Sweet potatoes are a nutritious and versatile ingredient that can be used in a variety of dishes. They’re packed with vitamins A and C, potassium, and fiber, making them a great addition to a healthy diet. But why settle for plain old baked or mashed sweet potatoes when you can get creative with flavor and presentation? In this article, we’ll explore 20 delicious lowfat sweet potato recipes that are perfect for a quick and easy meal or as a side dish. From savory and spicy to sweet and indulgent, these recipes showcase the best of sweet potatoes in a whole new light.
Lowfat roasted sweet potato wedges with herbs
Looking for a tasty and nutritious snack that’s perfect for any time of day? Look no further! This recipe for low-fat roasted sweet potato wedges is infused with fresh herbs and will satisfy your cravings while keeping your diet on track.
Ingredients:
– 2 large sweet potatoes
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 tsp dried rosemary
– Salt, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut sweet potatoes into 8 wedges each.
3. In a bowl, mix together olive oil, thyme, and rosemary.
4. Add the sweet potato wedges to the bowl and toss to coat with the herb mixture.
5. Season with salt to taste.
6. Line a baking sheet with parchment paper and arrange the sweet potato wedges in a single layer.
7. Roast for 25-30 minutes or until tender and caramelized.
Cooking Time: 25-30 minutes
Healthy sweet potato and black bean tacos
This recipe combines the natural sweetness of sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy taco shell. Perfect for a quick and easy dinner or lunch!
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 6-8 taco shells
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, cook onion and garlic over medium heat until softened.
4. Add black beans to the skillet and stir to combine. Cook for an additional 2-3 minutes.
5. Warm taco shells according to package instructions.
6. Assemble tacos by placing roasted sweet potatoes and black bean mixture into the shells.
7. Top with desired toppings and serve.
Cooking Time: 30-40 minutes
Lowfat sweet potato and kale salad
Nourish your body with this delightful salad that combines the natural sweetness of sweet potatoes with the earthy flavor of kale.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 2 cups curly kale, stems removed and chopped
– 1/4 cup reduced-fat vinaigrette (homemade or store-bought)
– Salt and pepper to taste
– 1/4 cup crumbled low-fat feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Toss sweet potatoes with a drizzle of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. In a large bowl, massage kale leaves with a tablespoon of vinaigrette until they’re well coated. Squeeze out excess moisture.
3. Add roasted sweet potatoes to the bowl and toss gently.
4. Top with crumbled feta cheese (if using). Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 20-25 minutes
Baked sweet potato fries with garlic and paprika
Elevate your snack game with these crispy baked sweet potato fries infused with the pungency of garlic and the smokiness of paprika.
Ingredients:
– 2-3 large sweet potatoes
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tsp smoked paprika
– Salt, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut sweet potatoes into long, thin strips (about 1/2 inch thick). Rinse with cold water and pat dry.
3. In a bowl, toss sweet potato fries with olive oil, garlic, paprika, and salt until evenly coated.
4. Line a baking sheet with parchment paper and spread the sweet potato mixture in a single layer.
5. Bake for 20-25 minutes or until crispy, flipping halfway through.
6. Remove from oven and let cool slightly before serving.
Cooking Time: 20-25 minutes
Light sweet potato and chickpea curry
A flavorful and nutritious curry that’s perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 medium sweet potato, peeled and diced
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 1 can (14 oz) coconut milk
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pan, heat the olive oil over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the garlic, cumin, curry powder, and turmeric. Cook for 1 minute, stirring constantly.
4. Add the sweet potato and chickpeas. Cook for 5 minutes, or until the sweet potato is slightly tender.
5. Stir in the coconut milk and season with salt and pepper to taste.
6. Reduce heat to low and simmer for an additional 10-15 minutes, or until the sweet potato is tender.
Cooking Time: 25-30 minutes
Lowfat sweet potato and quinoa stuffed peppers
This recipe combines the natural sweetness of sweet potatoes with the nutty flavor of quinoa, all wrapped up in a bell pepper package. Perfect for a healthy weeknight dinner or a nutritious lunch.
