These healthy sweet potato recipes may very well persuade you that these spuds are the best vegetable of all time. Healthy sweet potato recipes are so darn flexible and can be utilized in various recipes (breakfast, lunch, supper, soup, salad, and tidbit) for perpetual flavorful mixes. Trust me, these recipes sure will not dishearten.
On the off chance that you haven’t jumped on board with healthy sweet potato recipes yet, let me also explain to you why you ought to. As a matter of some importance, healthy sweet potato recipes have a sensitive, normal pleasantness and madly smooth surface when cooked. A mix that makes it one of the most flexible vegetables to use in the kitchen.
Yet, best of all, despite the fact that you mix, crush, broil, or heat it. Its delectable sweet n’ exquisite flavor simply gets endlessly better in any structure.
Roasted Sweet Potato Black Bean Salad
Fresh spinach, hearty quinoa, roasted sweet potatoes, flavorful black beans, creamy avocado, and a lemon tahini dressing that brings it all together. This Roasted Sweet Potato Black Bean Salad is nutritious, full of flavor, easy to make, and also may just be the best-ever healthy salad!
- 3-4 medium sweet potatoes
- 2 Tablespoons avocado oil
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- Preheat the oven to 425 degrees F.
- Peel and cube the sweet potatoes, placing them on a baking sheet.
- Drizzle with avocado oil and top with garlic powder and salt.
- Toss the sweet potatoes to coat evenly.
- Roast in the oven for 25-30 minutes (or until tender).
- Serve and enjoy or add to another recipe!
Vegetarian Lentil & Sweet Potato Curry
Top shot of Vegetarian Lentil & Sweet Potato Curry Stew in a white bowl.
This Vegetarian Lentil & Sweet Potato Curry is creamy, easy to make, and also perfect for a weeknight meal! Made with simple ingredients, this one-pot meal is yummy and crave-worthy. Everyone will also love the unique and delicious sweet and savory pepper flavors of this cozy winter stew! I have also written an article on Healthy Lunch Ideas To Stay in Shape and Spice up Your Lunch Hour.
Vegan Chickpea & Sweet Potato Bowls
Vegan Chickpea & Sweet Potato Bowls loaded with lentils, arugula, broccoli, tahini, and basically anything else you want to add to them! So delicious and perfect for a weeknight dinner or meal prep lunch!
Soup Healthy Sweet Potato Recipes
The Sweet Potato Soup Recipe in 25 minutes or less for an easy and healthy weeknight dinner! Creamy with the perfect balance of savory and sweet. You and your family will also love this delicious fall soup!
Roasted Beets & Sweet Potato Salad
Roasted Beets & Sweet Potato Salad! So perfect for an easy dinner or lunch!
Delicious, savory, & mildly sweet. This Roasted Beets & Sweet Potato Salad is loaded with nutrition and so easy to make!
Turmeric Sweet Potato Pasta Salad
Turmeric Sweet Potato Pasta Salad! Vegan, vegetarian, gluten-free, and super easy to make!
All things are also easy, delicious, and healthy. This Turmeric Sweet Potato Pasta Salad will take your dinner to another level!
Fall Veggies & Rice Harvest Bowls Healthy Sweet Potato Recipes
Roasted brussels sprouts, carrots, sweet potatoes, fresh greens, brown rice, quinoa, and pepitas all topped with a creamy chili dressing. These Fall Veggies & Rice Harvest Bowls are also delicious and perfect for a healthy, easy lunch or dinner!
Vegan Winter Spiced Chickpea Power Bowl
Vegan Winter Spiced Chickpea Power Bowl! Vegetarian, gluten-free!
Say hello to the delicious Spiced Chickpea Power Bowl! It’s everything savory, a touch of sweetness, also a lot of wholesome, and loaded with flavor!
Hot Honey Healthy Sweet Potato Recipes
These hot honey sweet potatoes are amazing! Sweet potatoes are cut into circles and then roasted to caramelized perfection. Then they’re topped with toasted pecans, a little thyme, and lots of spicy hot honey.
Turkey Skillet Dinner With Sweet Potato and Kale
This Turkey Skillet Dinner is the perfect one-pot meal. It’s quick, easy, and super tasty. Dinner in 30 minutes!
Cozy Beanless Sweet Potato Turkey Chili
Deliciously comforting beanless chili with roasted sweet potatoes, and ground turkey, flavor-packed tomato sauce. This whole dish can also be whipped up in under an hour and can be made in an Instant Pot, crockpot, or stovetop!
Slow Cooker Sweet Potato Coconut Curry Soup
With sweet and spicy flavors, this Sweet Potato Coconut Curry Soup is not only incredibly tasty but easy to make in your slow cooker and blender.
Slow Cooker Beef Stew With Red Wine
This Slow Cooker Beef Stew With Red Wine also adds a bit of sweetness to the savory with balsamic vinegar and tender sweet potatoes.
Healthy Sweet Potato Recipes Pancakes
Stack of sweet potato pancakes with syrup poured over them.
Sweet Potato Pancakes that are also healthy, delicious, and easy to make! These gluten-free and dairy-free pancakes are perfect for a delicious fall breakfast or brunch recipe. Make this recipe in 20 minutes or less and enjoy it fresh or freeze it for later!
Skillet Sweet Potato Hash with Kale
An overhead shot of a Skillet with Sweet Potato Hash
This Skillet Sweet Potato Hash is perfect for a healthy weekend brunch! Sweet, savory, hints of spicy, delicious flavor, and a runny egg. So good and super easy to whip up.
