These AIP Mashed Sweet Potatoes are a simple and delicious accompaniment to any meal. We use tasty Japanese sweet potatoes in this recipe for a slightly sweet herbed flavor profile, yielding creamy whipped sweet potatoes that the whole family will love. This recipe is paleo, vegan, Whole30 and AIP compliant.
One of the things missed most following an autoimmune protocol are comfort foods like creamy, buttery mashed potatoes. Or, potatoes in any form really. Who doesn't love a good potato?
Because potatoes are part of the nightshade family of plants the are not included in the elimination phase of the Autoimmune Paleo (AIP) Protocol. Luckily, Japanese sweet potatoes provide an alternative. Although, not a perfect replacement for the classic potato, these white sweet potatoes do make a mean mash!
What Are Japanese Sweet Potatoes?
Unlike their name suggests, Japanese sweet potatoes are not a potato nor a sweet potato. They are actually classified as a yam. A yam is the tuber of a plant from the Dioscorea family while a sweet potato belongs to the Convolvulaceae family.
Japanese sweet potatoes have a purple skin and a yellow/white flesh. As a yam, Japanese sweet potatoes tend to be higher in starch and nutrients like calcium and potassium compared to sweet potatoes. Where sweet potatoes will generally have more B6 and vitamin A.
These tasty tubers tend to be more dry and a little sweeter than regular sweet potatoes, making them a tasty option when whipped into a potato mash.
Where Do You Find Japanese Sweet Potatoes?
As someone who lives in a rural area with limited options, I know these may not be at every Walmart or grocery store. Generally, you can find the fancy tubers at high end grocery stores or health food stores. When we drive to a bigger city, I will usually pick some up at Natural Grocers or Trader Joes (when in season).
Japanese potatoes can keep well for an extended period of time similar to regular sweet potatoes.
Aren't These Actually Whipped Potatoes?
Yes, technically these "mashed potatoes" would be considered whipped because we are using a high powered blender or food processor. What is great about whipped potatoes is that you get a smooth and creamy texture without the work of hand mashing. This technique usually works best for most varieties of sweet potatoes and yams.
Possible Substitutions
- Full fat coconut milk - For a non-AIP version you could use heavy cream or half and half. You could also use half coconut cream and half broth. Check for gums and stabilizers in the coconut milk you buy. I usually get the pourable Thai Kitchen coconut milk, or the coconut milk from Thrive Market or Trader Joe's.
- Bone broth - Really any type of broth will work in this recipe. The broth just adds some depth to the flavor profile. You could substitute more coconut milk if in a pinch. If following the autoimmune protocol make sure to check for AIP compliant ingredients in the broth or use homemade broth. Sometimes homemade broth is the best bet when following an AIP diet because AIP compliant broth can be hard to find. Thrive Market offers AIP-compliant beef bone broth but their chicken bone broth does contain black pepper.
- Nutritional yeast - You can omit this ingredient entirely if you cannot find it or substitute several tablespoons of grated parmesan cheese for a non-paleo version.
- Olive oil - Avocado oil or extra virgin coconut oil can work in place of olive oil. You could also substitute butter for a non-AIP version. You could also omit the oil entirely. Although, you will still need a small amount of oil to sauté the garlic.
Equipment
- Blender - I use the Ninja Blender for this recipe. This is the blender I use for any of my food processing or blending jobs in the kitchen. I purchased this blender 5 years ago and use it almost daily and it is still going strong. You can use a similar blender (one that has blades that goes all the way up the length of the pitcher) or a food processor. Another option would be to use a stand mixer.
- Stock pot - This will be used for boiling the potatoes. You will need one large enough to allow all the potatoes to be completely submerged with water.
- Colander - This will be used to strain the potatoes after boiling.
- Rubber spatula - Although not entirely necessary, this tool can make scraping the potatoes out of the blender/food processor a little easier.
- Knife
- Cutting board
- Veggie peeler
What To Serve With This Recipe
These Japanese mashed sweet potatoes can be paired with any dish you would traditionally pair with mashed potatoes. Here are some ideas:
- Roasts
- Rack of lamb
- Prime rib
- As part of your Thanksgiving meal
- Steak
- On a Shepard's pie
Recipe Tips
- Unless you weigh your sweet potatoes, you may need to adjust the liquid to get the right consistency. Start by adding the coconut milk slowly to the blender. Taste and continue to add until you get your desired texture. I used ½ cup of coconut milk plus ¼ cup of broth for 800 grams of sweet potatoes.
- Adjust the salt to taste. Some people enjoy a more salty mashed potato and others like less.
- Don't forget gravy! Adding some gravy, butter (for those not following AIP/Whole30) or coconut milk to the top of these potatoes when serving can make them even more enjoyable. Here is a recipe for an AIP-friendly gravy that we love.
Related Content
- Paleo Sweet Potato and Bacon Soup
- Whole30 No Mayo Potato Salad
- Are Potatoes Paleo?
- Paleo Sweet Potato Bun
- Crispy Baked Paleo Sweet Potato Fries
Did you make these AIP Mashed Sweet Potatoes? If so, leave a comment and a rating below. I would love to hear how it went!
📖 Recipe
AIP Mashed Potatoes
Equipment
- Ninja blender or food processor
- Spatula
- Colander
- Medium pot
- Cutting board
- Knife
- Frying pan
Ingredients
- 3 Japanese sweet potatoes 800 grams
- 3 cloves Garlic
- ½ cup Full fat coconut milk
- ¼ cup Bone broth (make sure it is AIP-compliant) Vegetable broth for vegan
- 1 tbsp Nutritional yeast
- ¾ tsp Pink Himalayan salt
- ½ tsp Garlic powder
- ½ tsp Onion powder
- ½ tsp Dried thyme
- ½ tsp Dried rosemary
- 1 ½ tbsp Olive oil
Instructions
- Fill a medium pot with water. Heat on stove over high heat until water begins to boil. Reduce heat slightly to maintain a low boil.
- While water heats, peel potatoes and cut into chunks.
- Add potatoes to the pot. Allow to cook at a low boil for about 15 minutes or until potatoes are tender and easily pieced with a fork.
- While the potatoes cook, peel and mince garlic and add to pan with ½ tbsp olive oil. Allow garlic to cook over low/medium heat until it becomes fragrant. Set aside.
- Strain the potatoes and add to a large blender.
- Add all ingredients to the food processor/blender including the garlic. Liquid needed may vary based on how big your sweet potatoes are. You can start by adding half of the coconut milk and adding more as needed to get desired consistency.
- Blender the potatoes until smooth. Using a spatula, scrap the sides to make sure everything is blended and incorporated.
melissa says
Loved this!! I left out the Nutritional Yeast because I am allergic to it, but it was still amazing!
foodbornewellness.com says
Thanks for trying the recipe and glad it worked well for you!!
Sarah says
Do these taste like coconut with the coconut milk?
foodbornewellness.com says
I use coconut milk in a lot of savory recipes and I personally don't taste a strong coconut flavor. With that being said, I realize if you hate coconut you might be more sensitive to the flavor. If so you could always substitute more broth and add a little of your preferred fat to add some creaminess.