Ingredients:
– 4 large bell peppers, any color
– 2 medium sweet potatoes, cooked and mashed
– 1 cup cooked quinoa
– 1/4 cup chopped fresh cilantro
– 1/4 cup crumbled low-fat feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, mix together sweet potatoes, quinoa, cilantro, and feta cheese (if using).
4. Stuff each pepper with the mixture, filling to the top.
5. Drizzle olive oil over the peppers and season with salt and pepper.
6. Bake for 30-40 minutes or until peppers are tender.
Cooking Time: 30-40 minutes
Healthy sweet potato and lentil soup
This nourishing soup combines the natural sweetness of sweet potatoes with the earthy flavor of lentils, making it a perfect comfort food for any time of year.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, sweet potatoes, vegetable broth, and cumin. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the sweet potatoes are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 35-45 minutes
Lowfat mashed sweet potatoes with almond milk
Sweet potatoes are a staple in many cuisines, and for good reason – they’re packed with nutrients and have a naturally sweet flavor. This recipe gives you a lighter take on the classic dish by using almond milk instead of heavy cream or butter.
Ingredients:
– 2-3 large sweet potatoes
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– Salt, to taste
– Fresh herbs, such as parsley or thyme (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork several times and bake for 45-60 minutes, or until they’re soft.
3. Remove from oven and let cool slightly.
4. Scoop out the flesh and place in a blender or food processor.
5. Add almond milk, honey or maple syrup (if using), salt, and any desired herbs. Blend until smooth and creamy.
6. Taste and adjust seasoning as needed.
Cooking Time: 45-60 minutes
Sweet potato and spinach frittata with egg whites
A delicious and healthy twist on a classic frittata, this recipe combines the natural sweetness of sweet potatoes with the nutritional benefits of spinach. Perfect for brunch or breakfast, this egg white-based frittata is a great option for those looking for a lighter start to their day.
Ingredients:
– 2 large sweet potatoes, cooked and diced
– 1 package frozen chopped spinach, thawed and drained
– 4 large eggs, separated (whites only)
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together the egg whites until frothy.
3. In a separate pan, heat the olive oil over medium heat. Add the diced sweet potatoes and cook for 5 minutes or until slightly caramelized.
4. Add the spinach to the sweet potato mixture and stir until combined.
5. Pour the egg white mixture over the sweet potato-spinach mixture and cook for an additional 2-3 minutes, until the eggs are almost set.
6. Transfer the pan to the oven and bake for 10-12 minutes or until the frittata is cooked through.
7. Remove from oven and let cool before slicing and serving.
Cooking Time: 15-18 minutes
Lowfat sweet potato and turkey chili
This low-fat recipe combines the natural sweetness of sweet potatoes with the savory flavor of turkey, creating a comforting and nutritious chili perfect for a chilly evening.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1 lb ground turkey breast
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 cup low-sodium chicken broth
– 1 tsp chili powder
– Salt and pepper to taste
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. Preheat oven to 400°F.
2. Roast sweet potato cubes on a baking sheet with 1 tbsp olive oil, salt, and pepper for 20-25 minutes or until tender.
3. In a large pot, cook ground turkey over medium-high heat, breaking into small pieces, until browned.
4. Add onion, garlic, chili powder, and a pinch of salt to the pot; cook until onion is translucent.
5. Stir in diced tomatoes, chicken broth, roasted sweet potatoes, and any desired hot peppers or hot sauce.
6. Simmer for 20-25 minutes or until flavors have melded together and the mixture has thickened slightly.
Cooking Time: 45-50 minutes
Healthy sweet potato and avocado toast
Elevate your breakfast or snack game with this healthier take on classic toast, featuring roasted sweet potatoes and creamy avocados. This recipe is perfect for a quick and easy meal that’s packed with fiber, vitamins, and antioxidants.
Ingredients:
– 2 large sweet potatoes
– 1 ripe avocado, mashed
– 2 slices whole grain bread (such as whole wheat or sourdough)
– Salt and pepper to taste
– Optional: red pepper flakes for added spice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until soft.
