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20 Healthy Sweet Potato Recipes That Transform This Ordinary Tuber Into Something Great

If you love sweet potatoes but want some new, delicious ways to eat them, these 20 healthy sweet potato recipes are for you.

The humble sweet potato is by far one of the most versatile “superfoods” out there.

Not only is it packed full of vitamin B6, vitamins C and D, iron and magnesium, it can be prepared in a wide variety of ways using both sweet and savory flavors.

Oh, and did I mention it’s also cheap?

From Ginger Lime Sweet Potato Mash to Smoked Gouda and Sweet Potato Casserole to Sweet Potato and Apple Hashbrown Cake, there’s a sweet potato recipe to suit every palate.

Check out these 20 sweet potato recipes and I guarantee you’ll find something that catches your fancy.

Enjoy!

Sweet Potato Casserole Bites

Serves 2

When a family occasion calls for sweet potato casserole with marshmallows, it’s hard to disappoint all those relatives because of your diet plan.

This unique sweet potato appetizer will make everyone happy with small portions that pack in all the same flavor. And there’s no shortage of marshmallows. You could even serve it as a fun sweet potato dessert.

Nutrition Facts (Per Serving)

266

Calories

5 g

Protein

48 g

Carbs

7 g

Fat

Ingredients

Olive oil cooking spray

1 large sweet potato, peeled

Salt and freshly ground black pepper to taste

1/2 tsp. ground cinnamon

1/2 tsp. freshly grated nutmeg

1 large egg

1/2 Tbsp. extra-virgin olive oil

1/2 cup mini marshmallows

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Sweet Potato & Apple Hashbrown Cake with Baked Eggs

Serves 4

Part hashbrown, part latke – no matter what you want to call it, this is an awesome brunch.

The sweet potato hash goes in the oven in a skillet, and when it’s almost done, whole eggs are cracked right on top to bake along with it. There are already shredded apples inside the cake, so you don’t have to break out the applesauce.

Serve with sour cream, or if you’re in the mood for something spicy, Sriracha hot sauce.

Nutrition Facts (Per Serving)

294

Calories

12 g

Protein

32 g

Carbs

14 g

Fat

Ingredients

2 large sweet potatoes, peeled and shredded

1 medium onion, shredded

1 medium apple, shredded

6 large eggs (2 used in the cake)

1/4 cup almond meal

1/2 tsp. salt

1/4 tsp. black pepper

1 Tbsp. coconut oil

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BBQ Pulled Pork Sweet Potato Bites

Serves 10 / Makes 50

Pulled pork, like bacon, belongs on everything. It’s juicy and succulent, savory but naturally sweet. But since it’s so messy, pulled pork is usually relegated to sandwiches. That’s why this recipe is innovative, yet the concept itself is so simple.

Slice the sweet potatoes into rounds, and roast them in the oven. Top with barbecue pork, cheese, and green onions, and this sweet potato appetizer is ready to serve.

Nutrition Facts (Per Serving)

343

Calories

31 g

Protein

11 g

Carbs

19 g

Fat

Ingredients

BBQ Pulled Pork:

2 lb. pork loin roast, fat trimmed

1 large red onion, diced

3 cloves garlic, peeled

1 can (15 oz.) no-salt-added tomato sauce

1/2 cup balsamic vinegar

1 tsp. smoked paprika

1/2 tsp. salt

5 dried apricots

Sweet Potato Bites:

2 large sweet potatoes, sliced in rounds 1/4” thin

4 Tbsp. extra-virgin olive oil

Salt to taste

1 cup (4 oz.) goat cheese, softened

2 Tbsp. cream cheese, softened

3/4 cup sliced green onions

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Honey Citrus Sweet Potato Scones

Serves 8

Scones are often overlooked for breakfast because they’re packed with butter. But with sweet potato, you can make a lighter pastry with less butter than other scones.

It’s not unusual to use applesauce or mashed bananas as a way to lower fats in baked goods, and in the same way, sweet potato enables this recipe to have about half the fat. The result is healthier homemade scones that are great for brunch or a holiday breakfast.

Nutrition Facts (Per Serving)

361

Calories

5 g

Protein

71 g

Carbs

8 g

Fat

Ingredients

2 1/2 cups all-purpose flour

2 tsp. baking powder

3/4 cup cooked sweet potato, mashed

5 Tbsp. unsalted butter, cubed cold

1/2 tsp. salt

1 cup honey

1 Tbsp. orange zest

1 Tbsp. lemon zest

1/4 cup + 2 Tbsp. milk

1 tsp. light brown sugar

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Sweet Potato Fudge Cake

Serves 9

This is a sugar-free chocolate cake with no oil. But it’s fluffy, fudgy, and moist.

