Subscribe & Save 10%
Free Shipping & Returns

The 7 Best Sweet Potato Recipes You’ve Probably Never Tried

If there’s one versatile vegetable you can rely on year-round, it’s the sweet potato.

Not only does it work in the same applications you’d use a regular potato – like sweet potato chips and fries, mashed sweet potatoes, and sweet potato hash – but it also works well in healthy desserts, can be used as a pasta filling, and even blends into a tasty smoothie.

Sweet potatoes are also packed with nutrients so these calories are far from empty. One sweet potato can contain over a day’s worth of vitamin A in the form of beta-carotene, which is what gives them that rich orange color, and they also have several forms of vitamin B and vitamin C

The bottom line is this tuber is not only tastes great, but it’s great for your body too.

 

Super Sweet Potato Soufflé

healthy-sweet-potato-recipes Picture & recipe courtesy of A Spicy Perspective

Transform sweet potatoes into a dish that truly wows with a soufflé. And you won’t believe the macros on this dessert!

There are less than 150 calories per serving, which is awesome enough. Then consider there are only 7 grams of sugar, including some from the sweet potatoes, and this is one light, fluffy treat worth whipping up whenever you have the time.

Serves 6

Ingredients

1 cup low-fat milk

1 Tbsp. pumpkin pie spice

1/4 cup white whole-wheat flour

1 1/2 tsp. salt

2 sweet potatoes, baked and peeled

4 egg yolks

8 egg whites

1/3 cup raw cane sugar

2 tsp. cornstarch

2 tsp. powdered sugar (for dusting)

Instructions

1. Preheat the oven to 400°F, and set the rack in the center of the oven. Butter and sugar 6 eight-ounce ramekins, and set them on a cookie sheet.

2. Place the milk, pumpkin pie spice, egg yolks, flour, salt, and baked sweet potato in a blender. Blend on high until completely smooth. Then pour the mixture into a bowl.

3. Rinse the blender jar with soapy water, and dry thoroughly. Then place the egg whites, sugar, and cornstarch in the blender. Process on a low setting until very frothy.

4. Pour the frothy egg whites over the sweet potato mixture, and fold in. Divide evenly among the prepared ramekins, and bake for approximately 25–30 minutes, until they rise high above the ramekins.

5. Remove soufflés from the oven, and dust with powdered sugar. Serve immediately.

Nutrition Facts (Per Serving)

Calories: 139

Protein: 5 grams

Carbs: 25 grams

Fat: 5 grams

Want to save 20% on your first order of Legion supplements?

Skinny Sweet Potato Pie

healthy-sweet-potato-recipe Picture courtesy of Oprah

When occasion calls for a pie – whether it’s Thanksgiving, Christmas, Pi Day, or any time a serious craving hits – eating more than one slice tends to be guilt-inducing.

That’s why there’s light sweet potato pie to enjoy the best of both worlds. Because the pie filling is light on the butter and sugar, it’s not too sinful even with a traditional pie crust, and you can get even richer flavor and texture from crust with coconut and whole oats, as below.

Serves 8

Ingredients

Oat-Coconut Pie Crust:

3/4 cup quick-cooking oats

3/4 cup whole wheat pastry flour

1/4 cup shredded coconut (unsweetened)

1/4 cup vegetable oil

2 Tbsp. ice water

Filling:

2 sweet potatoes (1 1/2 lbs.)

2 Tbsp. browned butter

3/4 cup light brown sugar, packed

1/2 cup low-fat milk

2 large eggs

1/2 tsp. ground pumpkin pie spice

1/2 tsp. ground cinnamon

1 tsp. vanilla extract

Instructions

1. Preheat the oven to 425°F. Boil sweet potato whole in skin for 50–55 minutes, or until soft.

2. Meanwhile, mix together the crust in a medium bowl. Combine oats, flour, and coconut. Stir in the vegetable oil and water. Press dough into a 9-inch pie pan. Bake in preheated oven for 12 minutes, until lightly browned.

3. Skin the sweet potato when cooked by running it under cold water. Blend potatoes in a blender, and pulse for about one minute to remove all the fibers.

4. Place sweet potatoes in a bowl. Add browned butter, and mix well. Using an electric mixer, beat in the sugar, milk, eggs, cinnamon, and vanilla. Beat on medium speed until mixture is smooth. Pour filling into the parbaked pie crust.

5. Bake at 350°F for 55–60 minutes, or until a knife inserted in the center comes out clean. Serve with coconut whipped cream.

Nutrition Facts (Per Serving)

Calories: 341

Protein: 6 grams

Carbs: 52 grams

Fat: 13 grams

 

Sweet Potato Apple Muffins

sweet-potato-recipes-healthy Picture & recipe courtesy of Some the Wiser

Even when they’re studded with luscious-looking fruit, most muffins available on-the-go are full of fat or contain too many calories.

