• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Paleo Recipes
    • Recipe Index
    • All Recipes
    • Instant Pot® Recipe Roundup
    • Paleo Packed Lunch Roundup
    • Whole30® Recipe Roundup
  • My Cookbooks
    • Nom Nom Paleo: Let’s Go!
    • Ready or Not!
    • Nom Nom Paleo: Food for Humans
  • Spice Blends
  • Shop
  • Events
  • Paleo Meal Plans
  • About
    • What’s Paleo?
    • About Michelle Tam
    • Nom Nom Paleo in the News

Nom Nom Paleo®

Paleo recipes and more from New York Times bestselling cookbook author Michelle Tam!

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
Home » Blog » Recipes » Instant Pot Mashed Sweet Potatoes (Vegan, Paleo)

Instant Pot Mashed Sweet Potatoes (Vegan, Paleo)

Jump to Recipe Jump to Video Print Recipe

Need a new way to jazz up sweet potatoes? Try this spicy, sweet, and savory Instant Pot Mashed Sweet Potatoes recipe—from start to finish, it can be made in just 30 minutes! Perked up with a dash of cayenne pepper, lime juice, and fresh cilantro, this vegan, Whole30, and paleo mash goes well with everything!An overhead shot of a hand scooping Instant Pot mashed sweet potatoes from a black bowl. There's a red banner at the bottom that reads paleo, vegan, and Whole30.

Not Your Ordinary Sweet Potato Mash

Most mashed sweet potato recipes are overly sweet and just plain one-dimensional. Not this one! My nomtastic version combines the earthy sweetness of sweet potatoes, the tingle of cayenne pepper, the zing of fresh lime juice, the assertively herbaceous kick of fresh cilantro—all tied together with a splash of creamy coconut milk. The resulting paleo-friendly mash makes the perfect accompaniment for a meal as special as Thanksgiving Spatchcocked Turkey or one as simple as weeknight Cracklin’ Chicken.

What Kind of Sweet Potato Should You Use?

For this recipe, use the orange-fleshed sweet potatoes that can be easily found at most local grocery stores, like the garnet or jewel varieties. You’ll end up with a dazzling orange mash that will cook in just 10 minutes under high pressure. 

A hand holding two unpeeled garnet sweet potatoes.

Pro tip: cut the sweet potatoes into pieces that are no thicker than 1-inch so they’ll soften uniformly in the pot.

A bowl of sweet potatoes cut into cubes

Better in an Instant Pot

I’m always extolling the virtues of pressure cooking in an electric pressure like the Instant Pot. After all, if you can make a dish faster and easier, why wouldn’t you? This Instant Pot Mashed Sweet Potato recipe is no exception!

Someone dumping sweet potato cubes into an open Instant Pot

Please note that in this recipe, the only liquid you need to add is a half cup of coconut milk. No, it’s not a typo.  The sweet potatoes will end up releasing their own liquid and the contents will come up to pressure without burning. Trust me—have I ever steered you wrong? Also, you can pressure-cook the sweet potatoes ahead of time and keep them warm until you’re ready to season and mash them!

Need more Instant Pot recipes? Go here for my epic list.

No Instant Pot?

No problem! You can cook this sweet potato mash on the stovetop instead—but it’ll take longer and you’ll have to baby-sit it. Simply add the ingredients in a large saucepan, bring them to a boil, and simmer covered for 40 to 50 minutes or until the sweet potato pieces are fork tender. 

An overhead shot of two hands holding a pot with cubed sweet potatoes, coconut milk, garlic, and salt.

Make Ahead, Freezing, and Reheating Instructions

The best thing about this Instant Pot Mashed Sweet Potato recipe is that you can make it ahead and it’ll still reheat beautifully. Leftovers can be stored in a sealed container in the fridge for up to 4 days or in the freezer for up to 4 months.

You can easily reheat the sweet potato mash in the microwave, on the stovetop, or even in your Instant Pot on the sauté setting. If you want to make it ahead and serve it for company, add the cayenne pepper, lime juice, and fresh cilantro after you reheat the mash—no one will suspect that it’s not made to order!

Ingredient Substitutions

  • No coconut milk? You can use another dairy-free milk in place of the coconut milk or even heavy cream if you eat dairy.
  • Hate spicy? Leave out the cayenne pepper and season to taste with black pepper instead.
  • Does cilantro taste soapy to you? For all you cilantro haters, minced chives are a great replacement.
  • No limes? Adding fresh lime juice helps balance the sweetness of the taters and the heat from the cayenne, but you can leave it out if you want a more traditional mashed sweet potato dish. If you like the acidity but don’t have limes on hand, lemon juice or sherry vinegar also works.

