DJ Foodielow-carb, low carb, sugar free, sugar-free, gluten-free, gluten free, primal, paleo

Carrot, Sweet Potato, and Parmesan Mash

Prep: 10 min | Cook: 45 min | Total: 1 hr | Servings:12


Carrot, Sweet Potato, and Parmesan Mash
Carrot, Sweet Potato, and Parmesan Mash
Carrot, Sweet Potato, and Parmesan Mash
For you hardcore fat slurping keto-low-carbers: you’ll probably want to stop reading. This one is likely to break the bank. You’ve been warned!

So... what is this carby nonsense doing here, anyway?

Honestly? I don’t know. I’m human. I’m reckless. I’m fallible. *sigh*

It’s designed for a holiday side dish. On the holidays, I’m willing to stretch my dietary guidelines (and waistband) a wee little bit. This is me trying to meet my own quest to behave with my longing to be bad during the holidays.

See, what I write on the blog and in my recipes isn’t always 100% of the truth. There’s a better than average shot that I’ll eat some regular ol’ mashed po-taters on Thanksgiving. I won’t actually TELL anyone, though. It’ll happen under the table, as I tie my shoes. I mean, it’s a day designed to celebrate an abundant harvest... with gluttony! I struggle during these holiday feasts. My mind plays tricks. It feels almost sacrilegious to skip the ol’ mashed po-taters (with all the soft inconsistently sized lumpules roaming around).

Now, if it were just you and our low-primal friends, this is what I’d make, instead. It’s sweet potatoes, instead of regular potatoes. At least there’s a bit of a nutritional boost by going this direction. I also dilute the carbs in the sweet potatoes by adding carrots (same color and a nice complementary flavor!). Then, the parmesan is there, because... cheese. Then, it’s loaded with all the good fat and butter and cream we all know and love. Hubbuh hubbuh!

Let’s not forget the absolutely logical slippery slope. Bodies love stasis. They hate big dietary changes, dramatic weight loss, etc. even if it’s good for us. Any time you give it the same basic diet of this and that, it really settles in and can actually make weight loss a bit harder to do, simply because your body has adapted and has settled into its new digs. Once every 4 to 6 weeks, it can actually be a wonderfully good thing to throw your body a monkey wrench like this. It keeps the body guessing!

... Just... you know... not too much!

Anywhoo... now that you know my secrets... what time are y’all coming over for dinner? I’ve got a carrot-sweet potato mash all set and ready to go. It’s orange looking, smooth, and delicious!

Happy Holidays! 🦃

Note: Substituting Kabocha Squash for the sweet potatoes will drop the carbs by quite a bit and taste great. It may not be as smooth, but, it’ll still taste wonderful. Just a thought...

. .
IngredientsCaloriesFatProteinCarbsFiberSA'sNet Carbs
1 1/2 lb (681g)  peeled sweet potatoes583010.24138.2520.480117.77
1 1/2 lb (681g)  peeled carrots276.6605.3363.8421.29042.55
4 cloves (12g)  garlic, minced16004004
1 cup (224g)  turkey or chicken broth (recipe)
1/2 cup (119g)  cream, heavy whipping410.5442.53.5003.5
1 cup (100g)  grated parmesan cheese43129384004
1/2 cup (112g)  fresh butter, cut into cubes8008800000
salt and pepper, to taste0000000
Totals (of 12 Servings):2532.84161.29g58.31g215.1g41.77g0g173.33g
Per Serving:211.0713.44g4.86g17.93g3.48g0g14.44g *


  1. Peel the sweet potatoes and carrots, if they’re not already. Cut both into big chunks.
  2. Place the sweet potatoes, carrots, garlic and turkey stock into a medium sized lid pot with a lid. Season the ingredients with a bit of salt and pepper. Cover and place the pot on the stove over medium-low heat. Once it starts to steam, lower the stove to a low setting.
  3. With the cover on, the ingredients will cook and steam themselves. After about 45 minutes, they should be ready to mash.
  4. Pour the cream into the pot with the veggies and cover it for about 2 minutes. We’re really just trying to warm the cream.
  5. At this point, mash your veggies in your favorite way! Some people do it with an electric hand mixer. Others do it with a fork, etc. I personally push it through a potato ricer, with a fine setting. As you mash, add the butter and parmesan cheese. Taste, season and serve!

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* Learn More: More about this recipe and nutrition ...