These sweet potato muffins are as satisfying as the bakery or café variety, but they’re unbelievably healthy and light on the calories.

For more protein, replace one cup of flour with your favorite unflavored or vanilla protein powder.

Serves 12

Ingredients

2 cups whole wheat flour

3 tsp. baking powder

1 tsp. salt

1 tsp. ground cinnamon

1/2 tsp. ground ginger

Pinch of ground nutmeg

Pinch of ground cloves

1 cup baked sweet potato puree

1/4 cup plain non-fat Greek yogurt

1 large egg

3 Tbsp. coconut oil

1/3 cup pure maple syrup

1 cup diced apple (tart varieties work best)

1/4 cup packed brown sugar

1/2 cup chopped pecans

1 Tbsp. butter, melted

Instructions

1. Preheat the oven to 400°F. Grease each cup of a standard 12-cup muffin tin, and set aside.

2. In a large bowl, combine flour, baking powder, salt, cinnamon, ginger, nutmeg, and cloves. Set aside.

3. In a separate bowl, mix together the yogurt, egg, honey, coconut oil, and sweet potato puree. Beat until smooth.

4. Make a well in the center of the dry ingredients, and pour in the wet mixture. Stir them together, being careful not to over-stir. Gently fold in the chopped apples.

5. In a small bowl, stir together the packed brown sugar, pecan pieces, and melted butter to make the streusel.

6. Fill the prepared muffin tin cups 2/3 full. Sprinkle each muffin with a heaping teaspoon of streusel topping. Bake for 15 to 20 minutes, or until muffins are golden and spring back when touched. Cool on a wire rack for several minutes, and serve warm.

Nutrition Facts (Per Serving)

Calories: 214

Protein: 4 grams

Carbs: 33 grams

Fat: 8 grams

  

Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Southwestern Sweet Potato & Quinoa Salad

sweet-potato-recipe-healthy Picture courtesy of With Style & Grace

When you think of asweet potato salad, you probably get images of picnic fare slathered in mayo.

Here’s a healthier twist, with lime juice and chili powder to give a robust flavor and the addition of quinoa to make the sweet potato base even more nutritious.

This salad is incredibly easy to throw together, and it works as a vegetarian entrée or all-encompassing side dish. For other recipes as simple and delicious as this one, I recommend How to Cook Everything Vegetarian by Mark Bittman.

how-to-cook-everything-vegetarian

Serves 6

Ingredients

1 1/2 cups cooked quinoa

1 large (1 lb.) sweet potato, peeled and chopped

1 red bell pepper, seeded and diced

1 avocado, peeled and diced

1/4 cup minced red onion

Freshly ground black pepper to taste

1/4 cup extra virgin olive oil

2 Tbsp. freshly squeezed lime juice

1/4 cup minced cilantro

1/4 tsp. cayenne or chili powder

1/4 cup toasted pepitas (pumpkin seeds)

Instructions

1. Peel the sweet potato, and dice into half-inch or smaller pieces. Boil a pot of salted water, and cook the sweet potato covered until tender, about 15 minutes. Drain well.

2. Toss together the sweet potato, quinoa, bell pepper, avocado, and red onion. Mix in the cayenne or chili powder. Sprinkle with salt and pepper to taste.

3. Whisk the oil and lime juice together, and toss the salad with about half of this mixture. Add some or all of the rest to taste. Adjust the seasoning as desired. Garnish with cilantro and toasted pepitas, and serve.

Nutrition Facts (Per Serving)

Calories: 350

Protein: 8 grams

Carbs: 40 grams

Fat: 19 grams

 

Sweet Potato Manicotti

sweet-potato-healthy-recipes Picture & recipe courtesy of Can’t Stay Out of the Kitchen

Pasta is a blank slate for whatever sauce, meat, and veggies you want to have for dinner.

But while other types of noodles have enjoyed unique flavor pairings – like pumpkin lasagna and strawberry spaghetti – manicotti is usually filled with ground meat or plain ricotta.

This recipe makes a classic home-cooked meal feel new and even more nutritious with a sweet potato filling and, if you’re up for it, from-scratch manicotti noodles.

