Prep Time: 10 Minutes
Cook Time: 10-15 Minutes


Approx. Total/Net Carbs for Entire Dish: 
60-80 g / 50-70 g


  • 2-3 medium sweet potatoes, peeled and chopped

  • 1/2 cup coconut milk or more depending on the desired consistency


Tips & Substitutions

  • The smaller you chop the sweet potatoes, the faster they will soften.

  • Wait, do I have sweet potatoes or yams? Most of the time what you are seeing in the grocery store is a sweet potato. While sweet potatoes are grown in the US, yams are generally grown in Africa, Southeast Asia, the Caribbean and Central America. AS such you will typically only find true yams in specialty grocery stores. If you want to be sure, yams are cylindrical with rough, dark skin almost like bark with white or purple flesh. They typically have a starchier and drier taste. Sweet potatoes on the other hand are tapered on the end with smoother skin that can be white, yellow, red, purple, or brown. The flesh is typically white, yellow, or orange. Sweet potato is also more moist and sweet than yams (particularly the ones with orange flesh).

  • Not sure if your sweet potatoes are done? Just fish one out with a utensil, put it on your chopping board, wait for it to cool and smash it between your finger. Is it soft enough to mash? If yes, then winner winner, chicken dinner - it's done. If no, keep it cooking.


  • Coconut Milk: Butter


  1. Add sweet potatoes to a large pot. Add enough spring/filtered water to cover the potatoes by an inch or so.

  2. Bring water to a boil and cook until potatoes are tender, usually about 20-30 minutes but it depends on the size of the sweet potato pieces.

  3. Drain water off the sweet potatoes by using a colander or some other inventive method and transfer sweet potatoes to a large bowl.

  4. With a potato masher, fork, hand mixer (better if you are using coconut milk), or even by hand (if they are cooled), mash the sweet potatoes. If using a hand mixer, use the low setting. Add in your salt, pepper, spices, and coconut milk and combine. We recommend you add the coconut milk slowly so that you can get the exact consistency you want.

  5. If you need to reheat your potatoes after mixing, put the mixture back in the original pot with some coconut oil and reheat. The coconut oil will help make sure the mixture doesn’t stick to your pan.