More Whole30 Vegetable Mash recipes

  • Garlic Cauliflower Mashed “Potatoes” (Instant Pot and Stovetop)
  • Roasted Garlic Autumn Root Vegetable Mash (Stovetop)
  • Instant Pot Autumn Vegetable Mash
  • Carrot and Parsnip Puree

Time to Make Instant Pot Mashed Sweet Potatoes!

Serves 6

Ingredients:

  • 2 pounds sweet potatoes, peeled and cut into 1-inch cubes (I like using Garnet sweet potatoes or other orange fleshed sweet potatoes)
  • 2 garlic cloves, minced
  • 1 teaspoon Diamond Crystal kosher salt 
  • ½ cup full-fat coconut milk
  • ¼ teaspoon cayenne pepper 
  • 1 tablespoon freshly squeezed lime juice 
  • 2 tablespoons minced cilantro 

Equipment:

  • All my favorite tools are listed here. This is my favorite Instant Pot model.

Method:

Plop the sweet potatoes, minced garlic, salt, and coconut milk in the metal insert of an Instant Pot or electric pressure cooker.

Pouring coconut milk into an Instant Pot filled with cubed sweet potatoes and minced garlic.

Lock the lid…

Putting the lid on an Instant Pot to cook mashed sweet potatoes.

…and program the Instant Pot to cook under high pressure for 10 minutes.

The front display of an Instant Pot Duo Evo Plus the says 10 minutes and high pressure

When the sweet potatoes are done cooking, release the pressure immediately.

A dark haired smiling woman is manually releasing the pressure on an Instant Pot and the steam is right in front of her face.

Add in the cayenne pepper and lime juice.

A brunette smiling lady is pouring fresh lime juice into an open Instant pot

Blitz the vegetables with an immersion blender or mash with a potato masher until smooth. Taste and add more salt if needed.

An overhead shot of an immersion blender blending together instant pot mashed sweet potatoes

Mix in the cilantro (or chives if you’re a cilantro hater)…

A brunette smiling woman is adding minced cilantro to an open Instant Pot

…stir well, and plate it up!

Scooping up Instant Pot Mashed Sweet Potatoes into a black bowl.

This Instant Pot Mashed Sweet Potatoes is perfect for fast weeknight meals or fancy holiday suppers!

An overhead shot of a a hand scooping vegan and paleo Instant Pot Mashed Sweet Potatoes from a black bowl.


Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013) and Ready or Not! (Andrews McMeel Publishing 2017)!


 PRINTER-FRIENDLY RECIPE CARD

An overhead shot of a a hand scooping vegan and paleo Instant Pot Mashed Sweet Potatoes from a black bowl.
Print Recipe
4.87 from 15 votes

Instant Pot Mashed Sweet Potatoes (Vegan, Paleo, Whole30)

This spicy, sweet, and savory Instant Pot Mashed Sweet Potatoes recipe that can be made in 30 minutes from start to finish! Perked up with a dash of cayenne pepper, lime juice, and fresh cilantro—this vegan, Whole30, and paleo mash goes well with everything!
Prep Time10 mins
Cook Time20 mins
Course: Side Dish
Cuisine: American
Keyword: gluten-free, Instant Pot, nom nom paleo, nomnompaleo, paleo, Thanksgiving, Vegan, Whole30
Servings: 6
Calories: 170kcal
Author: Michelle Tam

Ingredients

  • 2 pounds sweet potatoes peeled and cut into 1-inch cubes (use orange flesh sweet potatoes)
  • 2 garlic cloves minced
  • 1 teaspoon Diamond Crystal kosher salt 
  • ½ cup full-fat coconut milk or another dairy-free milk
  • ¼ teaspoon cayenne pepper
  • 1 tablespoon freshly squeezed lime juice
  • 2 tablespoons minced cilantro or minced chives
US Customary - Metric

Instructions 

  • Plop the sweet potatoes, minced garlic, salt, and coconut milk in the metal insert of an Instant Pot or electric pressure cooker.
  • Lock the lid and program the Instant Pot to cook for 10 minutes under high pressure.
  • When the sweet potatoes are done cooking, release the pressure immediately.
  • Add in the cayenne pepper and lime juice.
  • Blitz the vegetables with an immersion blender or mash with a potato masher until smooth. Taste and add more salt if needed.
  • Mix in the cilantro (or chives for you cilantro haters) and serve!

Video

Notes

Stovetop instructions:
  1. Dump the sweet potatoes, garlic, coconut milk, and salt in a large saucepan.
  2. Bring to a boil over medium heat, stirring occasionally. Then, turn down the heat to maintain a simmer.
  3. Cover and cook for 40 to 50 minutes or until the sweet potato pieces are easily pierced with a fork.
  4. Add in the cayenne pepper and lime juice. Blitz with an immersion blender or mash with a potato masher until smooth. Taste and add more salt if needed. Mix in the cilantro.
Make-Ahead Instructions & Storage:
  • If you are making this ahead, don’t add the cayenne pepper, lime juice, and cilantro until you reheat it.
  • Store in the fridge in a sealed container for up to 4 days or in the freezer for up to 4 months.
Tried this recipe?Mention @nomnompaleo or tag #nomnompaleo!

