Sweet Potato Applesauce Mash Recipe

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Sweet Potato Applesauce Mash is a great way to get your post-workout carbs. It also makes a super-tasty side dish for chicken and pork.

Sweet Potato Applesauce Mash

When I competed on the team at the 2013 CrossFit SoCal Regionals, we had tubs full of mashed sweet potato with applesauce at the ready as one of our post-workout carb refeed options.

Why Are Carbs Important for Post-Workout?

After you work out, your body tends to be more insulin sensitive. That means it’s a great time to help shuttle carbs back into your muscles. Think of it like topping up your fuel tank after a training session.

I don’t want to climb up on my soap box right now, but it’s time for folks to stop being scared of fruit and veggie-based carbs. Sweet potatoes and apples are not bad for you. And most people can enjoy some starchy carbs and fruit in balance with green veggies, proteins, and healthy fats without putting on fat.

What to Serve this Sweet Potato Applesauce Mash With

You can mix the sweet potato and applesauce in any ratio you want. I’d do just a little bit of applesauce for flavor—a 4:1 ratio of potato to apple would be great—and to lighten the texture of what could otherwise be a very dense mash.

And if you want to use this as a full post-workout meal or snack, serve it alongside some lean protein. Or, you may want to mix in a vanilla or plain protein powder.

Sweet Potato Applesauce Mash (Paleo, Gluten-Free)

Course: Sauce
Cuisine: Fruit, Paleo, Vegetarian, Whole30
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6
Calories: 257 kcal
Author: Steph Gaudreau

Sweet Potato Applesauce Mash is a great way to get your post-workout carbs. It also makes a super-tasty side dish for chicken and pork. It's paleo, gluten-free, and whole30. See how!

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Ingredients

  • 2 pounds sweet potato peeled
  • 1/2 pound apples or 1 cup unsweetened store-bought applesauce
  • Generous pinch of sea salt
  • 1 tbsp ghee optional

Instructions

  1. Preheat oven to 400°F, and line a baking sheet with parchment paper or aluminum foil.

  2. Roast the sweet potatoes for about an hour. Let them cool.
  3. If you’re making the applesauce from scratch, do this while the sweet potatoes are roasting. Peel and dice the apples. Put into a small pot with a 2–3 tablespoons of water and cover with a lid. Cook over medium-low heat until the apples are very soft. Remove the lid and cook until most of the water has evaporated.
  4. Peel the skins off the sweet potatoes. Combine with the applesauce in a large bowl and mash with a hand masher until it’s to your desired consistency, or use a food processor.

Recipe Notes

For more post-workout ideas, check out my Performance Paleo Cookbook.

Nutrition Facts
Sweet Potato Applesauce Mash (Paleo, Gluten-Free)
Amount Per Serving
Calories 257 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 2g 10%
Cholesterol 9mg 3%
Sodium 125mg 5%
Potassium 824mg 24%
Total Carbohydrates 53g 18%
Dietary Fiber 8g 32%
Sugars 15g
Protein 3g 6%
Vitamin A 644.1%
Vitamin C 9.8%
Calcium 7.1%
Iron 8.1%
* Percent Daily Values are based on a 2000 calorie diet.
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Sweet Potato Applesauce Mash

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