15 Sweet Potato Healthy Recipes for Delicious and Nutritious Meals

Sweet potatoes are not just delicious; they are also packed with nutrients that can support a healthy diet. Exploring a variety of healthy recipes that feature sweet potatoes can help you enjoy their sweet flavor while reaping their many health benefits.

Whether you’re looking for savory dishes or sweet treats, sweet potatoes can be used in countless ways to create satisfying meals.

Incorporating sweet potatoes into your cooking routine can add both color and nutrition to your plate. With their versatility, you can find exciting recipes that fit any meal of the day, from breakfast to dinner.

Get ready to enjoy the wholesome goodness of sweet potatoes in dishes that you and your family will love!

1) Sweet Potato Black Bean Tacos

Sweet potato black bean tacos are a tasty and healthy option for dinner. You can enjoy the flavors of the sweet potatoes and black beans wrapped in a warm tortilla.

Start by baking sweet potatoes until they are tender and caramelized. This usually takes about 30 to 40 minutes at 400°F (200°C).

While they bake, warm black beans in a skillet with onions and spices for extra flavor.

Once everything is ready, assemble your tacos. Spread some black beans on a tortilla, add sweet potatoes, and top with avocado or your favorite salsa.

Ingredients

• 2 medium sweet potatoes
• 1 can black beans
• 1 tablespoon olive oil
• 1 small onion
• Tortillas
• Avocado (optional)
• Salsa (optional)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Peel and cube the sweet potatoes.
3. Toss sweet potatoes in olive oil, salt, and pepper.
4. Spread on a baking sheet and bake for 30-40 minutes.
5. In a skillet, warm black beans and sauté onions until soft.
6. Assemble tacos by adding black beans and sweet potatoes to tortillas.
7. Top with avocado and salsa if desired.

2) Roasted Sweet Potatoes with Maple Glaze

Roasted sweet potatoes with maple glaze are a delicious side dish. They have a sweet and rich flavor that makes them hard to resist. You’ll love how easy they are to prepare.

Start by preheating your oven to 425°F (220°C). Cut the sweet potatoes into cubes and toss them with a little olive oil, salt, and pepper. Spread them out on a baking sheet.

For the glaze, mix pure maple syrup with a bit of cinnamon. Drizzle this mix over the sweet potatoes before roasting. Bake for about 25 to 30 minutes, stirring halfway through.

The sweet potatoes will caramelize and get a nice glaze. Serve them warm for a tasty addition to any meal.

Ingredients

• 2 large sweet potatoes
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1/4 cup pure maple syrup
• 1 teaspoon ground cinnamon

Cooking Instructions

1. Preheat the oven to 425°F (220°C).
2. Cut sweet potatoes into cubes.
3. Toss with olive oil, salt, and pepper.
4. Spread on a baking sheet.
5. Mix maple syrup and cinnamon.
6. Drizzle over sweet potatoes.
7. Roast for 25 to 30 minutes, stirring halfway through.

3) Coconut Curry Sweet Potato Soup

Coconut curry sweet potato soup is a warm and comforting dish perfect for any time of the year. This soup has a creamy texture and rich flavors that make it a favorite. You can easily prepare it with simple ingredients.

You start by roasting sweet potatoes, which brings out their natural sweetness. Combining them with coconut milk and curry spice creates a delightful taste. Adding chickpeas and kale boosts the nutrition, making it a healthy choice for dinner.

This dish is vegan and packed with plant-based protein. Serve it with a side salad for a complete meal.

Ingredients

• 2 large sweet potatoes, peeled and diced
• 1 can of coconut milk
• 1 tablespoon curry powder
• 1 can chickpeas, drained
• 1 cup kale, chopped
• 1 onion, diced
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper. Roast for 25 minutes.
3. In a pot, add diced onion and sauté until soft.
4. Add curry powder and cook for another minute.
5. Stir in roasted sweet potatoes, coconut milk, and chickpeas. Cook for 10 minutes.
6. Mix in kale and heat briefly until wilted. Enjoy!

4) Sweet Potato and Kale Salad

This sweet potato and kale salad is a tasty, healthy choice. The combo of roasted sweet potatoes and fresh kale offers a great mix of flavors and textures. You’ll love how the sweetness of the potatoes pairs perfectly with the hearty kale.

