Name: Roasted Sweet Potatoes
Total time: 30 min
Ingredients: 1 pound sweet potatoes (about 2 medium), scrubbed; 1.5 teaspoons olive oil; 0.25 teaspoon kosher salt; 0.125 teaspoon ground pepper

a recipe photo of the Roasted Sweet Potatoes on a cooking sheet — Photo: Preethi Venkatram

Active Time:

10 mins

Additional Time:

20 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy Low Fat Low Sodium Low-Calorie Nut-Free Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

What Is the Healthiest Way to Cook Sweet Potatoes?

There are many ways to cook sweet potatoes. You can grill, smash, bake, mash and even air-fry them. Along with those cooking methods, one of the healthiest ways to cook sweet potatoes is to roast them. The best technique for roasting vegetables is to roast them at higher temperatures so that the natural sugars caramelize. This results in veggies that are browned and crisp on the outside and tender on the inside. For extra-crispy roasted sweet potatoes, add some cornstarch.

How to Roast Sweet Potatoes

Roasted sweet potatoes are quick and easy to prepare. You can keep them simple or jazz them up with fresh herbs or spices to pair with just about anything. Here are tips to achieve the best roasted sweet potatoes:

Leave the Peel On

While you can peel your sweet potatoes, we prefer to leave the peel on. This saves time and also adds flavor and texture as well as a boost of fiber. If you're leaving the peel on, be sure to scrub the potatoes with a vegetable brush or clean scrubber sponge to remove any dirt and debris.

Prepare Your Baking Sheet

We line a large rimmed baking sheet with foil, then spray the foil with cooking spray before the sweet potatoes are added to the pan. Since the oven is on the hot side (425 degrees F) the foil acts as a layer of insulation that will prevent over-browning. (Plus it will make cleanup a lot easier!) In order for the sweet potatoes to cook evenly, you'll have to turn them once halfway through cooking. A layer of cooking spray on the pan makes this a whole lot easier and prevents the potatoes from sticking.

Jazz Them Up with Flavor

This simple recipe calls for just salt and pepper, but you don't have to stop there. You can jazz up sweet potatoes with herbs, spices, nuts and even cheese after (or before) they're done roasting. Dried spices like chili powder or smoked paprika pair nicely with roasted sweet potatoes and are best added before they hit the oven. Fresh herbs like thyme, basil or rosemary adds the most flavor when they're added after the sweet potatoes are done roasting. Tossing chopped nuts or crumbled cheese like goat cheese or blue cheese with roasted sweet potatoes a few minutes after they leave the oven is a great way to add flavor and tailor them to pair with whatever you choose to serve alongside.

What Do These Sweet Potatoes Pair Well With?

This easy side dish can be prepared for a weeknight dinner and pairs well with many main dishes. Crispy Roast Chicken, Steak au Poivre, Skillet Lemon-Garlic Salmon and Lemon-Balsamic Chicken Thighs make a delicious accompaniment to these roasted sweet potatoes.

Roasted sweet potatoes can also be incorporated into other dishes, like Sweet Potato, Sausage and Goat Cheese Egg Casserole, Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil, Kale & Roasted Sweet Potato Hash and Sweet Potato Hummus.

Additional reporting by Hilary Meyer and Jan Valdez

Ingredients

1 pound sweet potatoes (about 2 medium), scrubbed
1 ½ teaspoons olive oil
¼ teaspoon kosher salt
⅛ teaspoon ground pepper

Directions

Preheat oven to 425 degrees F. Line a large rimmed baking sheet with foil; lightly coat with cooking spray. Set aside. Cut unpeeled sweet potatoes into 1-inch cubes.
Toss sweet potatoes with oil, kosher salt and pepper in a large bowl. Arrange sweet potatoes in a single layer on the prepared baking sheet. Roast for 20 minutes or until lightly browned and crispy on cut sides and tender inside, turning once.

Equipment

Large rimmed baking sheet

Nutrition Facts (per serving)

85	Calories
2g	Fat
17g	Carbs
1g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 85
% Daily Value *
Total Carbohydrate 17g	6%
Dietary Fiber 3g	9%
Total Sugars 3g
Protein 1g	3%
Total Fat 2g	2%
Saturated Fat 0g	1%
Vitamin A 11584IU	232%
Vitamin C 2mg	2%
Folate 9mcg	2%
Sodium 168mg	7%
Calcium 25mg	2%
Iron 1mg	3%
Magnesium 21mg	5%
Potassium 276mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.