Mediterranean Baked Sweet Potatoes

Easy & healthy recipe, ready in under 45 minutes

a large baked sweet potato sits on a white plate with plenty of Mediterranean inspired toppings.

Mediterranean baked sweet potatoes with crunchy roasted chickpeas, salad toppings from the Mediterranean diet, and a delicious and healthy yogurt salad dressing is the ideal easy mid-week meal option that’s whipped up in under 45 minutes. 

Whether you’re looking for a quick and easy lunch, an easy side, or a delicious and filling dinner, this baked sweet potato recipe is vegetarian and includes a vegan option too (just make the sauce with a vegan yogurt). 

This recipe is super easy to make, and requires just an oven and some easy-to-find ingredients to make a filling and flavorsome meal that’ll take your tastebuds straight to the Mediterranean!

Easy Recipe | Oven-Baked Recipe | Mediterranean Recipe | Vegetarian Recipe | Vegan Option | Authentic Spanish Recipe | Prepare in Under 45 Minutes | Fall Recipe | Sweet Potatoes | Salad Dressing Recipe | Chickpeas

Serving:

Mains for 2-3

Ready in:

45 minutes

Skill level:

Very easy

Serve with:

Good on its own

ingredients for Mediterranean baked sweet potatoes are laid out on a dark stone countertop

What you’ll need to make this recipe

Sweet Potatoes and Topping

  • 3 sweet potatoes (approx 10oz/300g each)
  • 2 tablespoons olive oil
  • 1 cup chopped cucumber
  • 1 cup chopped tomatoes
  • ½ cup sweet corn (tinned or fresh)
  • ¼ cup capers
  • ¼ cup black olives 
  • 2 tablespoons lemon juice freshly squeezed
  • 2 tablespoons feta cheese (optional)
  • Salt & pepper (to taste)

Chickpeas

  • 1 can chickpeas
  • 2 tablespoons olive oil
  • ½ teaspoon of ground cumin, onion powder, and smoked paprika
  • 1 teaspoon crushed chili flakes (optional for some spice)

Dressing

  • 1 cup Greek Natural yogurt
  • 1 tablespoon Fresh chives (chopped fine)
  • 2 cloves Garlic (crushed)
  • 2 tablespoons Dijon mustard
  • 2 tablespoons Red wine vinegar
  • 3 tablespoons Extra virgin olive oil
  • Salt (to taste)

Equipment needed

  • 2 large baking trays (for the sweet potatoes and chickpeas)
  • 1 medium mixing bowl (for the toppings)
  • 1 small mixing bowl (for the yogurt salad dressing)

Watch step-by-step recipe video

A plate of Mediterranean baked sweet potatoes loaded up with toppings and a white yogurt sauce

How To Make Mediterranean Sweet Potatoes

This recipe is a super quick and easy meal idea that comes together in around 45 minutes. You’ll actually be making 3 simple recipes at the same time that combined, create the ultimate healthy and flavor-packed meal that’s not only vegetarian-friendly but it is also packed with protein and fiber! 

Sounds tricky? Nope, this recipe is super easy and comes together with no special equipment or advanced cooking skills necessary.

Here’s how;

Step 1 – Prepare and bake the sweet potatoes

  • Preheat the oven to 200°C /400°F.
  • Scrub and rinse your sweet potatoes. Cut lengthways.
  • Add to a baking tray skin side up with some olive oil and seasoning.
  • Bake for 35-45 minutes or until tender. 

Step 2 – Prepare chickpeas

  • In a large baking tray, add chickpeas, cumin, onion powder, and paprika along with some extra virgin olive oil. Mix well and season to taste with some salt and white pepper. 
  • Add to the oven (on a separate tray above the sweet potatoes) and bake for around 25 minutes or until they begin to crisp up. 

Step 3 – Prepare toppings

  • Prepare salad toppings by dicing your tomato and cucumber. Red onion is another optional ingredient that works well.
  • Add the tomato, cucumber, olive oil, olives, capers, corn and half the feta cheese (if using it) and mix well. 
  • Add a squeeze of fresh lemon. 
  • Set toppings aside for use later. 

Step 4 – Prepare yogurt salad dressing

  • Add Greek yogurt, olive oil, red wine vinegar, mustard, garlic, and chives to a mixing bowl. 
  • Whisk ingredients together until a thick, creamy consistency. Season to taste with some salt and cracked white pepper.
  • Continue to whisk while adding a tablespoon or two of fresh water. This will thin out the dressing and give a better consistency for drizzling. Add more water if you want a thinner dressing texture. 

