Instant Pot Savory Mashed White Sweet Potatoes- THM XO with E option (AIP, Paleo,Whole30)

I feel like white sweet potatoes are very underrated in the THM and paleo world. And the online recipe world in general, really. I’m here to change that. When I Googled for how to prep them in the Instant Pot, nothing came up. I have tested my recipes and I’m going to show you the way. Fear not.

What they are and where to find them

When referring to white-fleshed sweet potatoes, there are two varieties commonly available. The first is the yellow/white skinned Jersey variety. The other is the purple-skinned Japanese or oriental variety. The Japanese ones are slightly starchier and superb in recipes needing that quality, but they’re both delicious. I eat them all the time because, let’s face it, they are some of the most fun I can have at the moment.

Many people tell me they haven’t seen them in the grocery store but I think that’s because they haven’t looked. Here in Ohio I find them regularly at Kroger, Meijer, and Fresh Thyme. Most well-stocked grocery stores carry one or both. They will be with the other potatoes and yams, possibly in the organic section. At most I pay $2 per pound for organic Japanese ones, and it’s totally worth it to me. You can set your own priorities accordingly.

How to prepare them

You can rest assured you’ll have all of my recipes as fast as I can post them. In the meantime, enjoy them as you would other potatoes or yams. Baked, mashed, potato cakes, gratin, you name it. Don’t be afraid of a new ingredient! Go have fun.

I prep them baked in the oven or Instant Pot at least once a week. I also love them in today’s recipe, which is also super easy. Just peel and cut your sweet potatoes into 1-inch cubes, set the Instant Pot, and add a few ingredients after the beep! That’s really it.

I made this recipe savory with ghee, salt, pepper, garlic, and scallions. I wanted to lean into their potatolike-ness instead of another sweet on sweet recipe like mashed yams with cinnamon. Which are bomb by the way, so don’t argue with me. This is for when I miss a savory mashed real potato. These are as real as it gets, nightshade-free, and don’t spike my blood sugar. Get in my belly.

To make this a pure E, use 2-3 tsp ghee or butter and unsweetened almond milk or coconut milk from the carton.

5 from 1 vote

Instant Pot Mashed White Sweet Potatoes- THM XO w/ E option

These savory mashed sweet potatoes are nightshade-free and done in a flash.  It’s the best kind of updated healthy comfort food.

Servings 8 servings


  • 2 lbs white sweet potatoes, Jersey or Japanese about 3-4 medium or 2 large
  • 3/4 cup water
  • 3 tablespoons ghee or coconut oil or other fat/oil of choice, 2-3 tsp for E
  • 3/4 tsp himalayan pink salt
  • 1 tsp garlic powder
  • 1/2 cup chopped scallions
  • 1/4-1/2 cup coconut milk as desired for consistency optional, I only add a splash or almond milk for E


  1. Peel and cut the sweet potatoes into rough 1-inch cubes.  Put the water in the bottom of your instant pot.  Add the trivet or a steamer basket and set the potatoes inside.

  2. Set the instant pot to manual(high pressure) for 7-8 minutes, 7 if you prefer more toothsome mashed potatoes and 8 for a softer consistency.  After the cooking time has completed, quick release the pressure.

  3. Remove the potatoes to a large bowl with a slotted spoon OR remove the trivet/steamer from the inner pot,  drain the water, and place the cooked potatoes back into the pot.  One less dish to wash, your call.

  4. Add the remaining ingredients, reserving all or most of the coconut milk.  Mash with a potato masher to your desired consistency.  Add more coconut milk if desired and adjust the seasonings to taste.  Serve sprinkled with additional scallions if desired.  Enjoy!

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