35 Healthy Sweet Potato Recipes

Sweet potatoes are one of the most adaptable ingredients that you can cook with. You can add them to a salad, put them alongside any protein dish, or serve them on their own — they are that good. They are one of those vegetables that you won’t regret keeping in your pantry, as they are always great to add to any recipe.

Healthy mashed sweet potato with rosemary in a cast iron saucepan on a table.
gorchittza2012/Bigstock

Along with being super versatile, sweet potatoes are loaded with vitamins and nutrients, help to improve gut health, and can even support strong vision. Plus, they can be used in both savory and sweet dishes.

The naturally sweet vegetable can be used in so many ways. So many ways, in fact, the number of options will blow your mind. Follow along on this list and see just how many ways you can transform the basic vegetable.

1. Healthy Mashed Sweet Potatoes

Craving some comfort food, but don’t want all the heaviness that typically comes with it? Let me introduce you to these healthy mashed sweet potatoes.

These healthy mashed sweet potatoes substitute low-fat milk instead of cream to get the luscious creamy texture that everyone knows and loves. Did I mention there’s no refined sugar as well?

Don’t even think about having leftovers on this side dish. It will be gone before you know it.

For a delicious alternative version, try our healthy mashed sweet potato recipe at the end of this article.

2. Baked Sweet Potato

Move over baked potatoes! Baked sweet potatoes are here to steal your thunder.

This recipe takes everything you love about a classic baked potato and gives it a much lighter makeover.

The best part about this dish is that it couldn’t be easier to make. All you have to do is poke some holes in the potato and let it roast in the oven for about 50 minutes.

Once the potato is ready to go, top them with a selection of healthy options like Greek yogurt, tzatziki, or guacamole for a truly mouthwatering meal.

3. Honey Roasted Chicken and Sweet Potatoes Skillet

Having chicken for dinner every night of the week can get boring pretty fast. Spice up the weeknight menu and add this honey-roasted sweet potato skillet to the mix.

This recipe will easily be a family favorite, and even your picky eaters will want seconds.

Along with being incredibly tasty, this dish is also super easy to make. The whole dish can be made in just one pot and only takes 30-minutes to come together.

4. Vegan Sweet Potato Casserole

Sweet potatoes are an easy side dish to make vegan.

With all the great vegan dairy options at the grocery store these days, the substitutions are simple and straightforward.

With your favorite plant milk and plant butter, you can make this vegan sweet potato casserole that’s a perfect combination of creamy, crunchy, sweet, and salty.

It makes an excellent holiday side dish (or even dessert!), and no one will even know it’s vegan.

5. Spiced Sweet Potato Puree

Sweet potato puree topped with pecan nuts in a bowl.
from my point of view/Shutterstock

Sometimes the simplest recipes bring out the best of what an ingredient has to offer.

That’s definitely the case with this simple spiced sweet potato puree recipe. And a few simple spiced can turn a simple puree into a delectable holiday side dish.

The secret is to bake the sweet potatoes for a long time to concentrate the sugars and really bring out their sweetness.

6. Savory Roasted Sweet Potatoes with Parmesan, Garlic & Herbs

If you tend to gravitate towards savory flavors instead of sweet, you’ll quickly fall in love with this dish.

These sweet potatoes get roasted with thyme and garlic at high heat to create little bombs of flavor.

Oh, and it doesn’t stop there. The sweet potatoes are topped with parmesan cheese right out of the oven creating an irresistible bite.

I can guarantee you’ll want to go back for seconds, and maybe even thirds, of this healthy side dish.

7. 3-Ingredient Sweet Potato Gnocchi

Did you know you can make gnocchi out of sweet potatoes?

I wasn’t so sure about this swap myself, but after one bite, I am not sure I will ever go back to using regular potatoes. They are that tasty!

Don’t worry about the gnocchi losing their traditional taste by using sweet potatoes. The gnocchi is still super fluffy and very flavorful.

Plus, they can be frozen and are gluten-free, so it’s a win-win from every angle.

