your oven to 400 degrees Fahrenheit with the oven rack placed in the center position of the oven.
- Scrub the sweet potatoes and pat dry. Cut the potatoes into quarters, lengthwise. Place the potatoes on a parchment-lined baking sheet. Brush with olive oil. Season with a little salt.
- Roast the potatoes for 30 minutes or until tender.
TO STEAM THE POTATOES
- Place a steamer basket in a large pot. Add some water to the pot, making sure it doesn't touch the bottom of the steamer basket when it's inserted.
- Add the potatoes and cover.
- Turn the heat to medium-high and bring the water to a boil.
- Once the water is boiling, reduce the heat to medium-low to maintain a gentle simmer.
- Steam the sweet potatoes for approximately 10-20 minutes, depending on the size and thickness of your sweet potato pieces. They are done when they can be easily pierced with a fork or knife.
- When tender, drain the water.
To Whip the Sweet Potatoes
Whether you baked or boiled the potatoes, take the potatoes and whip them using a stand mixer or hand-held mixer.
In the event of a crowded holiday kitchen, pull out a hand-held potato masher and you can wash and whip them without an appliance. It will take about two minutes.
Scrape the pulp out of the skins and add to a large mixing bowl. Whip for two or three minutes until smooth. Add remaining ingredients and whip for another minute. Add salt and pepper to taste.
Health Benefits of Sweet Potatoes
Sweet potatoes are a significant source of beta-carotene, vitamin C, and fiber and have less starch than white potatoes.
The sweet potato’s biggest claim to fame is vitamin A, but in fact this isn’t such a big deal, because the vitamin A in sweet potatoes is locked up in a plant form called beta-carotene, which is only inefficiently converted to true vitamin A. Better sources of vitamin A include meat – especially liver – and eggs.
They’re full of Vitamins C, B3, B5, and B6, manganese, potassium, and copper; they’re also high in fiber. Most people have no need to worry about this, but anyone following the autoimmune protocol should also know that sweet potatoes are completely OK because they’re botanically unrelated to white potatoes (which are out on the autoimmune protocol because they’re nightshades).
Paleo Leap
How to Store Mashed Sweet Potatoes
Store your mashed sweet potatoes in an airtight container in the refrigerator for up to 4 days.
Summary
Paleo Whipped Sweet Potatoes are whipped to perfection. This dish is made with orange sweet potatoes, butter, almond milk, maple syrup, and pumpkin pie spice.
On busy weeknights, I love making whipped sweet potatoes for my family. Sweet potatoes are a sweet and healthy addition to our diet.
The potatoes can be whipped with a Kitchenaid standing mixer or hand-held cordless mixer. They can also be combined manually, but it's a little harder to get them super smooth.
Sweet potatoes are often praised for their rich content of vitamins and minerals. They are a great source of fiber.
We love these whipped mashed sweet potatoes. This is the perfect side dish for beef, chicken, and fish.
Happy Holidays 🌴
FAQ
Sweet potatoes are characterized by their tapered ends and smooth skin, which can vary in color from white to bright orange. In contrast, yams exhibit rough skin and typically have white flesh while having a cylindrical shape. Additionally, yams are starchier and drier compared to sweet potatoes, lacking the sweetness of sweet potatoes.
Whipped potatoes are created by vigorously blending potatoes using a mixer or whisk until they achieve a silky and smooth consistency. Typically, this whipping process introduces air into the potatoes, resulting in a light and airy texture. This stands in contrast to smashed or mashed potatoes, which tend to have a denser and more substantial texture and consistency.
Try These Roasted Vegetable Dishes Too!
- Roasted Sweet Potatoes (A Healthy Side Dish for Thanksgiving)
- Oven Roasted Spaghetti Squash
- Roasted Broccoli and Carrots
- Roasted Sweet Potato Salad with Arugula
- Oven Roasted Cauliflower and Carrots
- Oven Roasted Bell Peppers
For breakfast, don't miss our Keto Pumpkin Muffins! They're packed with flavor!
"📖 Recipe"
Paleo Whipped Sweet Potatoes
Equipment
- Sheet pan
- Parchment Paper
- Chef's Knife
- Large spoon
- Handheld potato masher, stand mixer, or handheld mixer
- Rubber spatula
- 12" baking dish
Ingredients
- 2 pounds sweet potatoes
- 1 tablespoon olive oil
- 6 tablespoons unsalted butter (try Kerrygold)
- 3 tablespoons almond milk (or whatever milk you prefer)
- 3 tablespoons pure maple syrup
- 1 tablespoon pumpkin pie spice
- sea salt
- black pepper
- Fresh herbs for garnish (parsley, thyme, or sage)
Instructions
- Preheat oven to 400 degrees Fahrenheit with the oven rack placed in the center position of the oven.
- Scrub the sweet potatoes and pat dry. Cut the potatoes lengthwise into halves.
- Place the potatoes on a parchment-lined baking sheet. Brush with olive oil. Season with a little salt. Place the potatoes face down on the sheet pan.
- Roast the potatoes for 30 minutes or until tender. When a knife is easily inserted into the potato, it is done.
- When cool enough to handle, scoop the pulp out of the potatoes into a large bowl or mixing bowl of stand mixer.
- Mix the potatoes for 2 minutes, or until smooth. Add remaining ingredients. Add salt and pepper to taste.
- Scoop mashed potatoes into a baking or serving dish. Season with finely chopped parsley, sage leaves, or thyme leaves.
Notes
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- Place a steamer basket in a large pot. Add some water to the pot, making sure it doesn't touch the bottom of the steamer basket when it's inserted.
-
- Add the potatoes and cover.
-
- Turn the heat to medium-high and bring the water to a boil.
-
- Once the water is boiling, reduce the heat to medium-low to maintain a gentle simmer.
-
- Steam the sweet potatoes for approximately 10-20 minutes, depending on the size and thickness of your sweet potato pieces. They are done when they can be easily pierced with a fork or knife.
-
- When tender, drain the water and proceed with the recipe.
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