Serves 12

Ingredients

Pasta:

3 cups flour

4 eggs

1/4 cup olive oil

Salt to taste

 Sauce:

1 onion, diced

3 cloves garlic, minced

1 Tbsp. olive oil

1 tsp. red pepper flakes (more for spicy sauce)

Salt and fresh ground black pepper to taste

1 can (28 oz.) crushed tomatoes

1 Tbsp. dried oregano

 Filling:

3 sweet potatoes, baked and mashed

1 bunch basil, stems removed and chopped fine

2 cups ricotta

2 1/2 cups grated low-fat mozzarella

2 eggs, beaten

Salt to taste

Instructions

1. Start by making the pasta. Put the flour into a bowl, followed by the eggs, olive oil, and salt. Use a fork to whisk the eggs with the oil and salt, slowly incorporating the flour. When it comes together and a good amount of the flour is mixed with the eggs, start using your hands and bring the dough together, only incorporating as much flour as the dough seems to need and want. Once you have a uniform dough and most of the flour is in the dough, wrap it in plastic and let it rest for 15 minutes.

2. Put a decent couple glugs of olive oil into a sauce pan and simmer the onions for about 10 minutes. Add in the garlic, salt, pepper, and chili flake and cook another 2 minutes. Add in the can of tomatoes and oregano and simmer for 15 minutes. Remove from heat.

3. Mix together the mashed sweet potato, chopped basil, ricotta, eggs, and salt to make the filling. Stir in the mozzarella too, leaving some to the side for the top.

4. Roll out your pasta dough to the second thinnest setting on your pasta maker. Cut the dough into large squares that will fit nicely into the baking dish you are using. Dip the squares 2 by 2 into boiling water for about 2 minutes and remove. Lay the cooked noodle onto a plate or cutting board, and add a nice scoop of filling. Roll the pasta around the filling and place seam side down into a baking dish that already has some of the sauce on the bottom.

5. Preheat the oven to 350°F. Repeat the assembly steps until you have made about 12 of the manicotti and used all the filling. Top with remaining sauce and mozzarella, and bake for 30 minutes. If needed to brown the top, give it a little extra time under the broiler.

Nutrition Facts (Per Serving)

Calories: 433

Protein: 19 grams

Carbs: 57 grams

Fat: 14 grams

 

Chocolate Sweet Potato Smoothie

sweet-potato-healthy-recipe Picture & recipe courtesy of Elderflower Kitchen

This smoothie is velvety thanks to avocado, banana, and almond butter, and it has natural sweetness from dates and sweet potato.

Mix in chocolate protein powder, a few drops of vanilla extract, and cinnamon, and you have a concoction that’s great for breakfast or post-workout replenishment. For even more flavor, top with goji berries and coconut flakes.

Serves 1

Ingredients

1/2 big sweet potato, cooked and cooled

1 banana (frozen is best)

4 soft dates

2/3 cup unsweetened almond milk

2 tsp. almond butter

1/4 avocado

1 tsp. raw cacao powder

1 scoop LEGION WHEY+ chocolate protein isolate

Dash of cinnamon

Few drops of vanilla extract

Pinch of salt

Instructions

1. Chop the sweet potato, bananas, and avocado into big pieces.

2. Add all ingredients to a high-powered blender, and process until creamy and completely smooth.

3. Fill in a large drinking glass or bottle, and enjoy,

Nutrition Facts (Per Serving)

Calories: 567

Protein: 34 grams

Carbs: 69 grams

Fat: 20 grams

 

Sweet Potato Focaccia

healthy-recipes-sweet-potato Picture & recipe courtesy of A Dash of Sanity

Most recipes for sweet potato bread are similar to pumpkin, banana, and zucchini – in other words, a loaf that’s similar to a muffin.

But sweet potatoes can sneak into other breads and baked goods too, like this focaccia. It makes a delicious dinner addition, but it can also be used to make a hearty sandwich.

Serves 24

Ingredients

Dough:

1 1/3 cup cooked sweet potato, mashed

1 1/2 tsp. instant yeast

3 1/2 cups unbleached all-purpose flour

1 cup warm water (105°F – 115°F)

2 Tbsp. extra virgin olive oil (plus more to grease)

1 1/4 tsp. salt

 Topping:

2 Tbsp. extra virgin olive oil

2 Tbsp. fresh rosemary

3/4 tsp. sea salt, coarse

Instructions

1. In large bowl of electric mixer or work-bowl of food processor fitted with steel blade, mix or pulse yeast, 1/2 cup flour, and 1/2 cup warm water until combined. Cover tightly with plastic wrap (or put work-bowl lid on) and set aside until bubbly, about 20 minutes. Add remaining dough ingredients, including sweet potato. If using mixer, fit with paddle attachment and mix on low speed until dough comes together. Switch to dough hook attachment and increase speed to medium; continue kneading until dough is smooth and elastic, about 5 minutes. For food processor, process until dough is smooth and elastic, about 40 seconds.

2. Transfer dough to lightly oiled bowl, turn to coat with oil, and cover tightly with plastic wrap. Let rise in warm, draft-free area until dough is puffy and doubled in volume, about 1 hour.

