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Easy Instant Pot Mashed Sweet Potatoes (Vegan & Paleo)

/ By Carrie Forrest, MPH in Nutrition / 79 Comments

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These Instant Pot Mashed Sweet Potatoes are healthy and easy, taking only 8 minutes under pressure to cook. This recipes is vegan and paleo.

instant pot mashed sweet potatoes

I think you’re really going to love this recipe. I’ve made it a few times for holidays, but I make it a lot during the week too. By cooking the potatoes in the Instant Pot, you end up with the silkiest, easy-to-mash potatoes you’ve ever dreamed of. Trust me on this one!

How to Make Instant Pot Mashed Sweet Potatoes

The five easy steps to make these Instant Pot Sweet Potato Mash are:

  1. Peel and chop the sweet potatoes.
  2. Add the potatoes, salt, thyme, and cinnamon to the Instant Pot and toss to combine.
  3. Pour in the water and lock the lid.
  4. Cook on high pressure for 8 minutes and quick-release the pressure.
  5. Add the maple syrup and ghee or coconut butter to the potatoes.
  6. Mash the potatoes using the spatula and serve immediately.

Step-by-Step Guide to Making Instant Pot Mashed Sweet Potatoes

I started with five organic sweet potatoes.

Sweet potatoes

I peeled and chopped them into 1-inch chunks:

Peeled and chopped sweet potatoes

Then, I just added 1 cup of water, plus some salt, cinnamon, and thyme. Feel free to use fresh or dried thyme. I had some fresh so that’s what I used.

fresh thyme

I learned from watching YouTube videos that most recipes made in the pressure cooker need about 1 cup of liquid to cook. I also bought a paleo pressure cooking cookbook for guidance. I’m still experimenting, but this rule of thumb seems to be about right so far.

Get my Instant Pot Cheat Sheet HERE with quick tips and cooking times for commonly-prepared foods!

Sweet potato mash ingredients

The last step is to lock on the lid, cook the potatoes on high for 8 minutes, and then to release the steam and add the ghee (use coconut butter to make this recipe dairy-free) and maple syrup. The potatoes will be soft enough that a strong spatula will mix them up enough to be silky-smooth and absolutely delicious!
instant pot sweet potato mash

See how easy that was?!

Questions About Making Instant Pot Sweet Potatoes

How do you make mashed sweet potatoes in the Instant Pot?

Cook them for 8 minutes with one cup of water, do a quick-release, and then mash them with a potato masher.

Can I cut this mashed sweet potato recipe in half?

Yes, but you might need to drain off about half the water once the cooking is done.

Can I make this in the slow cooker?

Yes! You only need about half the water in that case.

Don’t I need to use the tray insert to steam the potatoes?

No, since this recipe is for mashed potatoes, the water will just get mixed into the final product.

Can I just make regular sweet potatoes in the Instant Pot?

Yes, see this recipe for cooking whole sweet potatoes in the Instant Pot without peeling or pricking.

Items recommended for this Instant Pot Sweet Potato Mash recipe (some affiliate links included):

 

Other Instant Pot Healthy Recipes

If you like this Instant Pot Sweet Potato Mash, you might also like these Instant Pot healthy recipes.

Here’s my printable Pressure Cooker Mashed Sweet Potato recipe with nutrition information:

Print
Easy sweet potato mash

Pressure Cooker Easy Mashed Sweet Potatoes

★★★★★ 5 from 26 reviews
  • Author: Carrie Forrest, MPH in Nutrition
  • Prep Time: 15 minutes
  • Cook Time: 8 minutes
  • Total Time: 23 minutes
  • Yield: 8 1x
  • Category: Side dish
  • Method: Instant pot, pressure cooker
  • Cuisine: paleo, vegan, easy
Print Recipe

Description

The easiest way to make sweet potatoes!

Ingredients

  • 5 large sweet potatoes
  • ½ teaspoon salt
  • 1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
  • ½ teaspoon Ceylon cinnamon
  • 1 cup water
  • 1 tablespoon maple syrup (optional)
  • 2 tablespoons ghee or coconut butter

Instructions

  1. Peel and chop the sweet potatoes into approximately 1-inch chunks. Add the chunks to the bowl of a pressure cooker.
  2. Add the salt, thyme, and cinnamon to the sweet potatoes and toss to combine.
  3. Pour in the water and lock the lid on the pressure cooker.
  4. Cook the sweet potatoes on high pressure for 8 minutes and quick-release the pressure.
  5. Add the maple syrup and ghee or coconut butter to the potatoes and use a spatula to mix together. Mash the potatoes using the spatula and serve immediately.
  6. Refrigerate any leftovers and re-heat on the stovetop with about ¼ cup of almond milk to add extra creaminess.

Notes

You’ll need to add allow for an extra 10 minutes cooking time for the pressure cooker to come up to pressure.

