This sweet potato mash is one of my favorite “go-to’s” for a sweet, satisfying, protocol-friendly breakfast, snack, or side. It’s both easy and delicious, which is perfect for my busy schedule. I often cook 3 or 4 sweet potatoes at a time and store them in the refrigerator until I’m ready to eat them (they’ll stay good for about 3-4 days). I even like eating this mash cold!

One cup of sweet potato contains over 200% of the daily recommended intake of vitamin A, which is vital for vision and immune health. Sweet potatoes are also a good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. To receive maximum benefits, do not peel the sweet potato or discard of its skin prior to consumption. Instead, consume the skin and pair with a small amount of healthy fat to help stabilize blood sugar levels and significantly increase uptake of beta-carotene to receive maximum antioxidant benefit.

Cinnamon-Coconut Sweet Potato Mash

Cinnamon-Coconut Sweet Potato Mash



Prep Time

45 minutes


  • 1 sweet potato
  • 1 tsp coconut oil
  • 1 Tbsp coconut butter
  • ground cinnamon to taste


  1. Preheat oven to 375˚F.
  2. Pierce sweet potato with fork and coat with coconut oil, to moisten.
  3. Bake sweet potato in oven until tender, about 45 minutes.
  4. Mash warm sweet potato with coconut butter and cinnamon, to taste.