3. With wet hands (to prevent sticking), press dough flat into generously oiled 15 1/2-by-10 1/2-inch jelly roll pan or halve and flatten each piece of dough into 8-inch round on large (at least 18″ long), generously oiled baking sheet. Cover dough with lightly greased or oil-sprayed plastic wrap; let rise in warm, draft-free area until dough is puffy and doubled in volume, 45 minutes to 1 hour.

4. Meanwhile, adjust oven rack to lower-middle position and heat oven to 425°F. With two wet fingers, dimple risen dough. For the topping: Drizzle dough with oil and sprinkle evenly with rosemary and coarse salt, landing some in pools of oil.

5. Bake until focaccia bottom is golden brown and crisp, 23–25 minutes. Transfer to wire rack to cool slightly. Cut rectangular focaccia into squares or round focaccia into wedges; serve warm. Can store on counter for several hours and reheated just before serving. Or, wrap cooled focaccia in plastic and then foil and freeze for up to 1 month; unwrap and defrost in 325-degree oven until soft, about 15 minutes.

Nutrition Facts (Per Serving)

Calories: 105

Protein: 2 grams

Carbs: 18 grams

Fat: 3 grams

 

What did you think of these healthy sweet potato recipes? Have anything else to share? Let me know in the comments below!

Want to know how to build muscle and lose fat eating delicious foods like these?

"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!

Click Here to Learn How

OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?

What if you could build muscle and lose fat eating “naughty” foods every week?

What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?

And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news.

All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.

You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.

And this book will show you the way.

If you enjoyed this article, get weekly updates. It's free.

100% Privacy. We don't rent or share our email lists.

You May Also Like

Our Most Popular Evidence-Based Articles

Our 100% "It’s-On-Us" Money-Back Guarantee

No matter what you decide to buy, you're always protected by our ironclad, 100% money-back guarantee that works like this:

If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say "yes" now and decide later. You really have nothing to lose.

Free Worldwide Shipping & Returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!

Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.

So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.

That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.

And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:

If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

Made in USA

Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.

And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.

Lab Tested

Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?

Not ours.

Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients & Doses

Every ingredient in every supplement we offer is backed by peer-reviewed scientific research, and every dose is included at clinically effective levels.

That means everything in our products is based on published scientific studies demonstrating real benefits, not the restrictions of razor-thin production budgets and gluttonous profit margins.

So, while everyone claims to have the best supplements on the market, we can back it up with real science and real numbers.

Buy now, pay later.


Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks

25%
today

25%
2 weeks

25%
4 weeks

25%
6 weeks

Here's how to Sezzle


Step 1 - shop the store

Shop

Shop and add items to your cart as normal!

Step 2 - checkout at the store

Checkout

Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.

Step 3 - Select Sezzle and Sezzleit

Sezzle it

Your order will be shipped out right away* and your payments will be split up over 6 weeks.

*shipping times subject to merchant shipping policy

Download the App


Shop directory. Reschedule payments. Plus more!

Meal Plan Waiver

In consideration of being allowed to participate in the activities and programs offered by M4L, Inc. and to use its nutrition programs and supplement and training advice, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless M4L, Inc. and its consultants, officers, agents, and employees from any and all responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by M4L, Inc. I do also hereby release M4L, Inc. its consultants, officers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with M4L, Inc.

I understand that M4L, Inc. and its consultants, officers, agents, and employees are not healthcare professionals. The services I have received from ML4, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). While ML4, Inc. believes that the information provided through our services and the site is current and reliable, ML4, Inc. cannot and does not make any such guarantee or warranty.

I hereby agree that before using our services, you will consult your physician or other health care provider for medical advice, particularly if you are at risk for problems arising from changes in your diet or lifestyle. The services provided by ML4, Inc. are not intended to be used by minors or individuals with health conditions that makes the kind of changes to diet or lifestyle suggested by our services unsafe or inappropriate. Furthermore, I hereby understand that ML4, Inc. shall have no obligation or responsibility to monitor my health status or health condition or to contact or alert any medical or emergency professional.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury and even death, and that I am voluntarily participating in these activities and using equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of age or older.

I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that M4L, Inc. has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that M4L, Inc. has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by M4L, Inc. without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities.

I understand that all diet and training programs, nutrition and supplementation advice, and any and all other forms of information obtained from ML4, Inc. are not meant to treat or manage any health condition. I understand the need to consult with a healthcare provider prior to adjusting current lifestyle or eating habits or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and health insurance policy. With my purchase of products or services from ML4, Inc., I understand that results of any sort are not guaranteed and agree not to hold M4L, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any ML4, Inc. products or services, I understand that they are only guaranteed to work in software designed for a PC computer such as Microsoft Excel. I understand that I am purchasing having known that beforehand and understand that using any other application besides Microsoft Excel might result in the products not working with 100% functionality.

OUT OF STOCK

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.