Sweet Potato Applesauce Mash (Paleo, Gluten-Free)

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!

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


  • 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


  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.