8 Healthy Sweet Potato Recipes for Fall and Beyond

These root vegetables are inexpensive, long-lasting, and nutritious, so use them as many ways as you can, from soup to shepherd’s pie.

Medically Reviewed
sweet potato soup
These sweet potato recipes are healthier than pie but just as tasty.
Stocksy

Did you eat enough vegetables today? If you're like most Americans, you fell a little short. According to the U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2020–2025, only 10 percent of us meet the recommended intake of vegetables each day, which is defined as at least 2 to 3 cups of veggies (depending on your age and sex). But making even a few small changes to your meals can be a big step in the right direction toward getting the nutrition your body needs to thrive.

In the world of vegetables, potatoes are often vilified, but unfairly so, according to health experts. As the Mayo Clinic notes, sweet potatoes are a healthy addition to any diet, an excellent source of vitamins A and C, and a good source of potassium, fiber, and vitamin B6. Because sweet potatoes are relatively low in calories and a good source of fiber, per the USDA, they can also contribute to satiety (the feeling of fullness) while keeping calories in check.

Like white potatoes, the orange variety are extremely versatile in the kitchen, too, so you can work them into all your favorite recipes. Here are eight to get you started.

1
One-Pot Sweet Potato Soup
iStock

One-Pot Sweet Potato Soup

Soup is one of the easiest and most delicious ways to eat more sweet potatoes, and this one-pot version saves on dishes. While an apple may seem like an odd soup ingredient at first glance, it adds a lovely sweetness (not to mention fiber and vitamin C per the USDA). As a bonus, past research suggests that those who eat soup at the start of their meals may consume significantly fewer calories overall, and thus, lose weight.

4.9 out of 8 reviews

SERVES

6

CALORIES PER SERVING

125

PREP TIME

15 min

COOK TIME

35 min

TOTAL TIME

50 min

Ingredients

2 tbsp extra-virgin olive oil
3 medium sweet potatoes, peeled and cubed
1 medium onion, diced
1 medium McIntosh apple, cubed (skin-on)
3 cloves garlic, minced
4 cups low-sodium vegetable broth
1 tbsp freshly grated ginger
1 tsp ground cumin
1 tsp kosher salt
½ tsp freshly ground black pepper
2 tbsp fresh cilantro, chopped, for garnish (optional)
1 tablespoon dried toasted coconut, for garnish (optional)

Directions

1

Place a large Dutch oven over medium heat. Add olive oil. Once the oil is shimmering, add the sweet potatoes and onion. Cook until sweet potatoes begin to soften, about 15 to 20 minutes.

2

Add apple and garlic and continue cooking, stirring frequently, until apple is tender, about 5 more minutes.

3

Add broth, ginger, cumin, salt, and pepper and bring just to a boil. Reduce heat, cover, and simmer for 10 minutes. Remove from heat and blend using an immersion blender (or carefully transfer to an upright blender). Top with garnishes, if desired.

Nutrition Facts

Amount per serving

calories

125

total fat

5g

saturated fat

0.7g

protein

2g

carbohydrates

20g

fiber

3.3g

sugar

8.8g

added sugar

0.7g

sodium

377mg

TAGS:

Mediterranean, Gluten-free, Vegetarian, Vegan, Anti-Inflammatory, Appetizer, Whole30 Diet
2
Healthier Sweet Potato Casserole
iStock

Healthier Sweet Potato Casserole

Sweet potato casserole is a holiday classic, but this popular dish is notorious for being among the least healthy because of added sugar and traditional marshmallow topping. In fact, data from the USDA suggests that a single serving of this side dish may contain about 33 grams (g) of sugar (almost 8 teaspoons)! This healthier version lets you enjoy the flavors of the season with almost zero added sugar — just spices and the natural sugars in the sweet potatoes.

contains  Dairy, Tree Nuts
5.0 out of 4 reviews

SERVES

6

CALORIES PER SERVING

192

PREP TIME

10 min

COOK TIME

40 min

TOTAL TIME

50 min

Ingredients

4 medium sweet potatoes, peeled and cut into 1-inch pieces
⅓ cup lowfat milk or nondairy milk of your choice
2 tbsp light-tasting olive oil
1 tbsp unsalted butter
1 tsp pure vanilla extract
1 tsp kosher salt
¼ tsp ground black pepper
1 tsp ground cinnamon
¼ tsp ground nutmeg
½ cup pecan halves

Directions

1

Place potatoes in a stockpot, and add enough cold water to just cover them. Place over medium-high heat. Cover and bring to a boil. Cook until potatoes are fork tender, about 15 to 20 minutes. Drain and transfer potatoes to a large mixing bowl.

