Sweet potatoes are one of my favorite ingredients — packed with fiber, antioxidants, and flavor. Here are some of my favorite healthy sweet potato recipes to celebrate this fall favorite!
Eating healthy for me has always been about real food more than following strict rules. As a dietitian, I recommend choosing ingredients that make you feel good, support balanced blood sugar levels (aka loosely balancing your macros), and nourishing your body with foods you genuinely enjoy.
Sweet potatoes have long been one of my favorite root vegetables to cook with because they’re delicious, naturally sweet, and incredibly versatile. Plus they are SWEET!
Whether you’re roasting, baking, or blending them into soups, they’re a good source of fiber, antioxidants, and vitamins and minerals. And because they store well and are inexpensive, they’re an ingredient you can use all year round.
Today, I’m sharing a roundup of healthy sweet potato recipes that I know you’ll love — meals and snacks that celebrate the natural sweetness, color, and nutrient-rich goodness of this powerhouse vegetable.
17 Healthy Sweet Potato Recipes
In this roundup, you’ll find a mix of savory and sweet dishes, easy weeknight meals, hearty bowls, and simple snacks featuring sweet potatoes. Some are classic sweet potato recipes, and others are creative twists using ingredients like purple sweet potatoes, herbs, beans, and whole grains.
Read on for more about the health benefits of sweet potatoes, new ideas for cooking sweet potatoes, and inspiration for a nutritious side dish tonight.
Are Sweet Potatoes Healthy?
Sweet potatoes are incredibly nutrient-dense and offer a long list of benefits. They’re high in beta carotene, which the body converts to vitamin A, supporting eye health and immunity. They contain antioxidants that help neutralize free radicals, protecting cells from oxidative stress. And with their high fiber content, sweet potatoes naturally support gut health.
They also have a lower glycemic index than white potatoes, meaning they can help keep blood sugar steadier — though portion size and preparation always play a role. While potatoes are a good option in many diets, sweet potatoes offer additional nutrients that make them especially appealing for balanced eating.
What Are The Health Benefits Of Sweet Potatoes?
- They are an excellent source of vitamin A (from beta carotene).
- High in fiber, supporting digestion and overall gut health.
- Packed with antioxidants that fight free radicals.
- Provide important vitamins and minerals, including vitamin C, potassium, and manganese.
- Naturally support stable blood sugar levels thanks to their moderate glycemic index.
- Potassium content may help support blood pressure regulation.
- Contain both soluble and insoluble fiber for digestive balance.
- Nutrient-dense yet naturally sweet, making them a great base for both sweet and savory meals.
What Is The Healthiest Way To Eat A Sweet Potato?
The healthiest preparation method depends on your goals, but many nutritionists agree that boiled sweet potatoes retain more antioxidants and offer the lowest impact on blood sugar due to changes in starch composition. That said, a simple baked sweet potato, lightly seasoned roasted sweet potatoes, or even steaming are all wonderful choices.
I personally think the healthiest way to enjoy sweet potatoes is the method you enjoy the most — because sustainable healthy eating depends on loving what you eat!
What To Make With Sweet Potatoes
Below are several sweet potato ideas. Each recipe concept includes a short description and a rough estimate of how many sweet potatoes you’ll need.
Cinnamon Roasted Sweet Potato Cubes
Perfect as a side dish, meal prep item, or salad topping, these sweet potato cubes are simple and comforting.
Ingredients
- 3 medium sweet potatoes, cubed
- 1 tablespoon olive oil
- 1 teaspoon cinnamon
- ½ teaspoon sea salt
Instructions
Step 1: Preheat oven to 425°F and line a baking sheet with foil if yours isn’t nonstick.
Step 2: Toss sweet potato cubes with oil, cinnamon, and salt.
Step 3: Spread evenly and roast for 25–30 minutes.
Step 4: Serve warm or store for meal prep.
Perfect Sweet Potato Fries
Sweet potato fries are one of my greatest food loves as a side dish for any meal or weekend prep day food to serve with proteins all week. Here’s my go-to recipe for perfect baked sweet potato fries.
Ingredients
- 2 large sweet potatoes
- A few tbsp oil
- Kosher salt, cinnamon, and cayenne pepper to taste
Instructions
Step 1: Preheat oven to 400 degrees.
Step 2: Slice potatoes into fry shape.
Step 3: Place potatoes into a bowl and toss with oil and seasonings.
