25+ Healthy Sweet Potato Recipes (2024)

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Health benefits of sweet potatoes Okay. I’m convinced. Let’s sweet potato-load all the foods! Breakfast healthy sweet potato recipes Wholesome 5-Minute Sweet Potato Smoothie Sweet Potato Chocolate Peanut Butter Overnight Oats Fluffy Whole Wheat Sweet Potato Muffins Crustless Spinach Sweet Potato Quiche Sweet Potato Peanut Butter Muffins Mini Sweet Potato Pancakes Black Bean Sweet Potato Quesadillas Baked Apple Sweet Potato Oatmeal Healthy sweet potato side dishes 35-Minute Instant Pot Sweet Potatoes (Whole Sweet Potatoes) 15-Minute Skillet Sweet Potatoes Super Easy Oven Baked Sweet Potatoes Sweet Potato Tots Main dish healthy sweet potato recipes Turkey Sweet Potato Shepherds’s Pie Sweet Potato Salmon Poppers Instant Pot Black Bean and Sweet Potato Chili Sweet Potato Apple Sausage Skillet 20-Minute Sheet Pan Sausage and Veggies Sweet potato dessert recipes Vegan Chocolate Sweet Potato Frosting Sweet Potato Chickpea Blondies Sweet Potato Peanut Butter Balls Moist Chocolate Sweet Potato Cupcakes Sweet Potato Banana Bread Chocolate Sweet Potato Cookies Paleo Sweet Potato Brownies Blueberry Sweet Potato Bread Easy Sweet Potato Cookies 25+ Healthy Sweet Potato Recipes: Sweet Potato Peanut Butter Muffins Ingredients Instructions Notes Leave a comment & rate this recipe Comments 2 comments on “25+ Healthy & Delicious Sweet Potato Recipes” FAQs References

Home » Recipe Roundups » 25+ Healthy & Delicious Sweet Potato Recipes

by Taesha Butler on Sep 28, 2021 (updated Aug 2, 2023)

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5 from 3 votes

Sweet potatoes are a delicious, healthy, and versatile veggie that can easily be enjoyed sweet or savory. And thesesweet potato recipesare going to help you enjoy this nutritious root vegetable in everything from smoothies and muffins to sheet pan and skillet dinners!

Do you have a bag of beautiful sweet potato in your fridge or pantry, but you are feeling a bit lost on how to put them to use? I hear ya! I love sweet potatoes, but I need to shake it up a bit in how I eat them so that I don’t get sweet potato burnout (its a thing, TNNers).

Health benefits of sweet potatoes

Sweet potatoes are a starchy root vegetable that is available in many places year round! Known for their dazzling orange color, these root tubers serves up some serious vitamins and minerals. Such as…

fiber. They have oodles of it. Especially when you eat the skin. 1 medium sweet potato has 6 grams of dietary fiber. (source)
potassium. A good alternative for those of you who can’t eat or don’t like bananas.
copper. This is an essential metal for making red blood cells and keeping your heart healthy.
vitamin C. One cup of baked sweet potato52% of your daily requirements. Move over oranges! (source)
beta-carotene. Like carrots, sweet potatoes can be great for eye health.
Manganese. 43% of your dailyvalueof manganese can be found in one cup of baked sweet potato. Manganese is important for brain health.

Okay. I’m convinced. Let’s sweet potato-load all the foods!

Awesome! I’m glad we are on the same page!

Here is a collection of some of my favorite recipes using the amazing and beautiful sweet potato! A little something for everyone and all the meals….including dessert!

Go on! And veggie-load you life!

Breakfast healthy sweet potato recipes

Wholesome 5-Minute Sweet Potato Smoothie

This sweet potato smoothie is creamy and beautifully thick. Made with either cooked or canned sweet potato, it also features banana, cinnamon, peanut butter, and Greek yogurt. Ready within 5 minutes using a high-powered blender, it makes for a wonderful veggie-loaded breakfast smoothie or snack

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Sweet Potato Chocolate Peanut Butter Overnight Oats

These Sweet Potato Chocolate Peanut Butter Overnight Oats are the perfect easy breakfast to throw together and take on the go. Perfectly sweet, veggie-loaded, and a classic flavor combo, this no-cook recipe will be a favorite.

