bowl of mashed sweet potatoes

Mashed Sweet Potatoes with Cashews and Dates

Whether you’re looking for a new side dish or a quick healthy snack, these Mashed Sweet Potatoes will do the trick!

This year my husband and I are committed to reducing added sugars, dairy, and grains. We’re using the Whole30 program as our guide. It’s been eye-opening for me how all the added sugar we consumed. Typically, our sweet potatoes would have a sprinkle of brown sugar and cinnamon. Since sugars are a no-no on Whole30 I created this quick recipe and immediately fell in love. Quick, healthy and it has no added sugars.  Adding dates and cashews take it to the next level.

★★★★★ 5 Star Average Rating

Sweet Potatoes are so versatile!

The sweet potato originated in Central America and dates back thousands of years. In 2019 there were over 92 million metric tons of sweet potatoes grown globally.

That’s a lot of sweet potatoes! We love them here in the Bollow house and find that they make a great side dish or snack. They are loaded with so many healthy nutrients.  Cooked sweet potato (baked in skin) is 76% water, 21% carbohydrates, 2% protein, and contains negligible fat (table). In a 100 gram reference amount, baked sweet potato provides 90 calories, and rich contents (20% of more of the Daily Value, DV) of vitamin A (120% DV), vitamin C (24% DV), manganese (24% DV), and vitamin B6 (20% DV). It is a moderate source (10-19% DV) of some B vitamins and potassium. (Wikipedia)

Easily Vegan, definitely vegetarian and this recipe fits into the Whole30® plan.

🛒 Shopping List

  • Sweet Potatoes
  • Clarified Butter or Ghee
  • Unsalted Cashews
  • Pitted Dates
  • Ground Cinnamon

🍽 Equipment needed:

  • Bowl
  • Microwave
  • Cutting board
  • Knife
  • Mixing spoon
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This recipe is so easy, there are only a few steps.

  1. Rinse the sweet potatoes.
  2. Pierce the sweet potatoes with a knife or fork.
  3. Roughly chop the cashews.
  4. Roughly chop the dates.
  5. Set aside the ground cinnamon and clarified butter.
  6. Pop the sweet potatoes in the microwave — 5-8 minutes depending on the size of the potato. Basically, you want it soft. Here’s a tip — wrap the sweet potato in a wet paper towel and place it on a microwave-safe plate. The wet towel helps the potato cook faster.
  7. Carefully take the hot sweet potato out of the microwave.
  8. Peel the sweet potato. The skin should come off easily after it’s been cooked. The steam from the paper towel helps loosen the skin.
  9. Mash the peeled sweet potato in a bowl. For each sweet potato you prepare, use the following:
  10. Add a pinch of cinnamon.
  11. Add a teaspoon of clarified butter. Stir the cinnamon and clarified butter into the sweet potatoes.
  12. Add 2 tablespoons of chopped cashews.
  13. Add 2 tablespoons of chopped dates.
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bowl of mashed sweet potatoes

Mashed Sweet Potatoes with Cashews and Dates

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  • Total Time: 13 minutes
  • Yield: 1 1x


Ditch the added brown sugar and add dates to your mashed sweet potatoes and you'll never look back. The added crunch of the cashews makes this the perfect side dish or snack.


  • 1 small Sweet Potato per person
  • 1 teaspoon Clarified butter per person
  • 2 tablespoons Chopped unsalted cashews
  • 2 tablespoons Chopped pitted dates
  • 1 pinch Ground Cinnamon


  1. Wash and pierce the sweet potato
  2. Wrap the sweet potato in a wet paper towel
  3. Microwave the sweet potato for 5-8 minutes or until soft
  4. Carefully remove the sweet potato from the microwave and peel the skin
  5. Mash the peeled sweet potato
  6. Mix in the cinnamon and clarified butter
  7. Top with chopped cashews and dates



You can store the cooked sweet potato with cinnamon and clarified butter in an air-tight container in the refrigerator for up to 4 days. I don’t recommend adding the cashews and dates until you are ready to eat. They will become soggy if you do.


Reheat in your microwave for about a minute or until warm. Top with chopped cashews and dates.

This recipe qualifies for the Whole30 plan, Paleo, and is vegetarian. To make it vegan, omit the clarified butter and use coconut oil if desired. There’s just something about the mouth-feel of the added fat.

  • Prep Time: 5 minutes
  • Cook Time: 8 minutes
  • Category: Side Dish, Snack, vegetable, Vegetarian
  • Cuisine: American
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