15 Sweet Potato Recipes for Nutritious Meals

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Sweet potatoes are a fantastic ingredient that can transform any meal into a flavorful and nutritious delight.

These versatile tubers can be enjoyed in a multitude of ways, from hearty main dishes to sweet treats. Packed with vitamins and minerals, sweet potatoes are a delicious way to boost your health.

Join us on a culinary journey as we explore an array of sweet potato recipes that will make your meals both exciting and wholesome.

1. Sweet Potato Casserole

Whether it’s a holiday feast or a cozy family dinner, this casserole will have everyone asking for seconds. The smooth, creamy sweet potato filling is enhanced with a hint of cinnamon and nutmeg, while the pecan topping adds a delightful contrast in texture. It’s like having dessert for dinner, and who wouldn’t want that?

Recipe

Prep Time: 20 minutes
Cook Time: 40 minutes
Course: Side Dish
Cuisine: American
Equipment: Mixing bowl, baking dish, potato masher
No. of Ingredients: 10

Ingredients:

  • 4 large sweet potatoes, peeled and cubed
  • 1/2 cup brown sugar
  • 1/4 cup melted butter
  • 1/2 cup milk
  • 1 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/2 cup chopped pecans
  • 1/2 cup rolled oats
  • 1/4 cup flour

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. Boil the sweet potatoes in a large pot of water until tender, then drain and mash.
  3. Mix in the brown sugar, melted butter, milk, vanilla extract, cinnamon, and nutmeg.
  4. Spread the sweet potato mixture into a greased baking dish.
  5. In a small bowl, combine the chopped pecans, rolled oats, and flour.
  6. Sprinkle the pecan mixture over the sweet potatoes.
  7. Bake for 30-40 minutes until the top is golden brown.

Serve With: Roasted turkey or ham, and a fresh green salad.
Drink With: A crisp white wine or apple cider.

2. Sweet Potato Fries

Sweet Potato Fries are the perfect blend of sweet and savory, making them an irresistible side dish or snack. These fries are crispy on the outside and tender on the inside, seasoned with a touch of paprika and garlic powder for an extra kick. They’re a healthier alternative to regular fries and just as satisfying. Serve them with your favorite dipping sauce, and watch them disappear in no time.

Recipe

Prep Time: 15 minutes
Cook Time: 25 minutes
Course: Side Dish
Cuisine: American
Equipment: Baking sheet, mixing bowl
No. of Ingredients: 5

Ingredients:

  • 3 large sweet potatoes, cut into thin strips
  • 2 tbsp olive oil
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 425°F (220°C).
  2. Toss the sweet potato strips with olive oil, paprika, garlic powder, salt, and pepper in a mixing bowl.
  3. Spread the fries in a single layer on a baking sheet.
  4. Bake for 20-25 minutes, flipping halfway through, until golden and crispy.

Serve With: Burgers, grilled chicken, or as a snack with ketchup or aioli.
Drink With: Iced tea or a cold beer.

3. Mashed Sweet Potatoes

Mashed Sweet Potatoes are a creamy and dreamy side dish that brings a touch of sweetness to your plate. With just the right amount of butter and a hint of maple syrup, these mashed sweet potatoes are a delightful twist on the classic mashed potatoes. They’re easy to make and perfect for any meal, from weeknight dinners to festive holiday spreads.

Recipe

Prep Time: 15 minutes
Cook Time: 20 minutes
Course: Side Dish
Cuisine: American
Equipment: Large pot, potato masher
No. of Ingredients: 5

Ingredients:

  • 4 large sweet potatoes, peeled and cubed
  • 1/4 cup butter
  • 1/4 cup maple syrup
  • 1/2 cup milk
  • Salt and pepper to taste

Instructions:

  1. Boil the sweet potatoes in a large pot of water until tender, then drain.
  2. Mash the sweet potatoes with butter, maple syrup, and milk until smooth.
  3. Season with salt and pepper to taste.

Serve With: Roast beef, pork chops, or as part of a Thanksgiving dinner.
Drink With: Chardonnay or a spiced cider.

4. Sweet Potato Soup

Sweet Potato Soup is a warm and comforting bowl of goodness, perfect for chilly days. This velvety smooth soup is flavored with a hint of ginger and coconut milk, giving it a delightful exotic twist. It’s easy to make and can be enjoyed as a starter or a light main course.

