15 Healthy Sweet Potato Recipes

For Breakfast, Lunch, and Dinner

Low fat baked sweet potato fries

Emily Hawkes for The Spruce

Sweet potatoes—sometimes mistakenly called yams—are a nutritious vegetable with a hallmark bright orange hue. Americans might best know them in fries, mashed, or pie form, but the tuber is capable of much more. Sweet potatoes are also a smart addition to a healthy diet and add natural sweetness and creaminess to a wide range of breakfast, lunch, and dinner dishes.

  • 01 of 15

    Low-Fat Mashed Sweet Potatoes

    Low fat mashed sweet potatoes

    The Spruce / Julia Hartbeck

    Standard mashed potatoes are loaded with butter and milk, but this low-fat mashed sweet potato recipe is dairy free and vegan friendly. Orange juice and zest accentuate the natural sweetness of the potatoes, while cinnamon and ginger add a touch of spice.

  • 02 of 15

    Curried Sweet Potato and Freekeh Salad

    Curried sweet potato and freekeh salad recipe

    The Spruce / Anastasiia Tretiak

    Freekeh is a flavorful whole grain that makes a healthy and tasty base for this curried sweet potato salad. With apricots, curry spices, almonds, and dried cranberries, it's a wonderful mix of textures and sweet and savory flavors.

  • 03 of 15

    Crock Pot Sweet Potato Casserole With Apples

    Crockpot sweet potato casserole

    The Spruce

    Apples and sweet potatoes make a natural pairing, especially for a fall side dish. Crock pot sweet potato casserole is a cinch to make, has lovely sweet flavor, and is lower in calories than your typical casserole. Serve alongside ham or turkey.

  • 04 of 15

    Sweet Potato Toasts

    Sweet Potato Toasts

    The Spruce / Jennifer Perillo

    If you're eating gluten-free or just trying to cut down on bread, try sweet potato toasts. Sliced the thickness of bread and baked, the "toasts" can be reheated in the toaster or oven. Top with your choice of toppings, like smashed avocado and tomato or peanut butter and banana.

    Continue to 5 of 15 below.
  • 05 of 15

    Mexican Cream of Sweet Potato Soup

    Mexican cream of sweet potato soup

    ​The Spruce / Ulyana Verbytska

    Spiced with epazote, this simple, but creamy sweet potato soup only requires a few healthy ingredients. For an even healthier dish, swap the butter for olive oil. Fresh epazote gives the best flavor, but dried can be used in a pinch.

  • 06 of 15

    Sweet Potato Hummus

    Sweet Potato Hummus

    The Spruce / Anita Schecter 

    Sweet potato adds creaminess and a natural hint of sweetness to hummus. Garlic, tahini, and lemon juice provide the flavors you've come to expect from the classic dip. Serve sweet potato hummus with pita or crisp pita chips.

  • 07 of 15

    Sweet Potato Muffins With Cinnamon Sugar Topping

    sweet potato muffins

    The Spruce / Diana Rattray

    Sweet potato adds moisture to these cinnamon sugar-topped muffins, making them butter-free. They're a nice way to start the day and are easy to grab-and-go. Swap out half of the flour for whole wheat to increase the fiber in this recipe.

  • 08 of 15

    Baked Vegan Sweet Potato Fries

    Low fat baked sweet potato fries

    The Spruce / Emily Hawkes

    Sweet potato fries are a favorite snack and side dish for burgers and sandwiches, but they can be less than healthy thanks to a trip in the deep fryer. For a lighter option, toss with spices and bake them in the oven until crisp.

    Continue to 9 of 15 below.
  • 09 of 15

    Creamy Sweet Potato Risotto

    sweet potato risotto

    The Spruce / Diana Rattray

    Risotto may seem like a complicated dish, but it doesn't have to be. This vegetarian sweet potato risotto just requires a little patience, since all of the ingredients cook together in one pan. Swap the butter for olive oil or reduce the cheese to make it even healthier.

  • 10 of 15

    Vegan Sweet Potato Veggie Burgers

    Vegetarian sweet potato burgers

    Getty Images / The Picture Pantry

    Quinoa, mashed sweet potato, and kale make a healthy and delicious veggie burger patty. The vegan burgers pair well with a wide range of toppings, like avocado, grilled onions, or even grilled pineapple and barbecue sauce.

  • 11 of 15

    Low-Calorie Sweet Potato Casserole

    Low calorie sweet potato casserole recipe

    The Spruce / Diana Chistruga 

    Sweet potato casserole is a classic holiday side dish but tends to be loaded with calories from butter and cream. This low-calorie casserole still has all of the sweet flavors you're looking for, including an alternating topping of cornflakes and almonds and mini marshmallows.

  • 12 of 15

    Sweet Potato Falafel

    Sweet potato falafel recipe

    The Spruce / Diana Chistruga

    These sweet potato falafel are a beautiful orange color with a crisp exterior and almost creamy interior. The spiced balls are baked instead of fried, making them a healthier option than your usual falafel. Serve as a pita sandwich or as an appetizer with yogurt sauce for dipping.

    Continue to 13 of 15 below.
  • 13 of 15

    Vegetarian Thai Pumpkin and Sweet Potato Curry

    Thai Pumpkin Curry

    Loving it Vegan

    Pumpkin and sweet potato make this vegetarian Thai curry ultra creamy and lightly sweet. Garlic, chili, spices, and fresh lime round out the savory dish. If you're vegetarian or vegan, swap the fish sauce for soy sauce.

  • 14 of 15

    Black Bean and Sweet Potato Chili

    Black bean vegetarian chili

    The Spruce

    Ready in just over half an hour, black bean and sweet potato chili has all of the flavors you want from the spiced stew without the fatty meat. Full of healthy beans and veggies, it's a filling meal on its own or can be used to top nachos. Plus, it's even better leftover.

  • 15 of 15

    Lentils With Sweet Potatoes and Kale

    Lentils With Sweet Potatoes

    The Spruce / Diana Rattray

    Tender cooked lentils become a hearty vegan meal or side dish when combined with sweet potato and kale. It's a stick-to-your-ribs dish that's especially good on a cold day. Pack it up for an easy lunch.