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Fluffy Whole Wheat Sweet Potato Muffins

Fluffy, moist, flavorful and perfectly sweetened, these sweet potato muffins are delicious, made with whole wheat flour, are lower in added sugar than traditional muffin recipes, and a wonderful veggie muffin to add to your breakfast or snack rotation!

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Crustless Spinach Sweet Potato Quiche

This Crustless Spinach Sweet Potato Quiche recipe is the perfect, easy vegetarian breakfast. With the combination of potatoes, spinach, onion and goat cheese, it is a delicious way to eat more veggies. Naturally gluten free and great for meal prep.

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Sweet Potato Peanut Butter Muffins

Sweet Potato Peanut Butter Muffins are easy peasy to whip up and a delicious way to get vitamin-rich sweet potato into your family’s bellies. Paired with delicious peanut butter and made with just 8 simple ingredients, these muffins make the perfect addition to any breakfast or are a healthy snack.

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Mini Sweet Potato Pancakes

These mini Healthy Sweet Potato Pancakes are made with simple ingredients you probably already have, are naturally sweetened, the perfect size for little eaters and are a delicious way to get veggies in at breakfast.

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Black Bean Sweet Potato Quesadillas

This Black Bean Sweet Potato Quesadilla recipe is easy to make, loaded with flavor, and is full of healthy ingredients. Vegetarian and easily gluten free, this is a simple veggie meal that is always a crowd pleaser!

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TheseOne-Skillet Sweet Potato & Kale with Eggsare all of the best parts of breakfast in one pan!

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Baked Apple Sweet Potato Oatmeal

Cozy, warm, and full of seasonal flavors, this Baked Apple Sweet Potato Oatmeal is the perfect breakfast to wake up with. Veggie-loaded with amazing sweet potato and brought next level with sweet apple and warm spices, this baked oatmeal can easily be vegan and gluten-free.

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Healthy sweet potato side dishes

35-Minute Instant Pot Sweet Potatoes (Whole Sweet Potatoes)

No peeling! No chopping! Instant Pot Sweet Potatoes are such an easy and quick way to cook-up whole sweet potatoes. Fork tender, delicious, simple, and done in about 30 minutes—the perfect healthy vegetable side dish to any dinner.

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15-Minute Skillet Sweet Potatoes

These Skillet Sweet Potatoesare the perfect veggie side dish. Done in about 15 minutes, this versatile dish goes with so many meals, uses just 4 ingredients and is the perfect addition to your meal prep!

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Super Easy Oven Baked Sweet Potatoes

Looking for a delicious side dish? Or maybe just a jumping off point for an easy, healthy dinner? Try Oven Baked Sweet Potatoes! Minimal prep, just one ingredient (sweet potatoes!) and done baking in about an hour, these fluffy + perfectly cooked sweet potatoes are perfect to enjoy in so many ways.

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Sweet Potato Tots

These delicious and healthy Sweet Potato Tots are a delicious finger food to add to your life! Gluten free, plant based, and nut free….they are going to be a new favorite veggie side!

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Main dish healthy sweet potato recipes

Turkey Sweet Potato Shepherds’s Pie

This Turkey Sweet Potato Shepherd's Pie is loaded with vegetables and protein. The ground turkey filling is cooked with an easy flavorful gravy and mixed with easy frozen veggies. Topped with fluffy mashed sweet potatoes and then oven-baked, this is the perfect healthy and comforting weeknight dinner. Perfect as part of meal prep and easily gluten free and/or dairy-free.

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This easy one-pan dinner recipe is perfect for when you’re short on time, but looking for a dinner idea that’s satisfying. In 35 minutes, it combines ground turkey and sweet potato cubes with black beans, spinach, and salsa, creating a simple but hearty meal. Top with cilantro, sour cream, and avocado, and enjoy!

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Sweet Potato Salmon Poppers

Loaded with healthy starches,beta-carotene from the sweet potatoes, protein and Omega-3s from the salmon, and easy-peasy to make….these Sweet Potato Salmon Popper are a parents dream for dinner time!