Although it doesn’t need frosting, this chocolate sweet potato cake could be dressed up for a special occasion. Or, slather it with protein frosting for a healthy dessert. Mix chocolate protein powder with Greek yogurt or cream cheese.

Nutrition Facts (Per Serving)

234

Calories

5 g

Protein

38 g

Carbs

9 g

Fat

Ingredients

1 cup all-purpose flour

1/2 cup cocoa powder

1 tsp. baking powder

1/8 tsp. salt

3/4 cup coconut sugar (or xylitol)

3/4 tsp. liquid stevia

1/2 cup tahini

1/3 cup mashed sweet potato

1/2 cup + 2 Tbsp. water

2 tsp. vanilla extract

1/3 cup dark chocolate chips (optional)

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Sweet Potato Protein Pie

Serves 8

Can you believe a sweet potato pie can have protein powder in the filling and the crust?

This healthy pie has such great macros, it can be a breakfast, snack, or dessert. You can probably even down two slices of sweet potato pie with a generous topping of coconut whipped cream without feeling a single shred of guilt. This has zero sweeteners, but you can add 1/4 cup of sugar if you prefer.

Nutrition Facts (Per Serving)

162

Calories

14 g

Protein

10 g

Carbs

7 g

Fat

Ingredients

Crust:

1/3 cup almond butter

1/3 cup filtered water

1/2 cup vanilla rice (or pea) protein powder

1/4 tsp. ground cinnamon

Filling:

1 1/2 cup cooked sweet potato

1 cup filtered water, separated

2 large eggs

1/2 cup WHEY+ vanilla protein isolate

3/4 tsp. ground cinnamon

1/2 tsp. ground nutmeg

1/2 tsp. salt

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Easy Sweet Potato Protein Pancakes

Serves 1

Protein pancakes are the go-to healthy breakfasts because they only require three or four ingredients – none of those being flour or pancake mix.

Instead, any kind of protein powder can be mixed with an egg, plus mashed fruit. But now you can take a break from bananas with this recipe, which uses sweet potatoes instead. For another fall flavor, try pumpkin, or just replace the cinnamon with pumpkin pie spice.

Nutrition Facts (Per Serving)

267

Calories

39 g

Protein

16 g

Carbs

5 g

Fat

Ingredients

1/3 cup sweet potato (mashed or puree)

3 egg whites

1/4 tsp. ground cinnamon

1 scoop WHEY+ vanilla protein isolate

1 tsp. coconut oil, for frying

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Ginger Lime Sweet Potato Mash

Serves 6

When you decide to sweeten up your mashed potatoes, that doesn’t mean you have to go with cinnamon and butter.

This is a savory sweet potato mash because of the tangy lime juicy and fresh cilantro. And rather than baking these sweet potatoes, they’re boiled whole in chicken broth. They’ll take half the time to cook that way and are infused with flavor.

Nutrition Facts (Per Serving)

179

Calories

3 g

Protein

33 g

Carbs

4 g

Fat

Ingredients

1 1/2 lb. sweet potatoes

Sea salt to taste

1 cup chicken broth

2 Tbsp. butter

1 Tbsp. grated ginger

1/4 tsp. pure maple syrup (optional)

2 tsp. freshly squeezed lime juice

1 Tbsp. cilantro (or mint), for garnish

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Smoked Gouda & Sweet Potato Casserole

Serves 6

This might look like the usual sweet potato casserole, but it’s not far from.

There’s almost as much cauliflower hidden in the mash as sweet potatoes, and it’s spiced with not just cinnamon but a dash of cayenne. But that’s not the biggest and best difference.

Did I mention there’s gooey smoked gouda? With all the surprises, you’d better warn guests that this one is savory instead of sweet.

Nutrition Facts (Per Serving)

346

Calories

9 g

Protein

34 g

Carbs

21 g

Fat

Ingredients

3 cups cauliflower florets

4 cups sweet potatoes, cubed

1 Tbsp. coconut oil, melted

1 large egg

3 oz. (3/4 cup) shredded smoked gouda

1 tsp. ground cinnamon

1 tsp. salt

3/4 tsp. freshly ground black pepper

3/4 cup pecans

1/2 tsp. coconut oil

1/8 tsp. cayenne

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Harissa Sweet Potato Hash with Poached Eggs & Merguez Sausage

Serves 4

Make the harissa ahead of time, and this is a gourmet yet easy breakfast hash.

As the sweet potatoes roast in the oven, you can sit and sip coffee. Once you really wake up, brown the sausage in a skillet, and add the sweet potato. Create spaces to poach the eggs, and once they’re done, it’s time to devour this breakfast.