Start by roasting your sweet potatoes until they are tender. You can season them with a little olive oil, salt, and pepper.

Once they’re ready, toss them with the kale. Adding some red onion can give it a nice crunch and extra flavor. Drizzle with your favorite dressing, maybe a honey mustard one, for a touch of sweetness.

Ingredients

• 2 medium sweet potatoes
• 4 cups kale
• 1/2 red onion
• 2 tablespoons olive oil
• Salt and pepper to taste
• Dressing of your choice

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Peel and cube the sweet potatoes.
3. Toss sweet potatoes with olive oil, salt, and pepper.
4. Roast sweet potatoes for about 25-30 minutes.
5. Chop the kale and thinly slice the red onion.
6. In a bowl, combine roasted sweet potatoes, kale, and onion.
7. Add dressing and toss to combine.

5) Mashed Sweet Potatoes with Garlic

Mashed sweet potatoes with garlic are a delicious and healthy side dish. This recipe is simple and perfect for any meal. The sweet flavor of the potatoes pairs well with the savory taste of garlic.

To make this dish, start by boiling your sweet potatoes until they are fork-tender. This usually takes about 15-20 minutes. Once cooked, drain and mash them until smooth.

Add roasted garlic for an extra burst of flavor. Mixing in a bit of butter or olive oil can also enhance the creaminess. For a twist, try using Greek yogurt instead of sour cream for added protein.

Ingredients

• 2 medium sweet potatoes
• 4 cloves of garlic
• 2 tablespoons butter or olive oil
• Salt and pepper to taste

Cooking Instructions

1. Peel and chop the sweet potatoes.
2. Boil them in salted water for 15-20 minutes until tender.
3. In the last 10 minutes, roast the garlic in foil at 375°F (190°C).
4. Drain the sweet potatoes and mash them.
5. Stir in the roasted garlic, butter, and seasonings. Enjoy!

6) Sweet Potato Quinoa Bowl

A Sweet Potato Quinoa Bowl is a healthy and filling meal. It combines nutritious ingredients that are easy to prepare. Start with cooked quinoa and roasted sweet potatoes.

You can add various vegetables like bell peppers and chickpeas for extra flavor and nutrition. This bowl is versatile, allowing you to use what you have on hand.

Feel free to top it with your favorite dressing or sauces for added taste. The colorful ingredients make it not only tasty but also visually appealing.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 large sweet potato
• 1 cup bell peppers
• 1 can chickpeas
• Olive oil
• Salt and pepper

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Cook quinoa by rinsing it and adding it to boiling water. Simmer for 15 minutes.
3. Peel and cube sweet potato, toss with olive oil, salt, and pepper.
4. Roast sweet potatoes for about 25 minutes until tender.
5. Combine quinoa, sweet potatoes, bell peppers, and chickpeas in a bowl.
6. Serve warm and enjoy your meal!

7) Baked Sweet Potato Fries

Baked sweet potato fries are a tasty and healthy snack you can enjoy any time. They are easy to make and can be a great side dish with your meals.

To prepare, slice your sweet potatoes into thin wedges. A sharp knife makes this simpler. You want them to be uniform so they bake evenly.

Toss the fries in a bit of vegetable oil and your favorite seasonings like salt and paprika. This helps them get crispy in the oven.

Bake them at 425°F (220°C) for about 25-30 minutes. Flip halfway through for even cooking. They’ll be golden and delicious when done!

Ingredients

• 2 large sweet potatoes
• 2 tablespoons vegetable oil
• 1 teaspoon sea salt
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder (optional)

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Slice the sweet potatoes into wedges.
3. Toss wedges in vegetable oil and seasonings.
4. Spread them on a baking sheet in a single layer.
5. Bake for 25-30 minutes, flipping halfway through.

8) Vegan Sweet Potato Chili

Vegan sweet potato chili is a hearty and healthy dish that’s perfect for any night. It’s not only delicious but also packed with nutrients. Sweet potatoes add a natural sweetness, while spices give it a nice kick.