2

Preheat oven to 375 degrees F.

3

Add milk, olive oil, butter, vanilla extract, salt, pepper, cinnamon, and nutmeg to the sweet potatoes. Use a potato masher to mash potatoes and mix in other ingredients. Mash until smooth.

4

Spread mixture into a 9-by-13-inch baking dish. Top with pecans and bake until golden brown on top, about 25 to 30 minutes.

Nutrition Facts

Amount per serving

calories

192

total fat

13g

saturated fat

2.5g

protein

2.8g

carbohydrates

18g

fiber

3.6g

sugar

6g

added sugar

0.1g

sodium

337mg

TAGS:

Dairy, Tree Nuts, Mediterranean, Gluten-free, Vegetarian, Side Dish
3
Sweet Potato Shepherd’s Pie
Alamy

Sweet Potato Shepherd’s Pie

Shepherd’s pie is usually made with ground beef or lamb (both of which contain high amounts of saturated fat, according to the USDA). In this recipe, you’ll find lean ground turkey in their stead to cut back on unhealthy saturated fat without sacrificing on protein or flavor. Sweet-potato mash crowns this delicious dish to bring more vitamin A than white potatoes.

contains  Dairy, Wheat, Fin fish, Soy
3.0 out of 2 reviews

SERVES

4

CALORIES PER SERVING

380

PREP TIME

15 min

COOK TIME

45 min

TOTAL TIME

1 hr

Ingredients

4 medium sweet potatoes, peeled and cut into 1-inch cubes
½ cup lowfat milk or nondairy milk of your choice
½ tsp kosher salt, divided
½ tsp freshly ground black pepper, divided
1 tbsp extra-virgin olive oil
1 medium onion, diced
1 large carrot, skin on, diced
1 rib celery, diced
1 lb lean ground turkey
1 tbsp Worcestershire sauce
3 tbsp no salt added tomato paste
¼ cup water
½ tsp dried thyme
1 cup frozen corn kernels

Directions

1

Preheat oven to 350 degrees F. Place potatoes in a stockpot and add enough cold water to just cover them. Bring to a boil and cook until potatoes are fork tender, about 15 minutes. Drain well and return to the pot. Add milk, ¼ tsp salt, and ¼ tsp pepper. Use a potato masher to mash potatoes and mix in the other ingredients. Mash until smooth. Cover and set aside.

2

Place a large skillet over medium heat. Add olive oil, onion, carrot, and celery and cook until vegetables are tender, about 10 minutes. Add turkey and cook, breaking it up into small pieces.

3

In a small bowl, combine Worcestershire sauce, tomato paste, water, thyme, remaining ¼ tsp of salt, and remaining ¼ tsp of pepper. Whisk together until smooth. Add to turkey mixture and stir to evenly coat all ingredients.

4

Stir in corn. Cook until liquid is reduced, about 5 minutes more.

5

Spread turkey mixture in a casserole dish and top with sweet potato mash, spreading to evenly cover. Bake until lightly browned, about 25 minutes.

Nutrition Facts

Amount per serving

calories

380

total fat

14g

saturated fat

3.2g

protein

27g

carbohydrates

40g

fiber

6.2g

sugar

14g

added sugar

0.8g

sodium

533mg

TAGS:

Dairy, Wheat, Fin fish, Soy, Diabetes-Friendly, Heart-Healthy, High-Fiber, High-Protein, Family-Friendly, Dinner
4
Sweet Potato Latkes
Viktoria Drobot/Getty Images

Sweet Potato Latkes

Potato latkes (aka fried potato pancakes) are a Hanukkah staple. Unfortunately, the oil used to cook them adds a lot of calories. In this recipe, only a small amount of olive oil is used. Since olive oil is composed of mostly heart-healthy monounsaturated fats (according to the Harvard T.H. Chan School of Public Health) and since it's used sparingly, these latkes are lighter in calories and healthier than usual. Sweet potatoes (rather than white ones) add a natural sweetness to this traditional dish along with valuable nutrients such as vitamin A.

contains  Eggs, Wheat
4.5 out of 12 reviews

SERVES

6

CALORIES PER SERVING

141

PREP TIME

10 min

COOK TIME

15 min

TOTAL TIME

25 min

Ingredients

2 medium sweet potatoes, coarsely grated
1 medium onion, grated
2 large eggs, lightly beaten
3 tbsp matzo meal
½ tsp kosher salt
⅛ tsp freshly ground black pepper
3 tbsp extra-virgin olive oil

Directions

1

In a mixing bowl, combine sweet potatoes, onion, eggs, matzo meal, salt, and pepper.