3. Toast bread slices until lightly browned.
4. Spread mashed avocado on toasted bread.
5. Slice roasted sweet potatoes into thin rounds and place on top of avocado.
6. Sprinkle with salt, pepper, and red pepper flakes (if using).
7. Serve immediately and enjoy!
Cooking Time: 45-50 minutes (roasting sweet potatoes) + 2-3 minutes (toasting bread)
Lowfat sweet potato and black bean burgers
These low-fat sweet potato and black bean burgers are a game-changer for anyone looking to spice up their veggie burger routine. With the natural sweetness of sweet potatoes and the earthy flavor of black beans, these patties are sure to please even the pickiest eaters.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 can black beans, drained and rinsed
– 1/4 cup rolled oats
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 egg, lightly beaten (optional)
Instructions:
1. Preheat a non-stick skillet or grill over medium heat.
2. In a large bowl, combine mashed sweet potatoes, black beans, oats, onion, garlic, olive oil, and cumin. Mix until well combined.
3. Season with salt and pepper to taste. If using egg, mix it in at this stage.
4. Divide the mixture into 4-6 portions, depending on desired patty size.
5. Shape each portion into a ball and flatten slightly into a patty.
6. Cook patties for 3-4 minutes per side or until golden brown.
7. Serve on your favorite bun with your favorite toppings!
Cooking Time: 8-12 minutes
Baked sweet potato and apple slices with cinnamon
Sweet Potato and Apple Slices with Cinnamon
A delicious and healthy dessert or snack that combines the natural sweetness of sweet potatoes and apples with a hint of warm cinnamon.
Ingredients:
– 2 large sweet potatoes
– 1 large apple, peeled and sliced
– 1 tsp ground cinnamon
– 2 tbsp unsalted butter, melted
– Pinch of salt
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce each sweet potato with a fork several times.
3. Bake the sweet potatoes for 45-50 minutes or until they are tender when pierced with a fork.
4. While the sweet potatoes are baking, toss the apple slices with cinnamon and melted butter in a bowl.
5. Remove the sweet potatoes from the oven and let them cool slightly.
6. Slice the sweet potatoes into rounds.
7. Arrange the sweet potato rounds on a baking sheet lined with parchment paper.
8. Top each sweet potato round with an apple slice and bake for an additional 10-12 minutes or until the apples are tender.
9. Serve warm, sprinkled with salt to bring out the flavors.
Cooking Time: Approximately 1 hour and 15 minutes
Light sweet potato and coconut milk smoothie
Boost your morning routine with a deliciously healthy smoothie that combines the natural sweetness of sweet potatoes with the creamy richness of coconut milk. This recipe is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1 large sweet potato, cooked and mashed
– 1/2 cup coconut milk
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/2 teaspoon vanilla extract
– Ice cubes (optional)
Instructions:
1. In a blender, combine mashed sweet potato, coconut milk, Greek yogurt, honey, and vanilla extract.
2. Blend the mixture until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again until the ice is fully incorporated.
5. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Lowfat sweet potato and zucchini noodles
This recipe combines the natural sweetness of sweet potatoes with the creamy texture of zucchini noodles, all while keeping the calorie count low. Perfect for a quick and easy dinner or lunch option.
Ingredients:
– 2 large sweet potatoes
– 1 medium zucchini
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: garlic powder, paprika, or other herbs of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash and peel the sweet potatoes, then spiralize into noodle-like strands.
3. In a large skillet, heat the olive oil over medium-high heat. Add the zucchini noodles and cook for 3-4 minutes or until slightly tender.
4. Meanwhile, place the sweet potato noodles on a baking sheet lined with parchment paper. Toss with salt, pepper, and any desired herbs. Roast in the oven for 15-20 minutes or until tender.
5. Combine the cooked zucchini and sweet potatoes. Season to taste and serve hot.
Cooking Time: 20-25 minutes
Healthy sweet potato and Greek yogurt dip
This creamy dip combines the natural sweetness of sweet potatoes with the tanginess of Greek yogurt, making it a perfect snack for any occasion. With only a few ingredients and minimal preparation time, you can enjoy this healthy treat in no time.
Ingredients:
– 2 large sweet potatoes
– 1 cup Greek yogurt
– 1 tablespoon honey
– 1/4 teaspoon salt
– Optional: paprika, garlic powder, or other spices of your choice
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork several times and bake for 45-50 minutes, or until they’re tender.