To make this dish, you’ll need a few veggies like onion, garlic, and peppers. Don’t forget the spices, like chili powder and cumin, to enhance the flavor. You can use vegetable broth as the base.

It’s easy to customize this chili. You can add beans for extra protein or throw in your favorite vegetables. This recipe is great for meal prep or feeding a crowd.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 jalapeño, chopped
• 2 cups vegetable broth
• 1 can black beans, drained
• 1 can diced tomatoes
• 2 teaspoons chili powder
• 1 teaspoon cumin

Cooking Instructions

1. In a large pot, heat 5 tablespoons of vegetable broth over medium heat.
2. Add onion, garlic, and jalapeño. Cook until softened.
3. Stir in sweet potatoes, chili powder, cumin, and remaining broth.
4. Add black beans and tomatoes, and bring to a boil.
5. Reduce heat. Simmer uncovered for about 45 minutes, stirring occasionally.

9) Sweet Potato Breakfast Hash

Sweet potato breakfast hash is a tasty and healthy start to your day. It combines sweet potatoes with colorful veggies for a nutritious meal. You can easily make it in one pan, which saves time on clean-up.

To make this dish, you can add proteins like eggs, chicken sausage, or scrambled tofu. This adds flavor and keeps you feeling full longer. It’s perfect for meal prep since you can enjoy it all week.

Ingredients

• 2 medium sweet potatoes, diced
• 1 bell pepper, chopped
• 1 onion, diced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Optional: eggs, sausage, or tofu

Cooking Instructions

1. Heat olive oil in a large skillet over medium heat (about 350°F or 180°C).
2. Add sweet potatoes, bell pepper, and onion. Cook for about 10 minutes, stirring occasionally.
3. Stir in paprika, garlic powder, salt, and pepper.
4. Cook until sweet potatoes are tender, about 5 more minutes.
5. Top with your choice of protein and enjoy!

10) Sheet-Pan Sweet Potato and Chicken

This sheet-pan sweet potato and chicken recipe is simple and delicious. You can prepare it quickly with minimal cleanup, making it perfect for busy weeknights.

You’ll need chicken thighs, sweet potatoes, and a few seasonings. The sweet potatoes get tender and slightly caramelized, while the chicken comes out juicy and full of flavor.

Simply toss everything on a baking sheet and let the oven do the work. You can pair it with a fresh salad for a complete meal.

Ingredients

• 4 chicken thighs
• 2 medium sweet potatoes, cubed
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Optional: mixed greens for serving

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. In a bowl, mix chicken, sweet potatoes, olive oil, garlic powder, salt, and pepper.
3. Spread the mixture on a baking sheet.
4. Bake for 25-30 minutes until chicken is cooked through and sweet potatoes are tender. Enjoy!

11) Twice-Baked Sweet Potatoes

Twice-baked sweet potatoes are a delicious and healthy dish. They are easy to make and perfect for any meal. You can enjoy them as a side or a main dish.

Start by baking sweet potatoes in the oven at 425°F (220°C) until they are soft. Once they cool, cut the tops off and scoop out the insides. Mix the sweet potato flesh with ingredients like Greek yogurt, maple syrup, and spices for flavor.

Fill the potato skins with the creamy mixture and bake again until heated through. This adds a wonderful taste and texture.

Ingredients

• 2 medium sweet potatoes
• 1/2 cup Greek yogurt
• 2 tablespoons maple syrup
• 1/2 teaspoon cinnamon
• Salt to taste
• Butter (optional)

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Bake sweet potatoes for about 45 minutes or until soft.
3. Let them cool, then cut off the tops and scoop out the insides.
4. Mix the sweet potato flesh with yogurt, maple syrup, cinnamon, and salt.
5. Spoon the mixture back into the potato skins.
6. Bake for an additional 15-20 minutes, then serve.

12) Sweet Potato Enchiladas

Sweet potato enchiladas are a delicious and healthy meal option. They are packed with nutrients and flavors that everyone will enjoy. You can make them quickly for a satisfying dinner.

Start by boiling sweet potatoes until they are tender. This takes about 25 to 30 minutes. Peel and mash them, then mix in black beans and spices for extra taste.