Recipe

Prep Time: 15 minutes
Cook Time: 30 minutes
Course: Soup
Cuisine: Fusion
Equipment: Large pot, blender or immersion blender
No. of Ingredients: 8

Ingredients:

  • 4 large sweet potatoes, peeled and cubed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, grated
  • 4 cups vegetable broth
  • 1 can coconut milk
  • Salt and pepper to taste
  • Olive oil for sautéing

Instructions:

  1. Sauté the onion, garlic, and ginger in olive oil until fragrant.
  2. Add the sweet potatoes and vegetable broth, and bring to a boil.
  3. Reduce heat and simmer until the sweet potatoes are tender.
  4. Blend the soup until smooth, then stir in the coconut milk.
  5. Season with salt and pepper to taste.

Serve With: Crusty bread or a simple green salad.
Drink With: White wine or a light, fruity beer.

5. Baked Sweet Potatoes

Baked Sweet Potatoes are a simple yet delicious side dish that can be dressed up or enjoyed plain. Baking brings out their natural sweetness, and the skin turns delightfully crispy. Top them with a dollop of butter, a sprinkle of cinnamon, or even some marshmallows for a sweet treat.

Recipe

Prep Time: 5 minutes
Cook Time: 45 minutes
Course: Side Dish
Cuisine: American
Equipment: Baking sheet
No. of Ingredients: 3

Ingredients:

  • 4 large sweet potatoes
  • Olive oil
  • Salt to taste

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Rub the sweet potatoes with olive oil and sprinkle with salt.
  3. Place them on a baking sheet and bake for 45 minutes, or until tender.

Serve With: Grilled steak, chicken, or as a side to a hearty salad.
Drink With: Sparkling water or a light red wine.

6. Sweet Potato Hash

Sweet Potato Hash is a hearty and flavorful dish perfect for breakfast, brunch, or even dinner. The sweet potatoes are cubed and cooked with onions, bell peppers, and a mix of spices until crispy and golden. Top it with a fried egg or some avocado slices for an extra touch of deliciousness.

Recipe

Prep Time: 10 minutes
Cook Time: 20 minutes
Course: Breakfast, Brunch
Cuisine: American
Equipment: Skillet
No. of Ingredients: 8

Ingredients:

  • 3 large sweet potatoes, peeled and cubed
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions:

  1. Heat olive oil in a skillet over medium heat.
  2. Add the onions and bell peppers, and cook until softened.
  3. Stir in the garlic, sweet potatoes, smoked paprika, salt, and pepper.
  4. Cook, stirring occasionally, until the sweet potatoes are crispy and tender.
  5. Garnish with fresh parsley before serving.

Serve With: Fried eggs or avocado toast.
Drink With: Freshly squeezed orange juice or coffee.

7. Sweet Potato Pie

Sweet Potato Pie is a classic Southern dessert that’s rich, creamy, and perfectly spiced. The sweet potato filling is blended with sugar, butter, eggs, and a hint of cinnamon and nutmeg, then baked in a flaky pie crust. It’s a delightful way to end any meal, especially during the holiday season.

Recipe

Prep Time: 20 minutes
Cook Time: 50 minutes
Course: Dessert
Cuisine: Southern American
Equipment: Mixing bowl, pie dish, blender
No. of Ingredients: 9

Ingredients:

  • 2 cups mashed sweet potatoes
  • 1/2 cup butter, softened
  • 1 cup sugar
  • 1/2 cup milk
  • 2 eggs
  • 1 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1 unbaked pie crust

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. Blend the sweet potatoes, butter, sugar, milk, eggs, vanilla extract, cinnamon, and nutmeg until smooth.
  3. Pour the mixture into the pie crust.
  4. Bake for 50 minutes, or until a knife inserted in the center comes out clean.

Serve With: Whipped cream or a scoop of vanilla ice cream.
Drink With: A cup of hot coffee or a glass of dessert wine.

8. Sweet Potato Salad

Sweet Potato Salad is a refreshing and nutritious side dish, perfect for picnics or barbecues. This salad features roasted sweet potatoes tossed with a zesty dressing, crunchy celery, and fresh herbs. It’s a delightful alternative to the traditional potato salad and pairs wonderfully with grilled meats.

Recipe

Prep Time: 15 minutes
Cook Time: 25 minutes
Course: Side Dish
Cuisine: American
Equipment: Baking sheet, mixing bowl
No. of Ingredients: 8

Ingredients:

  • 4 large sweet potatoes, peeled and cubed
  • 2 tbsp olive oil
  • 2 celery stalks, chopped
  • 1/4 cup chopped red onion
  • 2 tbsp chopped fresh parsley
  • 1/4 cup mayonnaise
  • 1 tbsp Dijon mustard
  • Salt and pepper to taste

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Toss the sweet potatoes with olive oil, salt, and pepper, then spread on a baking sheet.
  3. Roast for 25 minutes, or until tender and lightly browned.
  4. In a mixing bowl, combine the roasted sweet potatoes, celery, red onion, and parsley.
  5. Mix the mayonnaise and Dijon mustard, then stir into the salad.