8. Healthy Southern Sweet Potato Pie

Sometimes even dessert can be light and healthy. Just look at this sweet potato pie.

The pie takes out all of the refined sugar and replaces the butter with coconut oil for a healthy swap you won’t even notice.

I wasn’t so sure this pie would live up to the original. However, after one bite, I was proved wrong. Looks like you can throw the classic recipe out the window!

9. Canned Sweet Potato Casserole with Marshmallows

Marshmallows and sweet potatoes are just one of those unusual combinations that just make sense.

The simple side dish basically gives you an excess to have a little bit of dessert on your dinner plate.

This recipe sticks with canned sweet potatoes to make the prep very quick. However, if you want to stick with fresh potatoes to lighten up the dish, it will taste just as great.

10. Roasted Sweet Potatoes

Would you believe me if I told you these roasted sweet potatoes as just as good as candy?

I know it sounds crazy, but they are just that good!

The secret to getting them that good is all in the cooking technique. Keep the sweet potatoes in larger chunks and roast them at a very high temperature.

You might as well double the recipe because you are going to want to have seconds, thirds, and maybe even fourths.

11. Healthy Sweet Potato Casserole with Pecan Oat Streusel

When you think of sweet potato casserole, you typically don’t think of a dish that is healthy, light, vegan, and gluten-free. In fact, most of the time, it is just the opposite.

This recipe changes the narrative with sweet potato casserole and finds a healthy alternative for the classic dish. A limited amount of butter, maple syrup, and a crunchy pecan oatmeal topping are some of the main swaps this dish makes to turn it into a healthy side dish.

Don’t worry about missing the marshmallows, either. The pecan topping will quickly become your new favorite thing on the table.

12. Sweet Potato Curry

What if I told you that you could have a main dish exploding with flavor in under 30 minutes?

That’s exactly what you will get with this sweet potato curry. This vegetable-forward curry turns the sweet potato into the star of the show.

This curry keeps everything simple and easy by using spice powders that are bursting with flavor. The spice blend will easily transform sweet potatoes as you’ve never seen them before.

13. Oven Baked Sweet Potato Fries

If you always opt for sweet potato fries when you go out to eat, I can assure you that you will instantly fall in love with this recipe.

Dare I say that these sweet potato fries are even better than what you get when you go out to eat?

So, you want to know the secret to how they come out so good? It’s all in the cooking method.

Roast the sliced potatoes at a high heat. This way, they are guaranteed to stay crispy on the outside and super fluffy on the inside.

14. Sweet Potato Soufflé

Want to impress everyone at your dinner table? Make this healthy sweet potato soufflé.

Now, I know that you probably think sufflés are extremely complicated to make. Well, at least that is what I thought. However, with this recipe, I was proved wrong and could not be happier about it.

There are a few tips you won’t want to miss when making this soufflé. Remember to cook your potatoes thoroughly before adding them to the rest of the mixture.

You’re also going to want to make sure you don’t undercook the soufflé. Take it out of the oven when it is firm and has golden brown edges.

15. Gluten-Free Sweet Potato Blondies

Would you believe me if I told you the secret to these irresistible blondies is actually sweet potatoes?

It may seem like an unconventional ingredient, but I thought I would give it a try. Thankfully, I did because these blondies are one of the best desserts I’ve ever had.

The sweet potatoes give the blondies are natural sweetness and add a smooth and creamy texture to the bars.

Plus, they are gluten-free, paleo, dairy-free, grain-free, and oil-free. So you won’t feel any guilt going back for seconds.

16. Sweet Potato Patties

Have a bunch of sweet potatoes in your fridge and are not sure what to do with them? Try out these sweet potato patties for a quick and simple dish.

The sweet potatoes get mashed up with loads of onions and pan-fried to give the patties a nice crispy texture. If you’re looking to avoid the oil, skip the pan-frying and bake them in the oven instead.

The best part about the patties is the versatility of the dish. Serve them as the main dish and top them with sour cream, black beans, and guacamole, or crisp them up and serve with your favorite dipping sauce. The choice is yours!

