Get ready to fall in love with one of the most nutritious and delicious vegetables out there: sweet potatoes! Not only are they packed with vitamins, minerals, and antioxidants, but they’re also incredibly versatile. Whether you’re looking to fuel your workouts, support your weight loss journey, or simply add some variety to your meals, sweet potatoes are an excellent choice.
In this article, we’ll share 20 mouth-watering sweet potato recipes that will satisfy your cravings while supporting your health goals. From savory main dishes to sweet treats and everything in between, these recipes showcase the incredible potential of sweet potatoes. So, let’s get started and explore the world of healthy sweet potato recipes for weight loss!
Baked Sweet Potato with Greek Yogurt and Honey
This simple recipe combines the natural sweetness of a baked sweet potato with the tanginess of Greek yogurt and the warmth of honey. Perfect as a side dish or light snack, this sweet and savory treat is sure to please.
Ingredients:
– 1 large sweet potato
– 2 tablespoons olive oil
– Salt, to taste
– 6 ounces Greek yogurt
– 1 tablespoon pure honey
– Optional: chopped fresh herbs (such as parsley or thyme)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potato several times with a fork and bake for 45-50 minutes, or until soft.
3. Remove from oven and let cool slightly.
4. Slice the sweet potato in half lengthwise and drizzle with olive oil and salt.
5. Top each half with Greek yogurt and honey.
6. Garnish with chopped fresh herbs, if desired.
Cooking Time: 45-50 minutes
Sweet Potato and Black Bean Veggie Burgers
A flavorful and nutritious twist on traditional veggie burgers, these sweet potato and black bean patties are perfect for a quick lunch or dinner. With the natural sweetness of sweet potatoes and the savory flavor of black beans, this recipe is sure to please even the most dedicated carnivores.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 can black beans, drained and rinsed
– 1/4 cup rolled oats
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: avocado, lettuce, tomato, and your favorite condiments for topping
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, combine mashed sweet potatoes, black beans, oats, olive oil, onion, garlic, cumin, salt, and pepper.
3. Shape mixture into 4-6 patties, depending on desired size.
4. Cook for 4-5 minutes per side, or until golden brown and crispy.
5. Serve on a bun with your favorite toppings.
Cooking Time: 8-12 minutes
Roasted Sweet Potato and Kale Salad
A vibrant and nutritious salad that combines the natural sweetness of roasted sweet potatoes with the earthy flavor of kale.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 2 cups curly kale, stems removed and chopped
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 2 tablespoons olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 2 tablespoons olive oil over medium-high heat. Add garlic and cook for 1 minute.
4. Add chopped kale to the skillet and cook until wilted, about 3-5 minutes.
5. In a large bowl, combine roasted sweet potatoes, cooked kale, and crumbled feta cheese (if using).
6. Drizzle with apple cider vinegar and toss to combine.
Cooking Time: 30-35 minutes
Sweet Potato and Chickpea Curry
This flavorful and nutritious curry combines the natural sweetness of sweet potatoes with the protein-rich goodness of chickpeas, all wrapped up in a comforting blend of Indian spices.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– 1 can coconut milk (14 oz)
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large saucepan over medium heat.
2. Add onion and garlic; cook until softened, about 3 minutes.
3. Add sweet potatoes, cumin, curry powder, turmeric, salt, and pepper. Cook for 5 minutes, stirring occasionally.
4. Stir in chickpeas and coconut milk.
5. Bring to a simmer and let cook for 20-25 minutes or until sweet potatoes are tender.
6. Taste and adjust seasoning as needed.
7. Garnish with cilantro leaves and serve over rice or with naan bread.
Cooking Time: 30-35 minutes
Sweet Potato and Quinoa Stuffed Peppers
Add a nutritious twist to traditional stuffed peppers with this recipe featuring sweet potatoes and quinoa.
Ingredients:
– 4 bell peppers, any color
– 2 large sweet potatoes, cooked and mashed
– 1 cup cooked quinoa
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, combine mashed sweet potatoes, cooked quinoa, chopped onion, garlic, and olive oil. Mix well.