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Instant Pot Black Bean and Sweet Potato Chili

Instant Pot Black Bean & Sweet Potato Chili is an easy, healthy and delicious dinner! This cozy soup is gluten free, vegan and family-friendly.

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Sweet Potato Apple Sausage Skillet

Who doesn't love a quick and easy 30-minute meal made in a skillet? This sweet potato apple sausage skillet dinner comes together super quick, is full of flavor and protein. Gluten free and easily made Paleo and Whole30 with compliant sausage

20-Minute Sheet Pan Sausage and Veggies

This Sheet Pan Sausage and Veggies recipe is going to be your new favorite easy dinner! Sweet potato, broccoli, cauliflower, green beans, and your favorite sausage all seasoned to perfection and roasted up in just 20 minutes on one pan.

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Sweet potato dessert recipes

Vegan Chocolate Sweet Potato Frosting

This Chocolate Sweet Potato Frosting is smooth, creamy and downright decadent! Made with cooked sweet potato, melted chocolate chips, cocoa powder and just a little maple syrup, you will be amazed by how delicious this vegan frosting is.

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Sweet Potato Chickpea Blondies

These Sweet Potato Chickpea Blondies are easy to make and are delicious. Perfect for a protein packed snack or healthy dessert. And you can't even taste the chickpeas!

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Sweet Potato Peanut Butter Balls

This Sweet Potato Peanut Butter Ball recipe is a healthier twist on a classic holiday treat. Made with just a few simple and easy-to-find ingredients, they taste so much like a “buckeye cookie."

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Moist Chocolate Sweet Potato Cupcakes

These Chocolate Sweet Potato Cupcakes are rich, moist and the perfect sweet treat. Mixed all in one bowl, naturally sweetened, and done in 20 minutes, these cupcakes are dairy-free and easily gluten free. Top them with rich sweet potato frosting for an extra decadent dessert.

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Sweet Potato Banana Bread

Super moist texture, the perfect balance of natural sweetness, and studded with chocolate chips, this sweet potato banana bread is quick to become a favorite. Easy to make and lighter on sugar than most banana bread recipes. Perfect for a healthier dessert or fun snack option.

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Chocolate Sweet Potato Cookies

These Chocolate Sweet Potato Cookies are so dang good! Naturally gluten free and made with real food ingredients, they are packed with goodness! Perfect for a healthy snack, breakfast or lunch box addition!

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Paleo Sweet Potato Brownies

Fudgy and delicious, these one-bowl Sweet Potato Brownies are super easy to make! Packing good-for-you sweet potatoes, you are going to be dazzled that these bites of heaven are also Paleo, gluten free and dairy-free.

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Blueberry Sweet Potato Bread

Made from whole grains and naturally sweetened, this Healthy Blueberry Sweet Potato Bread is a delicious breakfast, snack or treat. Mixed together in one bowl and into the oven it goes, this recipe will be a new family favorite!

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Easy Sweet Potato Cookies

These easy Sweet Potato Cookies are a simple and flavorful dessert. Easy to make in minutes, can easily be gluten free and vegan. Roll them in a little coconut sugar before baking to make these cookies a little extra-special!

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5 from 3 votes

25+ Healthy Sweet Potato Recipes: Sweet Potato Peanut Butter Muffins

Yield: 10

Prep Time: 5 minutes mins

Cook Time: 18 minutes mins

Total Time: 23 minutes mins

Cuisine: American

Course: Breakfast

Author: Taesha Butler

One-Bowl Sweet Potato Peanut Butter Muffins are easy peasy to whip up and a delicious way to get vitamin-rich sweet potato into your family’s bellies. Paired with delicious peanut butter and made with just 8 real food ingredients, these muffins make the perfect addition to any breakfast or as a healthy snack.