Pin this Instant Pot Sweet Potato Mash recipe to your favorite Pinterest board to save it for later!

instant pot sweet potato mash

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Comments

  2. Deb E says

    October 13, 2017 at 3:12 pm

    I’m still learning to use my Instant Pot too so really appreciate any IP recipes you post. I will probably pin them all! My Instant Pot board is full and I need to get going on trying some. Love me some sweet potatoes though but no sweetener needed for me. They are just tasty enough without.

    Reply

    • Carrie Forrest, MPH in Nutrition says

      October 15, 2017 at 9:15 am

      Thanks, Deb! We can learn to use the IP together. I am having fun thinking of new meals to try in it. I’m still scared I’m going to mess it up and it will burn or explode, but so far everything has turned out great. I’ve used it about 4 times in the 10 days or so that I’ve had it. Good luck and let me know if you come up with any recipes that you really like!

      Reply

  5. Renee says

    October 16, 2017 at 3:23 pm

    So easy! My kids love anything sweet potato, and my toddler especially will eat it for lunch most days – doing it in the IP makes life so much easier!

    Reply

  6. Yang says

    October 16, 2017 at 4:09 pm

    Love all the ingredients in this mashed sweet potatoes! I have only cooked meats in pressure cookers before. Thank you for sharing new ideas!

    Reply

  24. Julie says

    December 21, 2017 at 1:07 am

    I haven’t bought a pressure cooker yet – I’ve heard they’re much safer now, but I’ve also heard so many stories about them exploding. However, these lovely sweet potatoes in 8 minutes is a strong argument to get on the pressure cooker bandwagon.

    Reply

  27. Anne-Marie says

    December 21, 2017 at 7:18 am

    Just purchased the Pressure King Pro today and feel a bit overwhelmed but this recipe looks easy and delicious so it might just become the first recipe in my new toy!

    ★★★★★

    Reply

    • Carrie Forrest, MPH in Nutrition says

      December 21, 2017 at 1:19 pm

      WOOT, Anne-Marie, congrats on your purchase!!! I was overwhelmed at first too, but I watched some YouTube videos so I felt comfortable that I wouldn’t have an explosion. I also bought a pressure cooker cookbook and that helped me get the hang of it. Bottom line: be sure to add at least 1 cup of liquid and you should be good to go. 🙂

      Reply

  28. Cynthia says

    December 21, 2017 at 8:25 am

    I don’t own a pressure cooker precisely because I’m scared of them! My mom loves them. She cooks all kinds of things there. Sweet potatoes have become a staple at my home, they are so versatile and yummy!

    Reply

  29. Samantha H. says

    December 21, 2017 at 8:59 am

    Yum! I’ve had my eye on an electric pressure cooker for awhile now. Being able to make mashed sweet potatoes in less than 10 minutes is definitely appealing since I can’t plan ahead to save my life.

    Reply

  31. Leslie says

    December 21, 2017 at 2:28 pm

    The pressure cooker strikes again with a great hands-off way to get a dish done with no fuss! I really do like making sweet potatoes in the pressure cooker because they can take so long in the oven.

    Reply

  33. swathi says

    December 21, 2017 at 8:03 pm

    Pressure cooker is great help when comes too cook rice or lentils and root tubers. Love this instant pot mashes sweet potato, sure tasting great and flavorful.

    ★★★★★

    Reply

  35. Allison hanson says

    December 22, 2017 at 5:29 am

    A pressure cooker it on thing i do not have, i though it was a fad but it looks like it is here to stay! Great idea, they are so versatile.

    Reply

  36. Helene D'Souza says

    December 22, 2017 at 7:40 am

    I know what you mean, I feel the same way about pressure cookers. My mother in law’s pressure cooker exploded once but that thing was 20 years old (!). I still use mine carefully but of course I would not want to part with mine. 🙂
    I love what you made, it looks very comforting.

    Reply

  40. Kate says

    January 22, 2018 at 7:13 am

    Yum! What a fantastic idea! I love sweet potatoes and I almost never eat them mashed just because I don’t think of it. I will totally be trying this! 🙂

    Reply

  47. lauren says

    January 28, 2018 at 6:28 pm

    We just got an instant pot last month and are slowly testing out new recipes. This sounds like a perfect one to add to the list. I love the addition of a little cinnamon and herbs to add a contrast of flavor.

    Reply

  51. Jodie Morgan says

    January 29, 2018 at 8:05 am

    I love this! Sweet potatoes are a staple in our house and I just got an instant pot this CHristmas. I’ve been pressure canning for years but this is my first time pressure cooking and I am starting to love it!

    ★★★★★

    Reply

  56. Joyce says

    February 5, 2018 at 10:23 am

    This is so cool! I had no idea you could make this in the pressure cooker! I need more recipes as well for the pressure cooker, because what I have made so far is phenomenal in that little gadget but there isn’t many recipes for it! Thanks so much! 🙂

    ★★★★★

    Reply

  57. Stretch says

    February 11, 2018 at 2:49 pm

    I love my instant pot for potatoes! Happy to find this recipe for sweet potatoes. Question – don’t you need to drain the potatoes? Recipe does not say to so just checking……thanks!

    Reply

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