4. Stuff each pepper with the sweet potato-quinoa mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 30 minutes.
6. Remove the foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 45-50 minutes
Air-Fried Sweet Potato Fries with Garlic Aioli
Elevate your snack game with this crispy and flavorful recipe that combines sweet potato fries with a creamy garlic aioli dipping sauce. Perfect for movie nights or as a side dish for your favorite meal.
Ingredients:
– 2 large sweet potatoes
– 1/2 cup vegetable oil
– 1 tablespoon garlic powder
– Salt, to taste
– 1/4 cup mayonnaise
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. Cut sweet potatoes into long, thin strips.
3. In a bowl, mix together vegetable oil, garlic powder, and salt.
4. Add sweet potato strips to the bowl and toss to coat evenly.
5. Load sweet potato strips into the air fryer basket in a single layer.
6. Cook for 12-15 minutes or until crispy, shaking halfway through.
7. Meanwhile, combine mayonnaise, garlic, and lemon juice in a bowl.
8. Serve sweet potato fries with garlic aioli dipping sauce.
Cooking Time: 15 minutes
Sweet Potato and Spinach Egg Muffins
A delicious breakfast or brunch option that combines the natural sweetness of sweet potatoes with the nutritional benefits of spinach.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 cup fresh spinach leaves, chopped
– 6 eggs
– 1/2 cup grated cheddar cheese
– 1/4 cup milk
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin.
2. In a bowl, whisk together eggs, milk, salt, and pepper.
3. Add mashed sweet potatoes, chopped spinach, and grated cheese to the egg mixture. Mix well.
4. Divide the mixture evenly among the muffin cups.
5. Bake for 18-20 minutes or until the edges are golden brown and the centers are set.
6. Allow the muffins to cool for a few minutes before serving.
Cooking Time: 18-20 minutes
Sweet Potato and Lentil Soup
Warm up with this comforting and nutritious soup that combines the natural sweetness of sweet potatoes with the earthy flavor of lentils. This recipe makes a big batch, perfect for freezing or sharing with friends.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Optional: 1/4 cup chopped fresh cilantro for garnish
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, sweet potatoes, vegetable broth, cumin, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Use an immersion blender or transfer the soup to a blender to puree to desired consistency.
5. Serve hot, garnished with cilantro if desired.
Cooking Time: 45-50 minutes
Sweet Potato and Avocado Toast
Sweet Potato and Avocado Toast: A Delicious Twist on Classic Brunch
This sweet potato and avocado toast recipe is a creative twist on traditional breakfast or brunch, combining the natural sweetness of roasted sweet potatoes with the creaminess of ripe avocados.
Ingredients:
– 2 large sweet potatoes
– 1 ripe avocado
– 4 slices of whole grain bread (such as baguette or ciabatta)
– Salt and pepper to taste
– Optional: red pepper flakes for added heat, chopped fresh herbs like parsley or cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the sweet potatoes in the preheated oven for about 45-50 minutes, or until they’re tender and caramelized.
3. Meanwhile, toast the bread slices.
4. Mash the avocado in a bowl and season with salt and pepper to taste.
5. Spread the mashed avocado on top of the toasted bread.
6. Slice the roasted sweet potatoes into thin strips.
7. Place the sweet potato strips on top of the avocado toast.
Cooking Time: 50-60 minutes (roasting time included)
Enjoy your delicious Sweet Potato and Avocado Toast!
Sweet Potato and Turkey Chili
This hearty chili recipe combines the natural sweetness of sweet potatoes with the savory flavor of turkey, creating a deliciously unique twist on traditional chili. Perfect for a cozy night in or a family gathering.
Ingredients:
– 1 lb ground turkey
– 1 medium sweet potato, peeled and diced
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 2 tbsp chili powder
– 1 tsp cumin
– 1/2 tsp paprika
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) kidney beans, drained and rinsed
– Salt and pepper to taste
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large pot, cook ground turkey over medium-high heat until browned, breaking it up into small pieces.