17. Healthy Sweet Potato Soup

Is there anything better than a warm bowl of soup on a super chilly day?

I’m a big fan of most kinds of soup, but this healthy sweet potato soup is quickly taking the number one spot on my list.

This soup gets better over time, so go ahead and make a double batch to eat all week for lunch and dinner.

Don’t worry if you can’t get through it all too! This soup freezes incredibly well, so you can stick the extras in the freezer and save It for another day.

18. Roasted Squash and Sweet Potatoes

If you are looking for a staple side dish to keep in your rotation, look no further than these roasted squash and sweet potatoes.

Squash and sweet potatoes are basically cousins in the vegetable world and make an excellent pairing. They are similar in texture and color but have an individual taste that you will not be able to resist.

Roasting these veggies at a high heat will give them the perfect consistency.

Don’t count on having leftovers here! Trust me — they will be a fan favorite, even for the pickiest eaters at your table.

19. Air Fryer Roasted Sweet Potatoes

Love French fries but don’t love all the greasiness and unnecessary oil that tends to come with them? Replace them on your plate with air fryer roasted sweet potatoes instead.

I wasn’t convinced that these roasted sweet potatoes would be a solid swap, so I had to make some for myself to be sure. After one bite, I quickly forgot that regular French fries even existed.

Don’t worry if you don’t have an air fryer. These roasted sweet potatoes taste just as good cooked in the oven.

Pro tip: keep a batch of these sweet potatoes in your fridge to throw into everything. Put them in salads, eat them in the morning with some eggs, or as a side dish to your chicken dish.

20. Healthy Slow Cooker Sweet Potato Casserole

When you think of casseroles, you probably think of something very creamy and not so healthy. Well, this recipe is here to change that narrative!

I wasn’t so convinced at first that this casserole would be light and tasty, but I am glad to be proved wrong!

This recipe embraces the natural sweetness of the sweet potato and keeps the additional added sugar to a minimum to create a healthy side dish.

Another great part about this dish is that it is made in a slow cooker. You can set it up and go about your way!

21. Spiralizer Sweet Potato with Goat Cheese, Caramelized Onion and Pine Nuts

Love sweet potatoes? How about goat cheese? Pine nuts and caramelized onions too? Then you’ve come to the right place.

Those ingredients are the stars of this spiralizer sweet potato dish that is great in taste and presentation.

The trick to getting this dish to look amazing is all in the spiralizer tool. The simple kitchen tool will turn your chunky sweet potatoes into beautiful ribbons.

The one-of-a-kind dish can easily be a main course or a side to a protein. Either way, it will wow everyone who takes a bite.

22. Mashed Purple Sweet Potatoes

Don’t let the color of these mashed purple sweet potatoes stop you from eating them.

I know they may not be the typical color for something on your plate and look like they came from a cartoon, but one bite will show you that they are just as good — and maybe even better than typical mashed sweet potatoes.

New to purple sweet potatoes? Get ready to fall in love. Not only are they a pretty healthy option, but they are also loaded with nutrients, are rich in vitamin A, vitamin C, and have lots of fiber.

23. 3 Easy Ways to Cook a Sweet Potato in the Microwave

Need a quick dinner, side dish, or just running short on time to cook your sweet potatoes? This hack is about to become your new favorite trick.

All you have to do is rinse your potatoes, poke a few holes in them with a knife or fork, and place them in the microwave for 5-6 minutes. It’s really that easy.

You could even use the same method to cook sweet potato chunks or slices.

This method will easily be your new go-to when you don’t have time to roast the veggies in the oven.

24. Instant Pot Sweet Potatoes

When you think of cooking in your Instant Pot, you typically think of soups or meat-forward dishes. But did you know you can also use it to have perfectly cooked sweet potatoes?

I wasn’t so sure about this method but decided to give it a try anyway. Let’s just say I was glad I tried it out!

The potatoes were tender all around. The flesh inside the potato was also perfectly caramelized, bringing out the natural sweetness of the sweet potato.