Step 4: Spread onto a sheet pan and bake for about 45 minutes to an hour, until your fries are totally soft, starting to ooze their sweet sugars and wrinkling a bit.
Creamy Sweet Potato Breakfast Bowl
Sweet potatoes for breakfast? Since I’m more of a sweet over savory person, my breakfast potatoes are more yogurt + almond butter based than home fries.
Ingredients
- 1 large sweet potato, cooked and mashed
- ½ cup Greek yogurt
- 1 tablespoon almond butter
- Fruit, granola, or spiced nuts for topping
- Cinnamon or nutmeg
Instructions
Step 1: Mash cooked sweet potato in a bowl.
Step 2: Swirl in yogurt and almond butter.
Step 3: Add toppings and any additional spices.
Step 4: Enjoy warm or chilled.
Mexican Buddha Bowl
This Mexican Buddha Bowl recipe is packed with fresh real food ingredients like purple cabbage and avocado and drizzled with a yogurt-cilantro lime dressing.
Spicy Smoky Sweet Potato Hummus
This recipe features smoked paprika and cayenne pepper to get the spicy and smoked flavor. There is also a bit of mashed sweet potato to give it an ever-so-subtle sweetness, but you can also use pumpkin!
Chickpea Buddha Bowl
This chickpea buddha bowl is packed with wholesome real food, including roasted sweet potatoes, and finished with a golden honey turmeric sauce.
Citrus Curry Farro Salad
This citrus curry farro salad is a great lunch staple to make on prep day. Orange zest, currants, and roasted pistachios combine with hearty farro, curry-spiced sweet potatoes and fresh herbs for a mix of flavors you won’t be able to forget!
Nutty Vanilla Sweet Potato + Kale Soup
This KERF classic recipe is one of my all-time favorite soup recipes. The vanilla aroma was incredible, the kale was thick and chewy, the salty peanuts were a perfect sweet/savory mix.
More Sweet Potato Recipes
Healthy Sweet Potato Nachos — Munchin’ With Maddie
These sheet-pan nachos use roasted sweet potato rounds instead of chips, making them a nutritious and delicious twist on a classic. Topped with avocado, beans, and Greek yogurt, they’re perfect for a lighter snack or fun dinner.
Spiced Sesame Sweet Potatoes — The Healthy Honey
These roasted sweet potatoes are seasoned with sesame, a hint of sweetness, and warming spices. They’re flavorful without being heavy — a perfect option for lunch bowls, salads, or dinner sides.
Sweet Potato Hummus — Sweet Potato Soul
A creamy, slightly sweet hummus made with roasted sweet potatoes — nutritious, flavorful, and great for snacking. Perfect with veggies, pita chips, or spread onto sandwiches and wraps.
Sweet Potato & Avocado Green Salad — Minimalist Baker
A simple yet flavorful salad that combines roasted sweet potato rounds with creamy avocado and crisp greens, dressed in a lemon–maple tahini vinaigrette. Light, vegan, and perfect as a side or main.
Easy Roasted Sweet Potato & Kale Salad with Honey Lemon Tahini Dressing — Whisk In Wellness
This nutrient-packed salad features cubed roasted sweet potatoes and tender kale, all tossed in a velvety honey-lemon tahini dressing. A great recipe for meal prep or a hearty, healthy side dish.
Harissa-Roasted Sweet Potato Power Salad — Dishing Out Health
Bold and spicy, this salad uses harissa-roasted sweet potatoes, quinoa, kale, avocado, and pumpkin seeds, all brought together with a creamy herb-tahini dressing. High in fiber, plant protein, and flavor.
Healthy Roasted Sweet Potato Salad — Fitness Food Chef
Warm roasted sweet potatoes combine with quinoa, chickpeas, and fresh veggies, drizzled with a clean, creamy tahini dressing. Macro-friendly and great for batch cooking or nutritious lunches.
12 Healthy Sweet Potato Recipes — Fannetastic Food
This collection includes everything from baked sweet potatoes to healthy curries and frittatas. If you love simple, approachable home cooking, this small-blog roundup is a great place to start.
47 Sensational Sweet Potato Recipes — Sweet Potato Soul
This massive collection includes everything from sweet potato pancakes to bowls, sides, and mains. It’s a great all-around resource if you want a variety of healthy, creative ways to enjoy sweet potatoes — vegan and non-vegan options included.