3. Add sweet potato, onion, garlic, and red bell pepper to the pot. Cook for 5 minutes.
4. Stir in chili powder, cumin, and paprika. Cook for an additional 2 minutes.
5. Add diced tomatoes and kidney beans to the pot. Season with salt and pepper to taste.
6. Simmer chili for 30-40 minutes or until sweet potatoes are tender.
Cooking Time: 45-50 minutes
Sweet Potato and Cauliflower Mash
A delicious and nutritious twist on traditional mashed potatoes, this Sweet Potato and Cauliflower Mash combines the natural sweetness of sweet potatoes with the subtle bitterness of cauliflower. Perfect as a side dish or main course.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 medium head of cauliflower, broken into florets
– 2 tablespoons butter
– 1/4 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
– Fresh herbs (such as chives or parsley) for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place the sweet potatoes on a baking sheet, drizzle with 1 tablespoon of butter, and toss to coat.
3. Roast the sweet potatoes in the preheated oven for 20-25 minutes, or until tender when pierced with a fork.
4. While the sweet potatoes are roasting, steam the cauliflower florets until tender, about 5-7 minutes.
5. Drain the sweet potatoes and add to a blender or food processor with the cooked cauliflower, remaining 1 tablespoon of butter, and heavy cream (if using).
6. Blend until smooth and creamy, then season with salt and pepper to taste.
7. Serve hot, garnished with fresh herbs if desired.
Cooking Time: Approximately 30-40 minutes
Sweet Potato and Black Bean Tacos
Transform traditional tacos with the sweet and savory combination of roasted sweet potatoes and black beans.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper, to taste
– 8-10 corn tortillas
– Shredded cheese, optional
– Chopped cilantro, optional
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, cook onion and garlic over medium-high heat until softened.
4. Add black beans to the skillet and stir to combine. Season with salt and pepper to taste.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by placing roasted sweet potatoes, black bean mixture, and shredded cheese (if using) onto a warmed tortilla. Top with chopped cilantro (if using).
Cooking Time: Approximately 25-30 minutes.
Sweet Potato and Broccoli Stir-Fry
A flavorful and nutritious stir-fry that combines the natural sweetness of sweet potatoes with the crunch of broccoli, all in one delicious dish.
Ingredients:
– 1 large sweet potato, peeled and sliced into thin rounds
– 3 cups broccoli florets
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the sweet potato slices and cook for 5 minutes, stirring occasionally.
3. Add the broccoli florets and cook for an additional 3-4 minutes, or until tender.
4. In a small bowl, whisk together soy sauce and honey. Pour the mixture over the vegetables and stir to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions if desired.
Cooking Time: 15-20 minutes
Sweet Potato and Almond Butter Smoothie
Start your day with a creamy and nutritious smoothie that combines the natural sweetness of sweet potatoes with the nutty flavor of almond butter. This unique blend is not only delicious, but also packed with vitamins, minerals, and antioxidants.
Ingredients:
– 1 medium cooked sweet potato
– 2 tablespoons almond butter
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (as needed)
– Pinch of salt
Instructions:
1. In a blender, combine the cooked sweet potato, almond butter, almond milk, and honey.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add ice cubes if you prefer a thicker consistency, then blend until well combined.
4. Season with salt to taste.
5. Pour into a glass and serve immediately.
Cooking Time: 0 minutes (just blend!)
Sweet Potato and Zucchini Noodles with Pesto
A creative twist on traditional pasta dishes, this recipe combines the natural sweetness of sweet potatoes and zucchinis with the rich flavor of pesto. A perfect summer meal that’s quick to prepare and packed with nutrients.
Ingredients:
– 2 large sweet potatoes
– 1 medium zucchini
– 1/4 cup freshly made pesto (homemade or store-bought)
– 1 tablespoon olive oil
– Salt, to taste
– Fresh basil leaves, for garnish
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Wash and peel the sweet potatoes, then spiralize them into noodles.
3. Slice the zucchini into thin strips, about 1/4 inch thick.
4. In a large skillet, heat the olive oil over medium-high heat. Add the sweet potato noodles and cook for 5-7 minutes, stirring occasionally, until they start to soften.
5. Add the zucchini noodles to the skillet and cook for an additional 2-3 minutes, until both vegetables are tender-crisp.
6. Stir in the pesto and season with salt to taste.
7. Serve hot, garnished with fresh basil leaves.
Cooking Time: 15-20 minutes
Sweet Potato and Coconut Milk Porridge
This creamy porridge is a perfect blend of sweet potato’s natural sweetness and the richness of coconut milk, making it an ideal breakfast or snack for any time of day.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can (14 oz) full-fat coconut milk
– 2 cups water
– 1 tablespoon honey (optional)
– Pinch of salt
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a medium saucepan, combine diced sweet potatoes, water, and a pinch of salt. Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 15-20 minutes or until the sweet potatoes are tender.
