5 Healthy Ways to Serve Sweet Potatoes

Sweet potatoes are chock-full of good nutrition, including lots of vitamins, minerals, fiber, and beneficial antioxidants. They're especially high in vitamin A and beta-carotene. Plus they've got plenty of calcium, potassium, lutein, and Vitamin C. Sweet potatoes also offer a good amount of dietary fiber, and each medium-sized sweet potato has about 100 calories.

Sweet potatoes are inexpensive, easy to find in any grocery store and they store well in a cool dry place. Best of all they have the perfect combination of sweet and savory flavors and are easy to prepare, you don't really even need recipes. Here, for example, are five ways to cook and serve sweet potatoes.


Baked Sweet Potatoes

Baked sweet potatoes are easy and healthy.
Liza McCorkle / Getty Images

Baked sweet potatoes are pretty much the easiest things to make. All you need to do is wash them, pierce the skins with a fork, and put the sweet potatoes in an oven that has been preheated to 400 degrees Fahrenheit. Bake them for about 45 minutes or until the flesh is tender.

If you're short on time, you can 'bake' your potatoes in a microwave. The jacket doesn't have the same crispness of a baked sweet potato, but it's just as delicious. Cooking time varies based on individual microwave power, size of the sweet potatoes, and how many you're cooking. It may take up to 8 minutes, but start checking after 5 minutes or so.


Mashed Sweet Potatoes

Mashed sweet potatoes can be healthy.
Liza McCorkle / Getty Images

Mashed sweet potatoes make such a beautiful side dish with that gorgeous orange color. It's also easy to make and if you can make regular mashed potatoes, then you already know how to make mashed sweet potatoes, but instead of milk and butter, try a little vegetable broth and a touch of cinnamon. If you like something a little sweeter, you can add a little bit of maple syrup or molasses, to taste.


Sweet Potato Fries

Sweet potato fries are healthy if they're baked and not fried.
Joseph De Leo / Getty Images

Yum! Sweet potato fries are a wonderful alternative to French fries and you'll see them quite often on menus. Most of the sweet potato fries you find in restaurants are deep-fried, but they're easy to make at home.

Peel a couple of raw sweet potatoes and slice them into strips the size of regular French fries, which are about 1/4 wide. Put the fries into a large bowl and toss them with a little olive or canola oil, just enough to coat them lightly. Place parchment paper on a baking sheet (or spray the sheet with a non-stick spray) and spread the fries out evenly on the paper. Bake them at 450 degrees Fahrenheit for about 20 minutes, or until they are crisp on the outside and tender on the inside.


In a Veggie Burrito

Sweet potatoes in a burrito.
Philip Wilkins / Getty Images

The flavor of sweet potatoes blends nicely with legumes and corn so here's an easy and delicious veggie burrito idea. Start with a cooked sweet potato. Cut it into small bite-size pieces. Heat up some precooked black beans or pinto beans and a cup or so of sweet corn.

Place a small amount of each ingredient in the middle of a tortilla and add any extra things you like such as hot sauce, salsa, peppers, onions, lettuce or shredded cheese. Fold your burritos and enjoy.

If you're a meat-eater, you can add cooked shredded chicken, beef, pork, or a few cooked shrimps for a hearty and delicious meal.


Grilled Sweet Potatoes

Grilled sweet potatoes are good for you.
Stacy Able / Getty Images

Next time you fire up the grill to cook steak, fish or chicken, go ahead and make grilled sweet potatoes as a side dish. Start by slicing raw sweet potatoes into wedges (just like steak fries) and put them into a bowl. Season with salt and pepper and place them on the grate, over direct heat for about 3 minutes on each side, or just long enough to get some grilling marks growing.

Move the sweets away from the direct heat and let them finish cooking. It should take about half an hour. Be sure to turn them over once or twice will they cook.

A Word From Verywell

Sweet potatoes are loaded with vitamins, minerals, fiber, and antioxidants. They're also not too high in calories so they're perfect to serve as a side dish with your favorite protein.

Was this page helpful?
Article Sources