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Nutrition

5 Tasty Ways to Eat Sweet Potatoes

Eat for energy with these flavor-packed recipes.

by Rocco Dispirito
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5 Tasty Ways to Eat Sweet Potatoes
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5 Tasty Ways to Eat Sweet Potatoes

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5 Tasty Ways to Eat Sweet Potatoes

Julia Murray / EyeEm / Getty

A Sweet Solution

When it comes to energizing, flavor-packed spuds, sweet potatoes are hard to beat. One half-cup of them provides 385% (not a typo) of daily vitamin A requirements. Sweet potatoes are also a smart way to load up on fast-acting carbs without throwing your diet out of whack. Here are five of our favorite ways to enjoy them. About the cook
Rocco Dispirito is the author of the New York Times best seller Cook Your Butt Off! 

2 of 6

sweet-potato

itsnoteasyeatinggreen.com

Make a Spaetzle

Directions

Blend 1 cup grated sweet potato, 1 tbsp cold water, 1⁄4 cup egg-white powder, and dashes of salt and nutmeg for 90 seconds.With a spatula, push mixture through a colander and into a pot of 6 quarts boiling water.Let cook 10 seconds, then drain.Cook spaetzle on a skillet until lightly browned.Add chopped sage, spinach, and chicken stock.Cook until stock thickens.Serve in a bowl. 

3 of 6

sweet-potato-chips

Microwave Them

Directions

Spray a plate with non-fat cooking spray and sprinkle with a dash of Old Bay seasoning.Peel 6 oz of sweet potato, then slice 1/8-inch thick with a mandoline.Place a single layer of slices on plate.Sprinkle with Old Bay and microwave on high for 1 minute.Flip chips over and heat for another minute.Repeat process for remaining slices.

4 of 6

sweet-potato-mashed

Mash Them

Directions

Peel a sweet potato and grate on a box grater’s large holes.Place potato on a plate and stir in 2 tbsp water.Season with 1/8 tsp ground nutmeg, salt, and pepper.Cover with wax paper.Microwave until soft, about 5 minutes.Serve with protein. 

5 of 6

grilled-sweet-potatoes

Grill Them

Directions

Preheat grill to high.Cut a sweet potato into 1⁄2-inch-thick disks.Lay them on grill, spray with cooking spray and season with salt and pepper; grill 2 minutes per side.Mix 1⁄2 tbsp coconut nectar with 1⁄2 tsp minced red jalapeño.Drizzle over disks.Top with 1 tbsp plain fat-free Greek yogurt and 3 tbsp pumpkin seeds. 

6 of 6

Coconut Chocolate Truffle

Dave King / Getty

Make a Truffle

Directions

Place 1⁄2 cup peeled, grated sweet potato in a bowl and microwave 2-3 minutes. Add 2 1⁄2 tsp cocoa powder, 2 packets monk fruit powder, salt, and 1⁄2 tsp coconut oil.Stir and place in freezer for 4 minutes.Place 2 1⁄4 tsp shredded coconut and 1⁄2 tsp erythritol in a bowl.Form potato mixture into 2 balls, place each in the bowl, and coat completely. Serve. 

Back to intro

A Sweet Solution

When it comes to energizing, flavor-packed spuds, sweet potatoes are hard to beat. One half-cup of them provides 385% (not a typo) of daily vitamin A requirements. Sweet potatoes are also a smart way to load up on fast-acting carbs without throwing your diet out of whack. Here are five of our favorite ways to enjoy them. 

About the cook
Rocco Dispirito is the author of the New York Times best seller Cook Your Butt Off! 

Make a Spaetzle

Directions

  1. Blend 1 cup grated sweet potato, 1 tbsp cold water, 1⁄4 cup egg-white powder, and dashes of salt and nutmeg for 90 seconds.
  2. With a spatula, push mixture through a colander and into a pot of 6 quarts boiling water.
  3. Let cook 10 seconds, then drain.
  4. Cook spaetzle on a skillet until lightly browned.
  5. Add chopped sage, spinach, and chicken stock.
  6. Cook until stock thickens.
  7. Serve in a bowl. 

Microwave Them

Directions

  1. Spray a plate with non-fat cooking spray and sprinkle with a dash of Old Bay seasoning.
  2. Peel 6 oz of sweet potato, then slice 1/8-inch thick with a mandoline.
  3. Place a single layer of slices on plate.
  4. Sprinkle with Old Bay and microwave on high for 1 minute.
  5. Flip chips over and heat for another minute.
  6. Repeat process for remaining slices.

Mash Them

Directions

  1. Peel a sweet potato and grate on a box grater’s large holes.
  2. Place potato on a plate and stir in 2 tbsp water.
  3. Season with 1/8 tsp ground nutmeg, salt, and pepper.
  4. Cover with wax paper.
  5. Microwave until soft, about 5 minutes.
  6. Serve with protein. 

Grill Them

Directions

  1. Preheat grill to high.
  2. Cut a sweet potato into 1⁄2-inch-thick disks.
  3. Lay them on grill, spray with cooking spray and season with salt and pepper; grill 2 minutes per side.
  4. Mix 1⁄2 tbsp coconut nectar with 1⁄2 tsp minced red jalapeño.
  5. Drizzle over disks.
  6. Top with 1 tbsp plain fat-free Greek yogurt and 3 tbsp pumpkin seeds. 

Make a Truffle

Directions

  1. Place 1⁄2 cup peeled, grated sweet potato in a bowl and microwave 2-3 minutes. 
  2. Add 2 1⁄2 tsp cocoa powder, 2 packets monk fruit powder, salt, and 1⁄2 tsp coconut oil.
  3. Stir and place in freezer for 4 minutes.
  4. Place 2 1⁄4 tsp shredded coconut and 1⁄2 tsp erythritol in a bowl.
  5. Form potato mixture into 2 balls, place each in the bowl, and coat completely. 
  6. Serve. 
Topics:
  • Diet
  • Health
  • Healthy Foods
  • Meal Plans
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Written by Rocco Dispirito
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