2. Use an immersion blender or transfer the mixture to a blender and puree until smooth.
3. Stir in coconut milk and honey (if using).
4. Serve warm, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Sweet Potato and Tofu Buddha Bowl
Nourish your body and soul with this hearty, plant-based bowl filled with roasted sweet potato, crispy tofu, and a medley of colorful vegetables. Perfect for a quick and satisfying meal or lunch on-the-go!
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 block firm tofu, drained and cut into bite-sized pieces
– 2 tablespoons olive oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 cup mixed greens (such as kale, spinach, and arugula)
– Salt and pepper to taste
– Optional: your favorite sauces or toppings, such as tahini, hummus, or chopped fresh herbs
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potato with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a separate pan, heat the remaining 1 tablespoon olive oil over medium-high heat. Add tofu and cook for 5-7 minutes, or until golden brown.
4. In a large bowl, combine roasted sweet potato, crispy tofu, onion, garlic, and red bell pepper.
5. Top with mixed greens and your favorite sauces or toppings (if using). Serve warm and enjoy!
Cooking Time: 30-40 minutes
Sweet Potato and Apple Cinnamon Oatmeal
Sweet Potato and Apple Cinnamon Oatmeal Recipe
Start your day with a warm and comforting bowl of oatmeal infused with the natural sweetness of sweet potatoes and apples, topped with a hint of cinnamon.
Ingredients:
– 1/2 cup rolled oats
– 1/2 medium sweet potato, cooked and mashed
– 1/2 medium apple, diced
– 1/4 teaspoon ground cinnamon
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
– 1 cup water or milk
Instructions:
1. In a pot, combine oats, mashed sweet potato, diced apple, cinnamon, and salt.
2. Add water or milk to the mixture and bring to a simmer over medium heat.
3. Reduce heat to low and cook for 5-7 minutes or until the oats have absorbed most of the liquid and the mixture has thickened slightly.
4. If desired, add honey or maple syrup and stir well.
5. Serve warm, garnished with additional cinnamon if desired.
Cooking Time: 10-12 minutes
Sweet Potato and Mushroom Stuffed Shells
Experience the delightful combination of roasted sweet potatoes and earthy mushrooms wrapped inside tender pasta shells. This unique twist on traditional stuffed shells will surely become a new favorite!
Ingredients:
– 12-15 jumbo pasta shells
– 2 large sweet potatoes, roasted and mashed
– 1 cup mixed mushrooms (button, cremini, shiitake), sautéed with garlic and thyme
– 1 cup ricotta cheese
– 1/4 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions.
3. In a mixing bowl, combine mashed sweet potatoes, sautéed mushrooms, ricotta cheese, Parmesan cheese, and beaten egg. Season with salt and pepper.
4. Stuff each cooked pasta shell with the sweet potato-mushroom mixture.
5. Place stuffed shells in a baking dish and cover with marinara sauce.
6. Bake for 25-30 minutes or until golden brown on top.
Cooking Time: 25-30 minutes
Sweet Potato and Chia Seed Pudding
This recipe combines the natural sweetness of sweet potatoes with the nutritional benefits of chia seeds, creating a delicious and healthy pudding perfect for breakfast or as a snack.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1/4 cup chia seeds
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together the mashed sweet potatoes, chia seeds, and salt.
2. Gradually add in the almond milk, stirring until well combined.
3. If desired, add the honey or maple syrup and stir to combine.
4. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
5. Serve chilled, garnished with sliced fruit or nuts if desired.
Cooking Time: 2-8 hours (depending on how long you chill it)
Summary
Get ready to indulge in the sweet taste of weight loss with these 20 delicious and healthy sweet potato recipes! From baked sweet potatoes topped with Greek yogurt and honey, to air-fried fries with garlic aioli, and even sweet potato-based breakfast dishes like egg muffins and oatmeal. These tasty treats are not only mouth-watering but also packed with nutrients, making them the perfect addition to your weight loss journey. Discover new ways to enjoy this versatile veggie and start shedding those pounds today!