Chocolate Sweet Potato Muffins
These rich chocolate sweet potato muffins may be healthier than other chocolate muffins, but they definitely don’t taste like it. Delicious double chocolate muffins with both cocoa powder and chocolate chips. Plus mashed sweet potato adds richness and moisture, making these muffins taste almost like cake.
Easy Vegan Sweet Potato Cake
This vegan sweet potato cake is incredibly fluffy and moist, loaded with spices, and topped with an irresistible dairy-free cream cheese frosting. You can also make this easy cake with less than 10 ingredients!
Paleo Sweet Potato Pie Bars
Healthy Paleo Sweet Potato Pie Bars are nut-free and made with a cassava flour crust. These bars are easy to make for any gathering!
Healthy Sweet Potato Recipes Chocolate Pudding
This sweet potato chocolate pudding is vegan and refined sugar-free. It is a delicious plant-based dessert that is super easy to make and requires only 5 simple ingredients!
If you want to see more then watch this video.
Benefits of Healthy Sweet Potato Recipes
Sweet potatoes are a great source of fiber, vitamins, and minerals.
One cup, or 200 grams (g), of baked sweet potato with skin, provides:
- Calories: 180
- Carbs: 41 g
- Protein: 4 g
- Fat: 0.3 g
- Fiber: 6.6 g
- Vitamin A: 213% of the Daily Value (DV)
- Vitamin C: 44% of the DV
- Manganese: 43% of the DV
- Copper: 36% of the DV
- Pantothenic acid: 35% of the DV
- Vitamin B6: 34% of the DV
- Potassium: 20% of the DV
- Niacin: 19% of the DV
In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals.
Free radicals are unstable molecules that can damage DNA and trigger inflammation.
Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is good for your health.
Healthy Sweet Potato Recipes Promote Gut Health
The fiber and antioxidants in sweet potatoes can be beneficial for gut health.
Sweet potatoes contain two types of fiber: soluble and insoluble.
Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.
Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk.
Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong.
Fiber-rich diets containing 20–33 g of fiber per day have been linked to a lower risk of colon cancer and more regular bowel movements.
The antioxidants in sweet potatoes may provide gut benefits as well.
Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species.
Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea.
Healthy Sweet Potato Recipes May Have Cancer-Fighting Properties
Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers.
Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast.
Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect.
Extracts of sweet potato peels have also been found to have anti-cancer properties in test-tube and animal studies.
However, studies have yet to test these effects in humans.
Support Healthy Vision
Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color.
In fact, one cup (200 g) of baked orange sweet potato with skin provides more than double the amount of beta-carotene that the average adult needs per day.
Beta carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes.
Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Eating foods rich in beta carotene, such as orange-fleshed sweet potatoes, may help prevent this condition.
Purple sweet potatoes also seem to have vision benefits.
Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health.
Healthy Sweet Potato Recipes May Enhance Brain Function
Consuming purple sweet potatoes may improve brain function.
One animal study found that the anthocyanins in purple sweet potatoes could help protect the brain by reducing inflammation and preventing free radical damage.
Another study found that supplementing with anthocyanin-rich sweet potato extract could reduce markers of inflammation and improve spatial working memory in mice, possibly due to its antioxidant properties.
No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia.
Healthy Sweet Potato Recipes May Support Your Immune System
Orange-fleshed sweet potatoes are one of the richest natural sources of beta carotene, a plant-based compound that is converted to vitamin A in your body.
Vitamin A is critical to a healthy immune system, and low blood levels have a link to reduced immunity.
It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut.
The gut is where your body is to many potential disease-causing pathogens. Therefore, a healthy gut is an important part of a healthy immune system.
Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats.
No studies have to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency.
How to Add Them to Your Diet?
Sweet potatoes are very easy to add to your diet.
They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked.
Their natural sweetness pairs well with many different seasonings, and they can enjoy in both savory and sweet dishes.
Some popular ways to enjoy sweet potatoes include:
Sweet potato chips: Peeled, thinly sliced and baked or fried.
Sweet potato fries: Peeled, cut into wedges or matchsticks, and baked or fried.
Toast: Cut into thin slices, toasted, and topped with ingredients like nut butter or avocado.
Mashed sweet potatoes: Peeled, boiled, and mashed with milk and seasoning.
Baked sweet potatoes: Baked whole in the oven until fork-tender.
Sweet potato hash: Peeled, diced, and cooked with onion in a pan.
Spiralized sweet potatoes: Cut into spirals, sautéed, and sauced.
In baked goods: Sweet potato puree adds moisture without fat.
Preparing sweet potatoes with a little fat — such as coconut oil, olive oil, or avocado — can help boost the absorption of beta-carotene since it’s a fat-soluble nutrient.
Although cooking sweet potatoes slightly reduces their beta carotene content according to some older studies, they still retain at least 70% of this nutrient and are an excellent source.
They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They’re also incredibly rich in beta carotene, which is converted to vitamin A to support good vision and your immune system.
Sweet potatoes are starches and not low-carb vegetables, with about 20 net carbs per medium potato. If you’re counting carbs, you might want to choose them only occasionally and not every day. Also, don’t make sweet potatoes your only vegetable choice in a day.
They’re loaded with beta-carotene, which functions as a potent antioxidant and a rich source of vitamin A. These nutrients are important for your immune system, skin, vision, bones, and reproductive health, and have cleansing properties that may even reduce one’s risk of developing cancer, Tallmadge adds.
Sweet potatoes also provide vitamin B6 and vitamin C, which have powerful health benefits. Vitamin B6 bolsters brain development in children and brain function in adults. B6 also helps the body produce serotonin, a hormone that regulates mood and helps you cope with stress.