Serve With: Grilled chicken or burgers.
Drink With: Lemonade or iced tea.

9. Sweet Potato Tacos

Sweet Potato Tacos are a delicious and healthy twist on traditional tacos. These tacos are filled with spiced roasted sweet potatoes, black beans, and fresh toppings like avocado and cilantro. They’re perfect for a quick weeknight dinner and can be customized with your favorite taco toppings.

Recipe

Prep Time: 15 minutes
Cook Time: 25 minutes
Course: Main Course
Cuisine: Mexican
Equipment: Baking sheet, mixing bowl
No. of Ingredients: 10

Ingredients:

  • 3 large sweet potatoes, peeled and cubed
  • 2 tbsp olive oil
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1 can black beans, drained and rinsed
  • 8 small tortillas
  • 1 avocado, sliced
  • 1/4 cup chopped red onion
  • Fresh cilantro for garnish
  • Lime wedges for serving

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Toss the sweet potatoes with olive oil, cumin, chili powder, salt, and pepper.
  3. Spread on a baking sheet and roast for 25 minutes.
  4. Warm the tortillas and fill with roasted sweet potatoes, black beans, avocado slices, and red onion.
  5. Garnish with fresh cilantro and a squeeze of lime.

Serve With: Salsa and chips or a side of Mexican rice.
Drink With: A cold beer or a margarita.

10. Sweet Potato Pancakes

Sweet Potato Pancakes are a delicious way to start your day. These pancakes are light and fluffy, with a hint of cinnamon and nutmeg that complements the natural sweetness of the sweet potatoes. Serve them with a drizzle of maple syrup and a pat of butter for a breakfast treat that everyone will love.

Recipe

Prep Time: 15 minutes
Cook Time: 15 minutes
Course: Breakfast
Cuisine: American
Equipment: Mixing bowl, griddle or frying pan
No. of Ingredients: 9

Ingredients:

  • 1 cup mashed sweet potatoes
  • 1 cup flour
  • 1 tbsp sugar
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1 cup milk
  • 1 egg

Instructions:

  1. In a mixing bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, and nutmeg.
  2. In another bowl, mix the mashed sweet potatoes, milk, and egg.
  3. Combine the wet and dry ingredients, stirring until just combined.
  4. Heat a griddle or frying pan over medium heat and grease lightly.
  5. Pour batter onto the griddle and cook until bubbles form on the surface, then flip and cook until golden brown.

Serve With: Maple syrup and fresh fruit.
Drink With: Coffee or a smoothie.

11. Sweet Potato Chili

Sweet Potato Chili is a hearty and flavorful dish that’s perfect for a cozy dinner. The sweet potatoes add a natural sweetness that balances the spiciness of the chili. This vegetarian chili is packed with beans, tomatoes, and spices, making it a nutritious and satisfying meal.

Recipe

Prep Time: 15 minutes
Cook Time: 45 minutes
Course: Main Course
Cuisine: American
Equipment: Large pot
No. of Ingredients: 12

Ingredients:

  • 3 large sweet potatoes, peeled and cubed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, chopped
  • 2 cans black beans, drained and rinsed
  • 1 can diced tomatoes
  • 1 can tomato sauce
  • 2 cups vegetable broth
  • 1 tbsp chili powder
  • 1 tsp cumin
  • Salt and pepper to taste
  • Olive oil for sautéing

Instructions:

  1. Sauté the onion, garlic, and bell pepper in olive oil until softened.
  2. Add the sweet potatoes, black beans, diced tomatoes, tomato sauce, and vegetable broth.
  3. Stir in the chili powder, cumin, salt, and pepper.
  4. Bring to a boil, then reduce heat and simmer for 30-45 minutes, until the sweet potatoes are tender.

Serve With: Cornbread or tortilla chips.
Drink With: A cold beer or a glass of red wine.

12. Sweet Potato Muffins

Sweet Potato Muffins are a delightful treat for breakfast or a snack. These moist and flavorful muffins are spiced with cinnamon and nutmeg, and the sweet potatoes add natural sweetness and a lovely texture. They’re easy to make and perfect for enjoying with a cup of coffee or tea.

