Healthy Irish Colcannon

Healthy Irish Colcannon

With St. Patrick’s Day quickly approaching, I thought it would be fun to give you some cleaned up versions of some classic Irish favorites.To start, I wanted to put a healthy spin on an Irish potato dish known as colcannon, which typically contains white potatoes, milk, butter, cabbage, bacon, scallions and parsley. Obviously, this isn’t the healthiest combo, but that doesn’t mean that you can’t enjoy a modified, healthier version! My take on colcannon involves subbing out white potatoes for sweet potatoes, regular milk for coconut milk, coconut oil for butter, and kale for cabbage for a more nutrient dense dish.

Healthy Irish Colcannon

This healthy take on colcannon makes a delicious side to any meat or veggies, or you can just eat it on its’ own like I did if you are a sweet potato feen like myself. This is a simple, delicious and nutritious way to get into the Irish spirit!

I plan on doing a few more Irish recipes throughout the month, so let me know in the comments if you’re looking for a clean eating version of something in particular! I’d be happy to take a stab at it :)

5.0 from 1 reviews

Healthy Irish Colcannon
Recipe type: side
Cuisine: Irish
Prep time: 
Cook time: 
Total time: 

Serves: 2-4

A healthy take on this Irish favorite
  • 3 lbs sweet potatoes; rinsed, scrubbed, peeled and cut into ½” thick rounds
  • 2 Tbsp. virgin, unrefined coconut oil
  • 2 cups thinly sliced green onion
  • 4 loosely packed cups of curly organic kale; finely chopped
  • 12-15 oz. (depending on desired consistency) coconut milk; I used So Delicious brand coconut milk
  • Pink Himalayan salt and freshly ground pepper to taste

  1. In a large pot, bring 6 cups of water to a boil.
  2. Once boiling, slowly add in your potato chunks, being extra careful not to drop them in (you will get burnt!).
  3. Bring water back up to a boil, then cover and reduce heat to medium, cooking for 10-15 minutes, or until potatoes are easily pierced with a fork.
  4. While potatoes are cooking, melt 2 Tbsp. of coconut oil into a large frying pan, then add in your kale and green onions.
  5. Lightly saute until tender (2-3 minutes), and remove from heat when finished.
  6. Drain finished sweet potatoes in a colander and return them to your pot.
  7. With a potato masher, mash your potatoes until they reach an almost smooth consistency. Be careful not to over mash here! Leaving visible chunks is fine, and actually preferred.
  8. Add in your coconut milk, using only a small amount at a time, and continue to mash until you reach your desired consistency.
  9. When finished, add in your sauteed kale and green onions and stir to thoroughly mix.
  10. Season with salt and pepper to taste.


4 comments on Healthy Irish Colcannon

  1. Dawn
    March 11, 2014 at 11:02 am (4 years ago)

    Look fantastic! Do you have a spin on Shepherd’s Pie or Bread Pudding Pudding?

    • Danielle
      March 11, 2014 at 11:11 am (4 years ago)

      Hi Dawn! Thanks for the compliment! I do have a bread pudding recipe that you can find here

  2. Melissa
    March 15, 2014 at 9:22 am (4 years ago)

    I haven’t tasted anything like this…ever! It was absolutely delicious. Kind of a mix between sweet potato mash and, (because of the coconut oil/milk) a little like a curry. The kale is not bitter at all and tastes yummy mixed in. What a healthy, awesome dish! This may just be my new go to for mashed potatoes :)

    • Danielle
      March 15, 2014 at 10:17 am (4 years ago)

      So glad to hear you enjoyed it, Melissa!


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