Ultimate Health Report

Here’s how to cook sweet potatoes in the oven or microwave to yield the absolute best roasted sweet potatoes you will ever taste!

The best oven baked sweet potatoes

The following baking steps and three easy tricks will forever revolutionize how you cook sweet potatoes.

Even if you are already a sweet potato lover, prepare to be amazed.

Try this cooking method just once, and suddenly you will crave sweet potatoes for breakfast, lunch, dinner, and all of the meals in between.

This is one of those recipes you need to try for yourself in order to believe the shocking improvement in results.

Instead of hard, slightly sweet, or unevenly cooked results that many sweet potato recipes yield, this guide on how to cook sweet potatoes gives you sweet, sticky, wonderfully caramelized sweet potatoes every single time!

You may also like this Crustless Sweet Potato Pie

Tips and tricks for how to cook sweet potatoes

Tip #1: Choose thinner sweet potatoes

This may sound counter intuitive, as conventional wisdom will tell you to go for the plumpest, juiciest looking sweet potatoes at the store instead of the thin ones.

But that advice is a mistake, and here is why.

While baking, the heat will evenly cook even the very center of the thinner potatoes, getting them all hot and caramelized.

In contrast, the outsides of thicker potatoes will be done well before the centers have a chance to lose their firm texture and cook through fully.

(That middle sweet potato is the perfect size and shape.)

Tip #2: Let the steam vent while roasting

Instead of simply poking a few holes in the skin with a fork, use a large knife to slash about a third of the way into the potato, eight to ten times on both sides.

Why does this work?

Th answer is that it helps the heat get all the way into the centers of the sweet potatoes or yams, once again ensuring they will cook evenly.

This cooking trick also allows moisture to escape, resulting in candied roasted sweet potatoes instead of steamed and watered down results.

Tip #3: Cook longer at a higher temperature

Forget all of the tutorials that tell you to bake at 350 degrees.

Go big or go home.

How big? Try 450 degrees Fahrenheit. And start cooking the starchy winter vegetables in a non preheated oven, which cooks them more evenly and also saves energy.

Baking at a higher oven temperature will really caramelize the natural sugars in the superfood healthy sweet potatoes.

How to cook sweet potatoes recipe video

Above, watch the easy sweet potato recipe video

Sweet potato baking guide – Step by step

To roast sweet potatoes in the oven, the first step is to line a large baking pan with parchment paper. Then set this pan aside.

As the vegetables caramelize in the oven, their natural sugars release. Using parchment paper makes easy clean up a breeze.

Start with thin, evenly shaped sweet potatoes. Wash them in room temperature or cold water, and pat fully dry with cloth or paper towels.

On a cutting board, carefully slice a knife into the skins about eight to ten times per potato. Score about a third of the way down with each cut.

Place the sweet potatoes on the baking pan. There is no need to wrap them in foil.

Transfer the pan to the center rack of a non preheated oven. Close the door, and only now turn the oven on to 450 degrees Fahrenheit.

Bake for thirty minutes. Turn the potatoes over, and continue to bake for another twenty minutes or until they are fully soft and caramelized. Baking time will depend greatly on the sizes and shapes.

Serve and enjoy hot. Or let cool before refrigerating in a covered container.

Try baking three or four during Sunday meal prep to have on hand for quick lunches or dinners throughout the week.

One of the best things about baked sweet potatoes is that you can freeze leftovers for up to four months in an airtight container. Any time you are in need of a fast meal, simply thaw in the microwave or in a pan on the stove top before enjoying.

I always make sure to keep at least one Pyrex of frozen sweet potatoes in my freezer to eat as part of an easy vegetarian meal on rushed evenings.

Serving suggestions

Sweet potatoes make a great side dish to a traditional savory dinner.

Just add melted butter or vegan butter, and serve hot alongside chicken, fish, steak, or a vegetarian option like chickpeas or one of these Cauliflower Recipes.

You can also eat baked sweet potatoes for breakfast. Spread on peanut butter or yogurt for protein. Top with sliced bananas, blueberries, and a dash of cinnamon.

Or peel before roasting and use in casseroles such as Vegan Sweet Potato Casserole.

My favorite way to eat sweet potatoes is topped with tahini or coconut butter. Please try them this way at least once in your life. You will not regret it.

Sweet potatoes or yams?

In many recipes, you can use sweet potatoes and yams interchangeably.

However, they are not the same. Yams are a starchy tuber with a neutral flavor, white flesh, and somewhat dry texture after cooking. They should never be eaten raw.

In contrast, superfood sweet potatoes are a root vegetable with orange, white, red, or even purple flesh. With a soft and smooth texture, these winter vegetables are usually sweeter than yams after baking.

Low calorie, low fat, and cholesterol free, antioxidant rich sweet potatoes are packed with nutrition and health benefits.

They are high in fiber, vitamin C, manganese, and beta carotene, which converts into vitamin A. And a medium sweet potato provides around four grams of protein.

Feel free to use these baking tips and cooking methods for pretty much any type of sweet potato, including Beauregard, Garnet, Jewel, or Japanese sweet potatoes.

Crispy baked sweet potato fries

To make homemade sweet potato fries in the oven, start with raw sweet potatoes of any size and shape.

Either leave the skins on for extra fiber or peel them with a vegetable peeler.

Use a sharp knife to cut into thick or thin French fry shape slices.

Transfer the uncooked fries to a large bowl with water, and let soak for about thirty minutes. Drain and pat completely dry.

Preheat the oven to 485 degrees Fahrenheit. Toss the fries in oil, or spray with oil for a fat free option. Season with salt, pepper, onion powder, or cinnamon sugar.

Arrange in a single layer on a parchment lined baking sheet, then bake on the center rack of the oven for twenty minutes.

Turn the fries over, and continue to bake in five minute increments until they reach your desired crispiness.

Microwave sweet potatoes

If you do not have an oven or prefer to make sweet potatoes in the microwave, it is still best to use the thinner sweet potato rule.

Rinse the vegetables with water, and pat fully dry. Make about ten cuts into each with a sharp knife.

Place one or two sweet potatoes on a microwave safe plate, and cook on high for three minutes. Carefully rotate and flip the hot potatoes.

Cook on high for an additional four minutes or until the flesh can be easily pierced with a fork and the desired soft texture is reached.

Microwaved sweet potato puree is wonderful in Baked Apple Cider Donuts.

Other cooking methods

Air fryer sweet potatoes: Preheat the air fryer to 400 degrees Fahrenheit. Cook for thirty five minutes or until the air fried sweet potatoes are crisp and caramelized.

Instant pot sweet potatoes: Place the steamer rack in the Instant Pot and add a cup of water. Place three medium sweet potatoes onto the rack, and cook on high manual for twenty minutes. Finally, do a natural pressure release.

Slow cooker sweet potatoes: Poke holes into the potatoes with a fork. Cook in a covered crockpot on low for six to eight hours. Or add half a cup of water to the crockpot and cook on high for three hours or until soft.

Boiled sweet potatoes: Poke deep holes into the sweet potatoes with a fork. Add to a large pot of boiling water on the stove. Cook for forty minutes or until done.

Try all of these sweet potato cooking methods to find your favorite. My top preference for optimal flavor and texture is for baking sweet potatoes in the oven.

Healthy Sweet Potato Recipes

Sweet Potato Muffins

Sweet Potato Salad

Coconut Curry

Sweet Potato Meal Prep

Sweet Potato Burgers

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