3. Let the sweet potatoes cool slightly, then peel and mash them in a bowl.
4. In a separate bowl, mix together the Greek yogurt, honey, and salt.
5. Combine the mashed sweet potatoes and yogurt mixture, stirring until smooth.
6. Taste and adjust the sweetness or spice level as desired.
Cooking Time: 45-50 minutes (sweet potato baking time) + 10 minutes (assembly)
Enjoy your delicious and healthy sweet potato and Greek yogurt dip!
Lowfat sweet potato and mushroom stir-fry
Summary: This sweet potato and mushroom stir-fry is a delicious and healthy twist on traditional Chinese dishes. With a focus on low-fat cooking, this recipe showcases the natural sweetness of sweet potatoes and the earthy flavor of mushrooms.
Ingredients:
– 2 large sweet potatoes, peeled and sliced into thin rounds
– 1 cup mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 cloves garlic, minced
– 2 tablespoons low-fat vegetable oil
– 1 tablespoon soy sauce
– 1 tablespoon honey
– 1 teaspoon grated ginger
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the mushrooms and cook until they release their moisture and start to brown, about 3-4 minutes.
3. Add the garlic, sweet potatoes, soy sauce, honey, and ginger. Stir-fry for 5 minutes, or until the sweet potatoes are tender and lightly caramelized.
4. Season with salt and pepper to taste.
5. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Sweet potato and oat breakfast muffins
Start your day with a nutritious and delicious breakfast treat that combines the natural sweetness of sweet potatoes with the wholesome goodness of oats. These moist and flavorful muffins are perfect for a quick breakfast on-the-go or a satisfying snack.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup brown sugar
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup plain Greek yogurt
– 1 large egg
– 1 tablespoon honey
– 1/4 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together oats, flour, brown sugar, baking powder, and salt.
3. In a separate bowl, combine mashed sweet potatoes, Greek yogurt, egg, and honey. Stir until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups. If using walnuts, sprinkle on top of each muffin.
6. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
Cooking Time: 20-22 minutes
Lowfat sweet potato and cauliflower mash
Transform regular mashed potatoes with this creative recipe that combines sweet potatoes and cauliflower for a deliciously low-fat side dish. With only 2 tablespoons of butter and 1/4 cup of low-fat milk, you’ll enjoy the same comfort food without the guilt.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 head of cauliflower, broken into florets
– 2 tablespoons unsalted butter
– 1/4 cup low-fat milk
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon of butter and roast for 20-25 minutes, or until tender.
3. In a separate pot, steam cauliflower florets until tender, about 5-7 minutes.
4. Drain excess water from sweet potatoes and mash with remaining butter, milk, salt, and pepper.
5. Add steamed cauliflower to mashed sweet potatoes and stir until combined.
6. Serve hot and enjoy!
Cooking Time: 35-40 minutes
Healthy sweet potato and chia seed pudding
Start your day with a nutritious and delicious sweet potato and chia seed pudding that’s packed with fiber, protein, and healthy fats.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1/4 cup chia seeds
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together the mashed sweet potato and chia seeds.
2. Add the almond milk and stir until well combined.
3. If desired, add honey or maple syrup to taste and stir.
4. Refrigerate for at least 30 minutes to allow the pudding to set.
5. Serve chilled, garnished with a sprinkle of cinnamon or nutmeg if desired.
Cooking Time: None! This recipe is no-cook.
Tips:
– You can adjust the amount of chia seeds and almond milk to your liking.
– Add some sliced fruit, nuts, or shredded coconut on top for extra flavor and texture.
Summary
Get ready to indulge in the delicious world of sweet potatoes! This article shares 20 mouth-watering low-fat recipes that showcase the versatility and nutritional benefits of this superfood. From savory dishes like roasted sweet potato wedges with herbs, healthy tacos, and lentil soup, to sweet treats like baked apple slices with cinnamon, these recipes cater to various tastes and dietary needs. With creative twists on classic favorites, such as sweet potato and quinoa stuffed peppers and light curry with chickpeas, you’ll be hooked on this nutritious and flavorful food.