Nutrition Facts (Per Serving)

548

Calories

19 g

Protein

71 g

Carbs

21 g

Fat

Ingredients

Sweet Potato Sausage Hash:

2 large sweet potatoes

4 Tbsp. Harissa paste (1/6 of recipe below, or use store-bought)

Salt and freshly ground black pepper to taste

6 large eggs, poached or fried

3 Merguez sausages (or chorizo)

1/2 onion, sliced

2 Tbsp. chopped fresh cilantro, for garnish

Homemade Harissa:

4 oz. dried chilies

6–8 cloves garlic

1 Tbsp. cumin seeds

2 tsp. caraway seeds

1 Tbsp. coriander seeds

3 Tbsp. extra-virgin olive oil

1 3/4 tsp. salt

1 Tbsp. lemon juice

1 tsp. smoked paprika (optional)

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Herbed Sweet Potato Quinoa Muffins

Serves 10

These savory muffins make a great breakfast with simple eggs, an afternoon snack, or a side dish that goes with practically any entrée.

Just think about how well they’ll sop up the sauce of a Sunday pot roast. Regardless of what you pair with these – or if you eat them plain – when you bake a batch of sweet potato muffins, they’ll get gobbled up while they’re still plenty fresh.

Nutrition Facts (Per Serving)

184

Calories

4 g

Protein

20 g

Carbs

10 g

Fat

Ingredients

1/4 cup quinoa

1/2 cup water

1/4 cup + 1 Tbsp. extra-virgin olive oil, divided

1 small onion, finely diced

2 Tbsp. chopped fresh sage

2 tsp. chopped fresh thyme (plus more for garnish)

1/2 cup brown rice flour

1/2 cup oat flour

1/2 cup almond flour

1 Tbsp. baking powder

1/4 tsp. baking soda

1/2 tsp. salt

1 large egg, whisked

1 cup mashed sweet potato

1/2 cup water

1/4 cup sliced almonds

1 tsp. apple cider vinegar

1 tsp. tamari

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Baked Sweet Potatoes with Sausage & Broccoli

Serves 4

Baked sweet potatoes don’t have to be relegated to a side dish. Turn them into an entrée by piling the protein right on top.

These are twice-baked potatoes, first getting cut in half and baked with olive oil. As they cook, the sausage is browned, and the veggies are softened. The insides of the sweet potatoes get stuffed, and then they’re baked again until the cheese gets perfectly melty.

Nutrition Facts (Per Serving)

417

Calories

19 g

Protein

49 g

Carbs

17 g

Fat

Ingredients

4 medium sweet potatoes, halved lengthwise

2 Tbsp. extra-virgin olive oil

1/2 lb. spicy Italian turkey sausage, casings removed

2 shallots, thinly sliced

1 bunch broccoli rabe, chopped after tough stems and outer leaves are removed

2 cloves garlic, thinly sliced

1/2 tsp. paprika

1/2 tsp. salt

1/2 cup (2 oz.) shredded cheddar cheese

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Chipotle Citrus Sweet Potato Soup

Serves 1

When you have a ripe avocado and don’t know how to use it, here’s a creative suggestion: it can be diced for an amazing soup topping.

The sweet potato soup is extremely creamy but light. Then the avocado chunks add an element that’s creamy and rich. And if you have leftover mashed sweet potatoes to start with (or use the microwave), then this dinner-for-one comes together in less than 10 minutes.

Nutrition Facts (Per Serving)

165

Calories

12 g

Protein

47 g

Carbs

3 g

Fat

Ingredients

1 large sweet potato (about 1 cup), mashed

1/2 cup vegetable broth

1/2 cup soy milk

1/2 tsp. chipotle powder

Pinch of orange zest

Salt to taste

1/4 cup diced avocado, for garnish

2 tortilla chips, crushed for garnish

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Baked Turnip & Sweet Potato Fries

Serves 2

Upgrade your French fries with more natural flavor and nutrients. Turnips have a lot of vitamin C and fiber, yet a serving contains only one-third the calories of white potatoes.

And since these oven-baked fries freeze well, you can keep them at the ready whenever you get fast food cravings. Reheat them in the oven, not the microwave, for optimal crispness.

Nutrition Facts (Per Serving)

135

Calories

2 g

Protein

17 g

Carbs

7 g

Fat

Ingredients

1 turnip, peeled and cut

1 medium sweet potato, peeled and cut

1 Tbsp. extra-virgin olive oil

1 tsp. Worcestershire sauce

1/2 tsp. onion powder

1/2 tsp. garlic powder

1/4 tsp. Italian seasoning

Sprinkle of nutritional yeast (optional)

Sea salt and freshly ground black pepper to taste

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Quinoa Bean Salad with Roasted Kale & Sweet Potato

Serves 6

Roasted sweet potato is delicious fresh out of the oven, but those flavors are even more nuanced in a cold salad.

It tastes amazing with quinoa, which is also on the nutty side, and with roasted kale. In fact the ingredients in this salad are all so good, the only things required for the dressing are olive oil and vinegar.