It seems safe to say that this is going to be my new go-to method for cooking sweet potatoes!

25. Black Bean-Sweet Potato Skillet

Your tastebuds are about to fall in love thanks to this black bean-sweet potato skillet.

So, what makes this skillet so incredibly delicious? It’s all in the ingredients.

The sweet potatoes cook with black beans, onions, peppers, and chipotle pepper in a spice-filled broth to make a mouthwatering dish.

The veggies are then served on top of couscous to create the ultimate bite. Not a fan of couscous? No problem. Sub in rice, farro, quinoa, or any grain of your choosing.

26. Healthy Sweet Potato Casserole

Can you believe this sweet potato casserole is gluten-free and dairy-free?

I wasn’t convinced that it would be as tasty as the traditional recipe.

However, after making it myself, I am hooked. It’s light, fluffy, and super filling.

You can also make this casserole vegan with just a few simple swaps. Go with a flax egg and vegan marshmallows, and you’ve got yourself a vegan casserole to indulge in.

27. Easy Sweet Potato Curry (One Pot)

Ready to take your tastebuds on a wild ride? Serve this easy sweet potato curry and give them a trip full of flavors and spice.

Don’t think this recipe is just plain potatoes covered in sauce — it’s way more than that.

Sweet potatoes act as the base and sit in a flavor bath, along with chickpeas, onions, tomatoes, and spinach.

The curry uses coconut milk to keep the curry super creamy. This way, it stays light and healthy, all while giving you those luscious flavors.

28. Vegan Sweet Potato Pie

It doesn’t get more classic than sweet potato pie on Thanksgiving. Want to lighten up the traditional dessert? We’ve got you covered.

This recipe takes everything you love about the classic pie and makes it so you won’t feel grossly full after a big turkey dinner.

So, what is the secret ingredient that makes this so much better than the original? It’s coconut milk.

The milk swaps out for the eggs, giving the pie a lighter but still creamy flavor. Don’t worry if you don’t like coconut. Once this pie is baked, there is no trace of coconut flavor to be found.

29. 6 Amazing Ways to Stuff a Baked Sweet Potato

What’s better than one baked sweet potato? A baked sweet potato with toppings! Want to know what is even better? Having multiple options for all the toppings!

Take your potato to the next level and spice it up with one of these topping options. Not sure which one to pick? Not a problem!

Set up a toppings bar and try them all out. My favorite is easily the buffalo chicken stuffed sweet potato, but the black bean and chipotle stuffed sweet potato are right up there in the rankings.

No matter which one you choose to make, you are ensured to have a tasty, flavorful, and filling meal.

30. Glazed Sweet Potatoes

Vegetables that taste like candy? Sounds like a win-win to me!

You can now trick your tastebuds into thinking that you are eating sweets, thanks to this glazed sweet potato recipe.

The recipe leans towards the sweet side, so serve this along with something savory for a very balanced meal.

This recipe is great for kids who say they hate vegetables. Give them a serving of these sweet potatoes and blow their mind.

31. Orange Sweet Potato Juice Recipe

You’ve heard of freshly squeezed orange juice, but have you ever heard of freshly squeezed sweet potato juice?

I know it sounds weird, but sweet potatoes are one of my favorite foods to eat, so why wouldn’t they taste good in juice form?

Let me be the first to tell you this will quickly become your new favorite drink.

The drink lives up to its name and adds everything orange into the mix. Along with the sweet potato, the recipe also includes oranges and carrots for a super refreshing glass of juice.

32. Sweet Potato Bread

Move over banana bread, there’s a new bread in town about to steal your thunder!

The best part about this recipe is that you don’t have to wait for your sweet potatoes to ripen like bananas. Simply make them whenever you want. You can even use canned in a pinch!

Serve this bread as a healthy dessert, or add a little sweet into your morning breakfast and toast a slice of the fluffy bread.

Did I mention that the bread is also gluten-free and dairy-free? Makes going in for that second slice even easier!