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Ingredients

▢ 1 cup smooth natural peanut butter
▢ 1/2 cup cooked and mashed sweet potato
▢ 3 eggs
▢ 1/2 tsp baking soda
▢ 1/4 cup maple syrup or honey
▢ 1/2 tsp vanilla extract
▢ 1/2 tsp ground cinnamon
▢ 1/4 tsp ground ginger
▢ 1/4 tsp sea salt, omit if using salted peanut butter

Instructions

Preheat your oven to 350F and line a muffin tin.
Combine all ingredients in a blender or food processor and run until smooth. You may need to scrape down the sides a few time to insure that all ingredients gets blended in.
Using a 1/4 cup measuring cup, portion batter out between lined muffin tin holes.
Bake for 16-18 minutes or until a toothpick inserted in the center of a muffin comes out clean.
Let cool for 15-20 minutes and then enjoy! Store leftovers in fridge for up to a week or in freezer!

Notes

To make these peanut butter muffins Paleo just sub the peanut butter with almond butter.
You can also sub the sweet potato with pumpkin or butternut squash! Still veggie-loaded. Still delicious!

Calories: 199kcal, Carbohydrates: 12g, Protein: 8g, Fat: 14g, Saturated Fat: 3g, Cholesterol: 49mg, Sodium: 263mg, Potassium: 226mg, Fiber: 2g, Sugar: 8g, Vitamin A: 1015IU, Vitamin C: 1mg, Calcium: 31mg, Iron: 1mg

Recipe Roundups sweet potato

originally published on Sep 28, 2021 (last updated Aug 2, 2023)

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FAQs

What is the healthiest way to eat sweet potatoes? ›

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

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Are sweet potatoes healthy for losing weight? ›

Absolutely. Besides their health benefits, sweet potatoes are a great addition to any weight loss diet. First up, they're very high in fibre — especially soluble fibre. Soluble fibre is excellent because it slows down your digestion and helps you feel full, which can curb the urge to snack between meals.

Get More Info Here ›

Can eating a sweet potato every day unhealthy? ›

If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.

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Are sweet potatoes anti-inflammatory? ›

The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!

Is it healthier to bake or microwave a sweet potato? ›

It's really the best way. Microwaving sweet potatoes cuts down cook time by 45 to 55 minutes, and, according to a 2018 study, helps maintain the potato's nutritional value. All cooking methods cause foods to lose some of their nutrients, but the quicker your potato cooks, the more nutrients it will retain.

Should you eat the skin of sweet potatoes? ›

The Bottom Line

You can eat sweet potato skin. It's a good source of fiber, a nutrient that may help lower the risk of heart disease and keep you feeling full for longer periods of time. The next time you make a sweet potato dish, whether it's a roasted side dish or a hearty, cozy casserole, leave the peel on.

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Is sweet potato a carb or protein? ›

‌Sweet potatoes have a lot of carbohydrates. One 5-inch sweet potato has about 26 grams of carbohydrates. In a low-carb diet, one sweet potato has half of the calories from carbohydrates that you may be allowed. But that's still less than the carb content of a white potato: 35 grams, on average.

Who should avoid sweet potatoes? ›

People with kidney problems must avoid eating sweet potatoes because an improper functioning kidney cannot remove potassium from their body, causing high potassium levels that can be harmful to them. Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones.

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Is sweet potato a laxative? ›

Owing to its moderate fiber content, sweet potatoes work as a natural laxative. A study titled 'Improvement of Constipation in Leukemia Patients Undergoing Chemotherapy Using Sweet Potato' found that the patients had better digestion in about 5 days.

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What are the disadvantages of sweet potatoes? ›

Consuming sweet potatoes in excess can result in sweet potato side effects such as Vitamin A toxicity, which is manifested in skin rashes and headaches. Due to high fibre content, excess intake of sweet potatoes can result in bloating, stomach pain and diarrhoea.

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What organ does sweet potato help? ›

Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.

Get More Info Here ›

Which is better, baked or boiled sweet potatoes? ›

Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato. Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them!

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Are sweet potatoes healthier cooked or raw? ›

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 considered an excellent source ( 33 , 34 ).

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Is it better to steam or bake sweet potatoes? ›

Steaming sweet potatoes preserves more of their nutrients and is a faster alternative than baking.

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Does frying sweet potatoes remove nutrients? ›

Boiling retained more iron and copper while frying retained more zinc, magnesium, sodium and calcium in both Irish and sweet potato tubers. Boiling retained more carbohydrate while frying retained more vitamin C and minerals.