Nutrition Facts (Per Serving)

680

Calories

28 g

Protein

113 g

Carbs

14 g

Fat

Ingredients

2 cups cooked quinoa (2/3 cup dry)

2 sweet potatoes, diced small

1/2 red onion, sliced

2 Tbsp. coconut oil, melted

6 large kale leaves, washed and cut into chunks

2 cups cannellini beans (or garbanzo beans)

12 cups mixed greens

3 Tbsp. extra-virgin olive oil

3 Tbsp. raw apple cider vinegar

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Healthy Sweet Potato Salad with Collard Greens

Serves 4

Although this is potato salad inspired, the picnic dish been upgraded in so many ways that you’ll hardly recognize it.

Not only does this version have way more flavor with sweet potatoes, tahini, and cayenne, but it delivers big on nutrients. A serving of this sweet potato salad has over a day’s worth of vitamin A – something you won’t find in white potatoes. And if you turn it into a collard green wrap, there’s a little vitamin C, calcium, and potassium too.

Nutrition Facts (Per Serving)

231

Calories

5 g

Protein

31 g

Carbs

10 g

Fat

Ingredients

2 sweet potatoes, cubed

2 stalks celery, diced

1 cup onion, diced

1–2 Tbsp. granulated garlic

2–3 Tbsp. apple cider vinegar

4 Tbsp. tahini

Juice of 1/2 lemon

2 Tbsp. Dijon mustard

1/2 Tbsp. extra-virgin olive oil

Dash of cayenne

Salt and freshly ground black pepper to taste

4–6 collard greens (optional)

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Sweet Potato Soufflé

Serves 10

For a healthy alternative to the classic sweet potato casserole that’s heavy on the butter, cream, and marshmallows, try this soufflé.

It not only has protein from the eggs, but it uses Greek yogurt instead of milk. And there’s only a touch of brown sugar, so almost all the calories in this soufflé come from the sweet potatoes themselves.

Nutrition Facts (Per Serving)

270

Calories

8 g

Protein

59 g

Carbs

1 g

Fat

Ingredients

5 lbs. sweet potato

1 tsp. ground cinnamon

1/4 tsp. freshly grated nutmeg

1/8 tsp. cloves

2 tsp. salt

1/4 cup pure honey

2 Tbsp. dark brown sugar

2 large eggs

1 1/3 cup (2 small containers) plain nonfat Greek yogurt

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Beet & Sweet Potato Chips

Serves 4

There are a lot of reasons to switch out regular potato chips for alternatives.

When you eat beets and sweet potatoes in one handful, you’re getting a powerful mix of vitamins and minerals like manganese, potassium, and copper. These are healthier, of course, but they’re actually more flavorful than potato chips too, not needing any seasoning aside from salt.

Nutrition Facts (Per Serving)

163

Calories

3 g

Protein

31 g

Carbs

4 g

Fat

Ingredients

4 medium beets

2 medium sweet potatoes

1 Tbsp. extra-virgin olive oil

Salt to taste

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Sweet Potato Cheesecake Bites

Serves 12

As long as you have a muffin tin, you can put together these unbelievable mini cheesecakes.

The secret is to make a sweet potato crust by pressing tater tots into the pan. As the crust sets in the oven, a cheesecake batter comes together quickly with ricotta, Neufchatel, and Greek yogurt. What you end up with is the perfect small bite of healthy dessert for those who love savory more than sweet.

Nutrition Facts (Per Serving)

150

Calories

6 g

Protein

19 g

Carbs

6 g

Fat

Ingredients

1 package (20 oz.) frozen sweet potato tots, thawed

2 cups ricotta cheese

2 oz. Neufchatel cheese, softened

1/4 cup nonfat plain Greek yogurt

2 Tbsp. cornstarch

1/4 cup pure honey

1 Tbsp. lemon juice

1/8 tsp. salt

1 tsp. vanilla extract

1 large egg, beaten

Cinnamon for sprinkling

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Sweet Potato Chickpea Burgers with Apricot Mustard

Serves 6

These are a totally different take on veggie burgers. By making a patty with a mix of sweet potato and chickpeas, think of it like a falafel burger but with French fries inside.

Apricot mustard brings this one home, but another dressing like turmeric-tahini or cilantro-lime would work as well.

Nutrition Facts (Per Serving)

604

Calories

30 g

Protein

92 g

Carbs

16 g

Fat

Ingredients

1 can (15 oz.) chickpeas, drained and rinsed

1/2 cup hemp hearts, shelled

1 raw sweet potato

2 Tbsp. onion, pureed

1 clove garlic, pureed

2 tsp. paprika

1 tsp. rosemary

Salt and freshly ground black pepper to taste

3/4 cup chickpea flour (plus more as needed)

1 Tbsp. avocado oil

6 whole-wheat burger buns

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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.

I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.

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