2

Place a medium nonstick skillet over medium-high heat and add oil. Once oil is hot, add sweet potato mixture 2 tbsp at a time. Use a spatula to flatten each latke into a patty about ½ inch thick. Cook until golden brown, about 1½ minutes, then flip and cook another 1½ minutes. Use a spatula to carefully move latkes to a paper-towel-lined plate.

3

Serve with sour cream or homemade applesauce, as desired.

Nutrition Facts

Amount per serving

calories

141

total fat

9g

saturated fat

1.5g

protein

3g

carbohydrates

13g

fiber

1.6g

sugar

3.5g

added sugar

0g

sodium

187mg

TAGS:

Eggs, Wheat, Diabetes-Friendly, Heart-Healthy, Vegetarian, Anti-Inflammatory, Family-Friendly, Appetizer
5
Healthy Not-chos Recipes
Alamy; Everyday Health

Sweet Potato Nachos for 2

Unlike nachos made with tortilla chips, this homemade alternative is a rich source of vitamin A and a good source of fiber (even more so if you leave the skin on the sweet potatoes), per the USDA. It's easier than you might think to make sweet potato chips from scratch, especially if you have a mandoline. This tool is the slicing secret of the pros, and a shortcut to getting your sweet potatoes nice and thin, which will lead to crispier chips when you bake them.

contains  Dairy
5.0 out of 1 reviews

SERVES

2

CALORIES PER SERVING

269

PREP TIME

10 min

COOK TIME

20 min

TOTAL TIME

30 min

Ingredients

1 sweet potato
2 tsp extra-virgin olive oil
1 dash kosher salt
1 dash freshly ground black pepper
1 Roma tomato, diced
½ cup low-sodium black beans, drained and rinsed
½ avocado, chopped
Thinly sliced red onion, to taste
¼ cup queso (from recipe) or cheddar cheese
1 jalapeño, thinly sliced

Directions

1

Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper.

2

Leaving the skin intact, thinly slice sweet potato using a mandoline or very sharp chef’s knife. Place sweet potato slices in a mixing bowl and drizzle with olive oil. Gently toss to make sure both sides of each slice are coated in oil.

3

Arrange slices in a single layer on prepared baking sheet. Season with salt and pepper.

4

Bake until chips are golden brown and crispy, about 20 to 30 minutes. Watch carefully to make sure they don’t burn.

5

Cool completely. Top with remaining nacho ingredients just before serving.

Nutrition Facts

Amount per serving

calories

269

total fat

11g

saturated fat

1.6g

protein

9g

carbohydrates

37g

fiber

12g

sugar

8g

added sugar

0g

sodium

508mg

TAGS:

Dairy, Gluten-free, Appetizer, Anti-Inflammatory, High-Fiber, Mediterranean, Vegetarian
6
Sweet Potato Black Bean Chili
Sergii Koval/Alamy

Sweet Potato and Black Bean Chili

While they may not be a traditional chili ingredient, sweet potatoes are a natural chili star! Lending their characteristic sweetness to the mix, sweet potatoes are also rich in beta-carotene (a precursor of vitamin A, per the NIH) and contain fiber, potassium, and vitamin C, according to the Harvard T.H. Chan School of Public Health. To round out this nutritious one-dish meal, black beans add a dose of plant-based protein, according to data from the USDA.

5.0 out of 2 reviews

SERVES

6

CALORIES PER SERVING

221

PREP TIME

15 min

COOK TIME

35 min

TOTAL TIME

50 min

Ingredients

2 tbsp extra-virgin olive oil
1 medium onion, diced
3 ribs celery, sliced
3 cloves garlic, minced
2 large sweet potatoes, peeled and finely chopped
1–2 tbsp chili powder
2 tsp ground cumin
2 tsp paprika
½ tsp kosher salt
½ tsp freshly ground black pepper
1 28-oz can of no-salt-added diced tomatoes, with juices
2 cups low-sodium vegetable broth or chicken broth
1 15-oz can no-salt-added black beans, drained and rinsed
Chopped fresh cilantro, for garnish (optional)

Directions

1

Place a large pot over medium heat. Add olive oil and onion, and sauté until onion becomes translucent, about 5 minutes. Add celery, garlic, and sweet potatoes, and sauté until vegetables begin to soften, about 3–4 minutes.

