Sweet potatoes are one of the most versatile, nutritious, and delicious root vegetables you can include in your diet. Their natural sweetness makes them unique, and they can be prepared in countless ways, from savoury to sweet dishes. Whether you’re looking for a quick meal, a healthy side dish, or a creative way to replace white potatoes, sweet potatoes are an excellent choice.
These vibrant orange tubers are packed with vitamins, minerals, and antioxidants that support overall health. They are rich in fibre, help regulate blood sugar levels, and provide an excellent source of vitamin A, which is essential for eye health, skin, and immunity.
In this post, I’ll share 10 easy ways to eat sweet potatoes and explore some of the healthiest ways to prepare them, including tips on what to pair them with and how to cook them in different ways. Whether you’re already a fan of sweet potatoes or looking for new ways to enjoy them, this guide will help you make the most of this nutritious food.
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The First Time I Tried a Sweet Potato and the Surprising Ingredient It Was Served With…
Sweet potatoes are now a staple in the UK, found in every supermarket and featured on countless restaurant menus. I’ve even grown them in my own garden in recent years and regularly order them in our grocery shop or Riverford veg box. But 15 years ago, they were barely on the radar—in fact, I hadn’t even heard of them, let alone tried one!
That all changed in 2010 when I was on holiday in Los Angeles, USA. I stumbled upon a bar on Sunset Boulevard that served sweet potato fries with a marshmallow dip (yes, really!). The idea seemed bizarre at first, but the combination of crispy, salty fries with sweet, gooey marshmallow was unexpectedly delicious. I found myself going back more than once just to enjoy this unusual yet addictive pairing!
Not long after, I received sweet potatoes in a vegetable box delivery, and from then on, I was hooked. I also discovered Nando’s sweet potato mash, which became another firm favourite. Now, sweet potatoes are a regular feature in my meals—I use them as jacket potatoes, in curries, as wedges, and in so many other ways, which I’ll share in this post.
The Benefits of Sweet Potatoes
Sweet potatoes are so good for you and some people choose them over white potatoes for this reason. I personally choose to enjoy both varieties, but I do have a soft spot for sweet potatoes. Probably because they are so sweet!
Funnily enough, my daughter Bella can’t stand them. She also doesn’t like sweetcorn or butternut squash which surprises me as they are the sweetest vegetables, so I’d have thought a child would love them! She loves her greens though and pretty much every other vegetable. My son Reuben, on the other hand, is just like me and can’t get enough of these sweet vegetables and will often choose a sweet potato over a white potato when given the choice.
So why are sweet potatoes so good for us?…
Sweet Potatoes are High In Vitamin A
They are particularly high in vitamin A. One regular-sized sweet potato can provide over five times the recommended daily amount of vitamin A, but a white potato contains 0%. For me this is where the sweet potato is a winner!
Some of the reasons we need vitamin A are:
- Great for keeping our skin healthy
- Keeps eyes & skin moist
- Improves night vision
- Boosts our immune function
Sweet Potatoes are High In Vitamin C
Sweet potatoes are also much higher in vitamin C than white potatoes, providing over a third of our daily allowance in one serving!
Some of the reasons we need vitamin C are:
- Boosts immune system
- Powerful Antioxidant
- Helps the body absorb iron, particularly non-haem, more readily
- Wound healing
- Anti-aging – vitamin C helps to produce collagen which can keep wrinkles at bay
Sweet Potatoes are High In Manganese
They are also remarkably high in manganese, providing around 50% of our daily intake in just one medium-sized potato. Manganese is great for:
- Optimal skin health & healing skin
- Bone production
- Activating enzymes required for digestion
- Energy production
- A feeling of well-being
Sweet potatoes have lots of benefits, but there are still some things that the humble white potato reigns for, such as containing more iron and potassium. Both types are great for your health and we will continue to buy both to mix it up in our kitchen!
A Quick Roundup of The Benefits of Sweet Potatoes:
Sweet potatoes are highly nutritious, offering a wide range of health benefits. Here’s why they are a great addition to your diet:
- Rich in vitamin A – Supports skin health, eye health, and immune function.
- Good source of vitamin C – Boosts the immune system and promotes collagen production.
- High in fibre – Supports digestion and helps maintain stable blood sugar levels.
- Loaded with antioxidants – Helps fight inflammation and protect against chronic diseases.
- Great for energy – Their natural carbohydrates provide long-lasting energy without the crash.
Now, let’s explore the best ways to enjoy sweet potatoes!
10 Delicious and Easy Ways to Eat Sweet Potato
There are so many delicious ways to eat sweet potato. When you first buy a sweet potato, you may be wondering exactly what you can do with it.
Basically, you can do everything with a sweet potato that you can do with a normal potato, and then some! They’re quicker to cook, which I always found surprising as they are a lot harder to cut up. These things are solid when raw, especially the large ones!
Here are my favourite ways to use sweet potatoes that don’t require a chef’s degree:
1. Baked sweet potato
I love a white jacket potato, but a sweet jacket potato is quicker to cook in the oven, goes a lot mushier and has such a different taste that it’s a totally different meal.
2. Mashed sweet potato
Swap your white mash for sweet potato mash for a totally different flavour experience. Vegan sausage with peas and sweet potato mash is delicious.
3. Sweet potato roasties
Sometimes we mix up our roasties with our roast dinners and have a mixture of white and sweet potato roasties for more interesting flavour.
4. Sweet potato wedges
Chunky sweet potato wedges are delicious with hummus dip and a pot of mixed seeds to coat them in. I stole this idea from Nandos and it’s so tasty!