Recipe

Prep Time: 15 minutes
Cook Time: 25 minutes
Course: Breakfast, Snack
Cuisine: American
Equipment: Muffin tin, mixing bowl
No. of Ingredients: 10

Ingredients:

  • 1 cup mashed sweet potatoes
  • 1 1/2 cups flour
  • 1/2 cup sugar
  • 1/4 cup brown sugar
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/2 cup milk
  • 1/4 cup vegetable oil
  • 1 egg

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. In a mixing bowl, combine the flour, sugar, brown sugar, baking powder, baking soda, cinnamon, and nutmeg.
  3. In another bowl, mix the mashed sweet potatoes, milk, vegetable oil, and egg.
  4. Combine the wet and dry ingredients, stirring until just combined.
  5. Spoon the batter into a greased muffin tin and bake for 20-25 minutes.

Serve With: Butter or cream cheese.
Drink With: Coffee or milk.

13. Sweet Potato Gnocchi

Sweet Potato Gnocchi is a delicious and unique twist on the classic Italian dish. These tender, pillowy gnocchi are made with sweet potatoes and a touch of cinnamon, giving them a subtle sweetness. Serve them with a simple sage butter sauce or your favorite pasta sauce for a delightful meal.

Recipe

Prep Time: 30 minutes
Cook Time: 10 minutes
Course: Main Course
Cuisine: Italian
Equipment: Mixing bowl, large pot
No. of Ingredients: 6

Ingredients:

  • 2 cups mashed sweet potatoes
  • 1 1/2 cups flour
  • 1/2 tsp ground cinnamon
  • 1 egg
  • Salt to taste
  • Butter and sage for sauce (optional)

Instructions:

  1. In a mixing bowl, combine the mashed sweet potatoes, flour, cinnamon, egg, and salt.
  2. Mix until a dough forms, then knead gently until smooth.
  3. Roll the dough into long ropes and cut into small pieces.
  4. Bring a large pot of salted water to a boil and cook the gnocchi until they float to the top.
  5. Serve with a simple butter and sage sauce or your favorite pasta sauce.

Serve With: A green salad or steamed vegetables.
Drink With: A glass of white wine or sparkling water.

14. Sweet Potato Quesadillas

Sweet Potato Quesadillas are a fun and tasty way to enjoy sweet potatoes. These quesadillas are filled with mashed sweet potatoes, black beans, and cheese, then cooked until crispy and golden. They’re perfect for a quick lunch or a casual dinner.

Recipe

Prep Time: 15 minutes
Cook Time: 10 minutes
Course: Main Course
Cuisine: Mexican
Equipment: Skillet
No. of Ingredients: 7

Ingredients:

  • 2 large sweet potatoes, peeled and mashed
  • 1 can black beans, drained and rinsed
  • 1 cup shredded cheese
  • 8 tortillas
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Salsa and sour cream for serving

Instructions:

  1. Spread the mashed sweet potatoes on one half of each tortilla.
  2. Top with black beans and shredded cheese, then fold the tortillas in half.
  3. Heat the olive oil in a skillet over medium heat.
  4. Cook the quesadillas until crispy and golden on both sides.
  5. Serve with salsa and sour cream.

Serve With: A side of guacamole or a simple salad.
Drink With: A cold beer or a margarita.

15. Sweet Potato and Black Bean Burritos

Sweet Potato and Black Bean Burritos are a hearty and nutritious meal that’s perfect for any time of day. These burritos are filled with spiced sweet potatoes, black beans, and rice, then wrapped in a warm tortilla. They’re easy to make and can be customized with your favorite toppings.

Recipe

Prep Time: 20 minutes
Cook Time: 25 minutes
Course: Main Course
Cuisine: Mexican
Equipment: Baking sheet, mixing bowl
No. of Ingredients: 9

Ingredients:

  • 3 large sweet potatoes, peeled and cubed
  • 1 can black beans, drained and rinsed
  • 1 cup cooked rice
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 8 large tortillas
  • 1 cup shredded cheese
  • Salsa and sour cream for serving
  • Olive oil for roasting

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Toss the sweet potatoes with olive oil, cumin, chili powder, salt, and pepper.
  3. Spread on a baking sheet and roast for 25 minutes.
  4. Warm the tortillas and fill with roasted sweet potatoes, black beans, rice, and shredded cheese.
  5. Roll up the burritos and serve with salsa and sour cream.

Serve With: A side of tortilla chips or a simple salad.
Drink With: A cold beer or a margarita.

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