Next, fill corn tortillas with the sweet potato mixture. Roll them tightly and place them in a baking dish. Pour enchilada sauce on top and sprinkle with cheese if you like.

Bake in a preheated oven at 375°F (190°C) for about 20 minutes. You can also broil for a few minutes to make the top bubbly and golden.

Ingredients

• 2 large sweet potatoes
• 1 can black beans
• 8 corn tortillas
• 1 cup enchilada sauce
• Optional: cheese and spices

Cooking Instructions

1. Boil sweet potatoes until tender, about 25-30 minutes.
2. Peel and mash the sweet potatoes.
3. Mix in black beans and spices.
4. Fill tortillas with the mixture and roll.
5. Place in a baking dish.
6. Pour enchilada sauce over the top.
7. Bake at 375°F (190°C) for 20 minutes.
8. Broil for a few minutes for a bubbly top.

13) Sweet Potato Veggie Burgers

Sweet potato veggie burgers are a delicious and healthy choice for lunch or dinner. They are packed with flavor and nutrients. You can enjoy them on a bun or as a salad topping.

To make these burgers, you’ll need sweet potatoes, chickpeas, and some spices for seasoning. They are not only tasty but also gluten-free, making them a great option for many diets.

You can customize these burgers with your favorite toppings. Consider adding avocado, fresh greens, or your choice of sauce for an extra kick.

Ingredients

• 1 cup cooked sweet potatoes
• 1 cup cooked chickpeas
• 1/2 cup gluten-free oats
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Olive oil for cooking

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Mash sweet potatoes and chickpeas in a bowl.
3. Stir in oats, garlic powder, paprika, salt, and pepper.
4. Form the mixture into patties.
5. Heat olive oil in a pan over medium heat.
6. Cook patties for about 5 minutes on each side until golden brown.
7. Serve warm with your favorite toppings.

14) Sweet Potato Casserole with Pecans

This sweet potato casserole is a tasty and healthy choice. It features creamy sweet potatoes topped with a crunchy layer of pecans and oats.

To make this dish, start by baking your sweet potatoes. You can bake them at 375°F (190°C) until they are soft. Once baked, mash them and mix in your favorite seasonings.

For the topping, you’ll combine oats, chopped pecans, and a little butter. Spread this mixture evenly over the mashed sweet potatoes for a satisfying crunch.

Enjoy this casserole as a side dish, perfect for holiday meals or any family gathering!

Ingredients

• 3-4 medium sweet potatoes
• 1 cup oats
• 1 cup chopped pecans
• ¼ cup butter
• ¼ cup brown sugar (or coconut sugar)
• ½ teaspoon cinnamon
• Pinch of salt

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. Bake sweet potatoes for 40-50 minutes.
3. Mash the baked sweet potatoes in a bowl.
4. In another bowl, mix oats, pecans, butter, brown sugar, cinnamon, and salt.
5. Spread the oat mixture over the sweet potatoes.
6. Bake for an additional 20 minutes or until golden.

15) Spiced Sweet Potato Pancakes

Spiced sweet potato pancakes are a delicious and healthy option for breakfast or brunch. They offer a lovely blend of flavors that make your morning brighter. You can easily make them fluffy while enjoying the natural sweetness of sweet potatoes.

You will love how simple they are to prepare. Just mash the sweet potatoes and mix them with eggs, flour, and spices. A hint of cinnamon and nutmeg adds extra warmth to each bite.

Cook the pancakes on a skillet over medium heat, about 350°F (175°C). Flip them when bubbles form on the surface. Serve with maple syrup or your favorite toppings for an extra treat.

Ingredients

• 1 cup mashed sweet potatoes
• 2 eggs
• 1 cup flour
• 1 tsp baking powder
• ½ tsp cinnamon
• ¼ tsp nutmeg
• A pinch of salt
• Oil for cooking

Cooking Instructions

1. Mix the mashed sweet potatoes and eggs together in a bowl.
2. In another bowl, combine flour, baking powder, cinnamon, nutmeg, and salt.
3. Stir the dry mixture into the sweet potato mixture until blended.
4. Heat oil in a skillet over medium heat.
5. Pour batter onto the skillet and cook until bubbles form. Then, flip and cook until golden.