Nutrition

Calories: 170kcal | Carbohydrates: 32g | Protein: 3g | Fat: 4g | Fiber: 5g | Sugar: 6g
15

Thrive Market   LunchBots   Real Plans

Reader Interactions

Comments

  1. Gary L Nelson says

    November 10, 2020 at 6:53 pm

    5 stars
    I have been looking for a quick and easy way to cook sweet potato this one is quite special. I encourage anyone who likes sweet potato’s to try this one.

    Reply
  2. Nick says

    November 11, 2020 at 12:31 am

    5 stars
    Can’t wait to try this. Always struggling for a quick weekday side. Any tips on best way to defrost/reheat?

    Reply
  3. Sara P says

    November 16, 2020 at 11:52 pm

    5 stars
    this was great! I was nervous about the flavor profile so I added less cayenne pepper and lime juice – but next time will do the whole bit. You could definitely use this for sweet potato casserole. I admit – I didn’t add cilantro (though I love it) – I just took the easy way out and dumped some everything bagel seasoning on my bowl – just my go to with sweet potatoes. Thanks for a great addition to my instant pot recipes!

    Reply
  4. Paulette Hughes says

    November 21, 2020 at 6:41 pm

    Okay well one problem, I do not like spicy foods but the idea of cooking the sweet potatoes in the instant pot with the (cream, or half and half) sounded so easy. Plus I would then add my choice of ingredients, like maple syrup, cinnamon and butter. The potatoes were cooked perfectly after 10 minutes in the instant pot problem was the half and half didn’t do well. It kind of solidified. Looked awful but still tasted okay, I ran it through the blender, for quite a bit, added my butter, maple syrup and cinnamon and it was fine. But if your recipe says you can substitute dairy like half and half, ADVISE people to add the dairy after you’ve cooked the potatoes in the instant pot!! Then it won’t curdle or look gross when you open the instant pot.

    Reply
  5. Paulette Hughes says

    November 21, 2020 at 6:48 pm

    3 stars
    Please advise those using dairy instead of Coconut milk to NOT add the dairy BEFORE cooking the sweet potatoes in the instant pot. If you add dairy in before cooking the dairy will curdle, look gross and ruin your sweet potatoes. Cook the sweet potatoes in the instant pot for 10 minutes then add your dairy and choice of ingredients, you’ll be glad you did.

    Reply
    • Michelle Tam says

      November 21, 2020 at 10:25 pm

      Coconut milk will also look gross—but a quick blend in the blender will make it all better.

      Reply
  6. Lisa McKenzie says

    November 27, 2020 at 2:56 am

    5 stars
    Thanks for the fabulous recipe. Turned out great. We had a Nomtastic Thanksgiving and hope you did, too!

    Reply
  7. Gee says

    January 1, 2021 at 5:33 pm

    Where did you get that beautiful serving dish pictured with the finished sweet potatoes in the above picture?? I would so love to get one…

    Reply
    • Michelle Tam says

      January 2, 2021 at 7:14 pm

      I bought it from Miya company: https://www.miyacompany.com/j3272b-j3272b

      Reply
  8. Heidi says

    December 26, 2021 at 4:12 pm

    5 stars
    I made this for Christmas Eve and everyone loved it! I double the recipe and added chives instead of cilantro.Thanks!

    Reply

Leave a Reply Cancel reply

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

Recipe Rating




Logged in as . Log out? Required fields are marked *

Primary Sidebar

Archives

About Nom Nom Paleo Nom Nom Paleo Cookbooks Nom Nom Paleo App Nom Nom Paleo Spices
  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Popular Posts

  • A slice of paleo and Whole30 sausage breakfast casserole on a white plate. Italian Sausage Breakfast Casserole (Whole30, Gluten Free)
  • An overhead shot of two hands holding a sheet pan filled with chicken, Brussels sprouts, and bacon. Sheet Pan Chicken and Brussels Sprouts
  • An overhead shot of a frying pan filled with Egg Roll In A Bowl (also known as Potsticker Stir-Fry), a keto, paleo, and Whole30 one-pan meal. Egg Roll in a Bowl (Keto, Whole30, Gluten Free)
  • An overhead shot of Paleo Potstickers and a dipping sauce Paleo Potstickers (Gluten Free, Nut Free)

Footer

COPYRIGHT© NOM NOM PALEO LLC. All rights reserved. The content on this website may not be copied or reproduced in any manner whatsoever without prior written permission.

HOME  •  PRIVACY POLICY  •  CONTACT

Copyright © 2023