2

Stir in chili powder, cumin, paprika, salt, and pepper.

3

Pour in diced tomatoes, broth, and black beans, and bring chili to a light boil. Reduce heat and simmer, uncovered, until mixture has reduced slightly, about 25 minutes.

4

Garnish with cilantro, if desired, and serve.

Nutrition Facts

Amount per serving

calories

221

total fat

5.4g

saturated fat

0.8g

protein

8g

carbohydrates

37g

fiber

11.3g

sugar

9.3g

added sugar

0g

sodium

406mg

TAGS:

Gluten-free, Cholesterol-Conscious, Anti-Inflammatory, Dinner, High-Fiber, Mediterranean, Vegan, Vegetarian
7
Sweet Potato, Black Bean, and Avocado Salad
Nataliya Arzamasova/Shutterstock

Sweet Potato, Black Bean, and Avocado Salad

Contrary to popular belief, lettuce is not a requirement for a salad. Here, mix sweet potato, black beans, and avocado to max out on fiber, then get a flavor boost from fresh herbs and a light dressing full of Southwest seasonings. Beans are a great source of lean protein, and one study published in March 2022 in the Journal of Nutrition and Dietetics found that replacing meat, fish, and poultry with legumes like beans was the dietary change most strongly associated with weight loss. And this bowl is so satisfying and hearty, you’d never guess that it’s vegan.

5.0 out of 7 reviews

SERVES

2

CALORIES PER SERVING

380

PREP TIME

10 min

COOK TIME

30 min

TOTAL TIME

1 hr

Ingredients

1 sweet potato (you can also use previously baked sweet potato here)
1 avocado, peeled and cubed
⅔ cup canned low-sodium black beans, drained and rinsed
2 tbsp diced red onion
2 tbsp pepitas
1 tbsp avocado oil
1 lemon, juiced
¼ cup fresh cilantro, chopped
¼ tsp ground cumin
¼ tsp paprika
¼ tsp garlic powder
¼ tsp kosher salt

Directions

1

Preheat the oven or toaster oven to 425 degrees F. Thoroughly wash the sweet potato and pierce the skin all over with a fork. Bake in the preheated oven until a knife can be easily inserted into the center, about 30 to 35 minutes. Allow to cool until it is safe to handle, then slice it in half and cube the flesh. Divide it evenly between two serving dishes.

2

Divide avocado, black beans, onion, and pepitas evenly between the two dishes.

3

In a small bowl, combine avocado oil, lemon juice, cilantro, cumin, paprika, garlic powder, and salt. Whisk together until combined and drizzle over each salad.

Nutrition Facts

Amount per serving

calories

380

total fat

22g

saturated fat

3.2g

protein

11g

carbohydrates

39g

fiber

13.9g

sugar

6g

added sugar

0g

sodium

347mg

TAGS:

Diabetes-Friendly, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Lunch
8
Sweet Potato Fries
Panagiotis Kyriakos/iStock

Sweet Potato Fries

French fries are usually deep-fried in loads of unhealthy oil. In contrast, these crispy oven-baked sweet potato fries use only a small amount of heart-healthy olive oil and are sure to quickly become a favorite side dish!

4.6 out of 71 reviews

SERVES

4

CALORIES PER SERVING

275

PREP TIME

10 min

COOK TIME

20 min

TOTAL TIME

30 min

Ingredients

3 large sweet potatoes
2 tbsp extra-virgin olive oil
¾ tsp kosher salt
¼ tsp freshly ground black pepper

Directions

1

Preheat oven to 450 degrees F. Line a baking sheet with parchment paper or foil.

2

Slice potatoes into ¼-inch thick slices. Place on the prepared baking sheet and drizzle with olive oil. Toss to evenly coat and arrange potato slices in a single layer. If needed, use a second baking sheet to allow for space between each fry. Sprinkle evenly with salt and pepper.

3

Bake for 10 minutes, then remove the baking sheet from the oven and use a spatula to flip the potato slices. Bake until golden brown and crispy, about 10 to 15 minutes more. Watch carefully to avoid burning.

Nutrition Facts

Amount per serving

calories

275

total fat

7g

saturated fat

1g

protein

4g

carbohydrates

38g

fiber

6.1g

sugar

10.8g

added sugar

0g

sodium

525mg

TAGS:

Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Family-Friendly, Side Dish, Whole30 Diet