5. Sweet potato fries
Slice them super thin to make fries and keep an eye on them whilst cooking as they cook a lot quicker than white potatoes!
6. Sweet potato curry
The ultimate vegan curry! Chunks of sweet potato and chickpeas make a really delicious sweet curry.
7. Sweet potato soup
Use chunks in a chunky vegetable soup with carrots and butternut squash and warming spices such as cinnamon, ginger and turmeric to create a healthy orange themed autumn soup. I love to make chunky soups, but sometimes I use my Ninja blender to make a more puree style. I love the Ninja blenders – my last one lasted almost ten years!
Click here to shop the amazing Ninja blenders
8. Sweet potato topped pie
Swap your vegan Shepherd’s pie white mash to sweet potato mash for a flavour explosion! This is one of our favourite meals as the sweet potato mash makes the whole pie so moreish. We always have second and even third helpings when I make a sweet potato-topped pie.
9. Sweet potato noodles
If you have a spiralizer then make sweet potato noodles to have a change from pasta noodles. Super delicious when served with a lentil ragu or equally as tasty with a simple pesto. Many supermarkets sell sweet potato noodles ready-made in the veg section.
10. Sweet potato skins
bake your sweet potatoes and then cut them in half before they get too mushy, scoop out the middle and mash with vegan cheese and herbs or spices. Pop them back in the oven, drizzle with a tiny bit of olive oil and bake until the cheese is golden. Serve with salsa or hummus to dip.
Hopefully, these easy sweet potato cooking ideas will show you how versatile the sweet variety is.
These are super easy to make and in most cases, you’re just swapping the white potatoes you’d usually use for a sweet potato instead.
Once you see the amazing sweet flavour they can bring to your meals you’ll be using them in numerous recipes in no time!
Bonus suggestions:
- Sweet potato toast – Slice them thin and toast in the oven or air fryer for a crispy alternative to bread.
- Sweet potato pancakes – Blend with oats and banana for a nutritious breakfast.
Keep reading for more tips such as the healthiest ways to eat your sweet potatoes…
What is the Healthiest Way to Eat a Sweet Potato?
The answer depends on how you prepare them. The healthiest cooking methods are baking, roasting, steaming, or air frying with minimal oil. These methods preserve nutrients while enhancing the natural flavour.
Here are some nutrient-packed ways to enjoy sweet potatoes:
- Baked sweet potatoes – A simple and healthy way to enjoy them with minimal ingredients.
- Steamed sweet potatoes – Retains the most nutrients while keeping them soft and easy to digest.
- Roasted sweet potato cubes – A crispy and delicious way to add them to salads or grain bowls.
- Air-fried sweet potatoes – A healthier alternative to deep-fried fries, using less oil.
- Mashed sweet potatoes – A creamy, comforting side dish packed with nutrients.
Another healthy way to eat potatoes is to ensure you only buy organic varieties or grow your own without chemicals in your garden!
How to Eat Sweet Potatoes If You Don’t Like Them
If you’re not a fan of sweet potatoes, you might just need the right recipe! Here are some ways to make them more enjoyable:
- Mix them with regular potatoes – A half-and-half mash balances the sweetness.
- Add spices – Cumin, paprika, garlic powder, or cinnamon can enhance the flavour.
- Use them in stews and curries – The sweetness blends beautifully with savoury dishes.
- Try sweet potato snacks – Sweet potato chips, crisps, or fritters can be a great way to enjoy them.
- Pair with tangy toppings – Lime juice, tahini, or vinegar-based dressings can cut through the sweetness.
What to Eat with Sweet Potatoes
Sweet potatoes pair well with a variety of foods. Whether you want a balanced meal or a quick snack, here are some great pairings:
- Plant-based proteins – Chickpeas, lentils, black beans, and quinoa complement sweet potatoes.
- Leafy greens – Kale, spinach, and rocket add a nutritious contrast to their sweetness.
- Avocado – The creaminess of avocado pairs beautifully with roasted sweet potatoes.
- Hummus – A delicious dip for sweet potato fries or wedges.
- Nuts and seeds – Add crunch and healthy fats to your sweet potato meals.
Sweet Potato for Breakfast, Lunch, and Dinner
Did you know, sweet potatoes are versatile enough for every meal? Here’s how you can include them throughout the day:
- Breakfast: Sweet potato pancakes, sweet potato porridge, or baked sweet potato with nut butter.
- Lunch: Sweet potato and black bean wraps, sweet potato soups, or salads.
- Dinner: Sweet potato curry, stir-fry, or mashed sweet potato as a side.
How to Cook Sweet Potatoes (Oven, Air Fryer, Microwave)
You can cook sweet potatoes in several ways, depending on how much time you have:
- Oven-baked: Bake whole at 200°C for 45-60 minutes for soft, fluffy flesh.
- Air fryer: Cook cubed or sliced sweet potatoes at 180°C for 15-20 minutes with a little oil.
- Microwave: Prick with a fork, microwave for 5-8 minutes, and let it steam inside for a fluffy texture.
- Steamed: Cut into cubes and steam for 15-20 minutes for the highest nutrient retention.
Final Thoughts
Sweet potatoes are a nutritious, delicious, and easy-to-cook addition to any meal. Whether you bake, roast, mash, or air fry them, there are endless ways to enjoy their natural sweetness and health benefits.
If you’re looking for a healthy alternative to white potatoes or simply want to include more nutrient-rich foods in your diet, sweet potatoes are a fantastic choice.
Do you like sweet potatoes? What’s your favourite way to eat sweet potatoes? Let me know in the comments!
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