33. Creamy Avocado Lime Sweet Potato Noodles

Have you ever made noodles out of sweet potatoes? It’s a lot easier than it sounds.

All you need is a spiralizer, and you are ready to get going. The simple tool will help transform your chunky potatoes into flowing ribbons.

Don’t have a spiralizer? Not to worry! Use a vegetable peeler or mandolin to get slices. They may be on the thicker side, but they will taste just as good.

These sweet potato noodles get topped with an avocado lime sauce. The pairing of the creamy sauce with the crunchy noodle creates the perfect bite.

34. Whipped Japanese Sweet Potatoes

Tired of eating regular mashed potatoes? Switch it up and add these whipped Japanese sweet potatoes into the rotation.

New to Japanese sweet potatoes? Get ready to fall in love. Unlike your typical potato, Japanese sweet potatoes are purple on the outside and white on the inside. They also have a chestnut-like flavor.

I wasn’t convived these would be as good as regular whipped mashed potatoes, but I was glad to be proved wrong. In fact, I think they are even better and will probably be my new go-to when it comes to mashed potatoes.

35. Ground Turkey Sweet Potato Skillet

Need dinner on the table in 30-minutes or less? Give this ground turkey sweet potato skillet a try.

Not only is this recipe quick and simple to make, but it is also packed with protein and low in carbs.

Being so quick to make, you might think this dish is lacking in flavor. However, it is basically the opposite. The dish includes a spice blend with chili powder, cumin, paprika, garlic powder, onion powder, cayenne pepper, salt, and pepper.

Another great reason this dish is so great is that you can add to it however you’d like. Make it creamy with some Greek yogurt or avocado, serve it on top of cauliflower rice, or add a layer of freshness with a squeeze of fresh lime juice on top.

Not sure what to choose with all these great options? Why not start with our favorite mashed sweet potato recipe. Whip it up in just over 30 minutes and enjoy!

Healthy mashed sweet potato with rosemary in a cast iron saucepan on a table.
Print Recipe
4.67 from 3 votes

Healthy Sweet Potato Mash

This simple, healthy mashed sweet potato recipe uses a single pot and minimal ingredients to create a hearty and comforting side dish that's ready in a little more than 30 minutes. They make a wonderful holiday side dish, but they're great option at any time of the year.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Side Dish
Cuisine: American
Keyword: healthy sweet potatoes, mashed sweet potatoes
Servings: 4
Calories: 324kcal

Ingredients

  • 5 sweet potatoes large, peeled and cubed
  • 3 tbsp unsalted butter
  • 2/3 cup almond milk
  • 2 tsp sea salt divided
  • ground black pepper
  • fresh rosemary optional

Instructions

  • Place the cubed sweet potatoes in a large pot and add enough water to cover them by 1"-2". Season with about a teaspoon of salt. Bring to a boil, and then reduce heat and allow the sweet potatoes to simmer uncovered for approximately 15-25 minutes, depending on the size of your cubes. They're done when you can easily slide a fork in and out.
  • Drain the sweet potatoes and return them to the pot. Add melted butter and mash until the butter is blended in. Add almond milk and remaining sea salt and continue to mash to desired consistency.
  • Transfer the mashed sweet potatoes to a serving dish and season with additional salt and pepper to taste. Garnish with fresh rosemary, if desired.
  • Serve hot with a pat of butter on top, if desired. Leftover mashed potatoes can be stored in the refrigerator for 3-4 days. Reheat leftovers in a pot and add a bit of almond milk to moisten them back up.

Notes

  • to make this recipe vegan, you can swap out the 3 tablespoons of butter with an equal amount of extra virgin olive oil.
  • If you prefer a sweeter dish, add a couple of tablespoons of maple syrup or brown sugar.

Nutrition

Calories: 324kcal | Carbohydrates: 57g | Protein: 5g | Fat: 9g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 23mg | Sodium: 1373mg | Potassium: 955mg | Fiber: 9g | Sugar: 12g | Vitamin A: 40341IU | Vitamin C: 7mg | Calcium: 138mg | Iron: 2mg