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Sweet Potato Applesauce Mash

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

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!



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


  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*
Fat 3g5%
Saturated Fat 2g10%
Cholesterol 9mg3%
Sodium 125mg5%
Potassium 824mg24%
Carbohydrates 53g18%
Fiber 8g32%
Sugar 15g17%
Protein 3g6%
Vitamin A 32205IU644%
Vitamin C 8.1mg10%
Calcium 71mg7%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.
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Sweet Potato Applesauce Mash

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40 Responses

  1. droooooling! I pinned this recipe after just reading the name alone :D i can’t wait to make this one!

  2. So glad I saw this post today (I saw a mention of your blog on Whole30 FB :-). I’ve had a stressful afternoon and had not really come up with any dinner plans. This sweet potato mash will be perfect ‘comfort’ food on a cold day like today! Thanks!

  3. Delicious! Made the mash yesterday. The unsweetened applesauce was such a nice addition to the sweet potatoes. It is even better the next day. Thank you!

  4. Hi, I am becoming a big fan of including this with my post workout meal. I have also purchased your Paleo Athlete ebook and love what I have read so far. Quick question, are plantains considered a starchy vegetable that would be ideal for post workout consumption? Or are they mostly fructose and not bad, but, better to avoid and replace with the starchier veggies? Thank you!

      1. What would you consider to be a scoop? Like in reference to tablespoons etc. Also do you think non-flavored would be best? Thanks!!

  5. Just finished making it. Tastes wonderful. This from a girl that didn’t like sweet potatoes 2 years ago! My only exposure was at thanksgiving made with marshmallows… Ick! Anyways how much do you think a serving would be? 1/2c? 1c?

  6. Is it possible to make this in a slow cooker? I don’t like to bake during the summer.

  7. How long would this stay good in the fridge? How many servings is the above recipe?

    1. I recommend 5 days as per food safety guidelines.

      It really depends how much you eat but maybe 8.

        1. Keep in mind there is no protein in this, and protein is a very important part of a well rounded breakfast. Protein is going to help you feel full.

  8. I made this today with apple, pear and hubbard squash since I had some leftover. I added a scoop of protein powder. It turned out great! Probably not as sweet as the sweet potato but sweet enough for me! I sprinkled some chopped pecans on top. Very tasty.

  9. Would you eat this cold or hot? Just curious, I’m trying to plan for a snowboarding trip where I’m not sure if I’ll have a microwave handy.


    1. Alice, I don’t provide calorie counts. If you want to know the calories, I recommend using MyFitnessPal.

      Also, I rarely speak up when it comes to things like this, but please try common courtesy. Saying please and thank you goes a long way, and you’re never too busy for it.

  10. What are the number of servings with this recipe? (sweet potato/applesauce mash)

    1. As many as you want there to be ;) As a side dish, about 4 for an average adult.

  11. Thanks for this recipe it looks delicious. I can’t wait to try it. Just one question, do I bake this for 20 minutes at 400 degrees after i’ve combine the sweet potatoes with the applesauce? I’m a iittle confused by the recipe. Appreciate the clarification.

  12. I absolutely love this recipe! I recently prepped it for breakfast alongside some sage turkey breakfast sausage meatballs.

    A quick note: the ingredients list notes that the sweet potatoes should be peeled, though in the instructions, the potatoes aren’t skinned until AFTER they’re roasted. Unfortunately, I peeled them before I roasted and the result wasn’t the best. Just an FYI!

Steph Gaudreau

Hi, I'm Steph Gaudreau (CISSN, NASM-CPT)!

Nutrition and fitness coach for women, Lord of the Rings nerd, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.


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