Step 5 – Plate and serve

  • Add baked sweet potato to a plate (skin side down). Use a fork to break up the center of the sweet potato. 
  • Add toppings, roasted chickpeas, some crumbled feta cheese, and drizzle with some of the salad dressing. 
  • Serve while sweet potatoes are still hot. 
A person adds spices to a tray of prepapred chickpeas.

How to prepare dried chickpeas 

Using dried chickpeas? We got you. Just follow these simple steps to prepare your dried chickpeas for this recipe. 

The good news first! Dried chickpeas are considerably cheaper than canned chickpeas and are usually found in 15oz – 30oz bags.

The bad news, dried chickpeas require some preparation before they can be used in recipes. 

To prepare dried chickpeas, you’ll need to allow some extra time to make this recipe and follow the steps below;

  • ​​First, soak the dried chickpeas in some clean fresh water overnight. The chickpeas will expand to around twice their size so add at least double the amount of water to chickpeas in a large bowl. 
  • Next, drain them from the water and add them to a pan with some fresh water. 
  • Simmer them for around 2 hours for them to soften up. Alternatively, use a slow cooker or pressure cooker to prepare your chickpeas.

How to bake sweet potatoes

Sweet potatoes are pretty easy to prepare and bake extremely well. By cutting them in half, you can dramatically reduce the cooking time (by around half). Follow these simple steps and you’ll get the perfect baked sweet potato every time! 

  • Preheat the oven to 200°C /400°F.
  • Before baking, make sure you give your sweet potatoes a good scrub to remove any dirt or grit on the skin (Remember they are root vegetables so they grow in the ground).  
  • Rinse with some fresh water and pat dry. 
  • Cut your sweet potatoes in half lengthways and place them on a baking tray with a little oil, skin side up. 
  • If you’re cooking whole sweet potatoes, it’s a good idea to pierce the skin a few times with a fork on top, or use a sharp knife to cut a slice lengthways. Allow extra time when baking whole sweet potatoes.
  • Bake for around 35-45 minutes depending on how soft you want the flesh to be. The longer you leave them baking, the softer and more caramelized the flesh will become.  
two baked sweet potato halves sit on a white plate

Why this recipe works! 

This recipe is inspired by 4 different recipes that hail along the shores of the Mediterranean region. The ingredients are fresh and healthy, and jam-packed full of flavors that pair together to offer a truly Mediterranean flavor profile. 

Baked sweet potatoes

Sweet potatoes are a fantastic root vegetable that grows in abundance during the Fall. When baked, the sweet potato flesh begins to soften and caramelize, making them ideal for oven-baking and loading with your favorite toppings. 

Roasted chickpeas with Mediterranean spices

This tasty recipe is served as a side dish or tapas all over the Mediterranean. It combines roasted chickpeas that have been tossed in spices and olive oil and oven-baked until they crisp up. 

The end result is nothing short of a flavor explosion and perfect for some layered flavor and texture in any meal or salad. Best of all, this dish takes around 30 seconds to prepare and can cook in the oven at the same time as the baked sweet potatoes. 

Mediterranean style toppings

It doesn’t take much to transform the already delicious baked sweet potato into a flavor superstar with the right topping choices. We’ve opted for a healthy array of fresh and flavorsome salad ingredients. Tomato adds some flavor and acidity, cucumber and sweet corn add some crunch, and the olives, capers, and feta cheese add some saltiness and texture. 

Super healthy yogurt salad dressing

If Ranch and Ceasar dressing got super healthy and made a love child, this would be it! This yogurt dressing is made using Greek (Natural) yogurt, olive oil, vinegar, and Dijon mustard.

Using chives and some simple seasoning the flavor is fantastic and pairs perfectly with the creamy baked sweet potato, crispy spiced chickpeas, and lots of fresh salad topping. 

There’s also no need to skimp on the salad dressing if you’re on a diet! Greek yogurt is low in fat compared to other creamy dressings, plus it’s a great source of protein and probiotics while also offering plenty of vitamins and minerals.

a large baked sweet potato sits on a white plate with plenty of Mediterranean inspired toppings.

How To Meal Prep 

This recipe is great for meal prepping as once you’ve baked your sweet potatoes, you can make the chickpeas and toppings at the same time, or make them as you need them throughout the week. 

  • Baking a batch of sweet potatoes takes around 35-45 minutes in a preheated oven. One cooking tip is to not crowd the sweet potatoes too much in the oven. Baked sweet potatoes can easily be reheated in the oven or microwave and will keep in the fridge for up to 3 days. 
  • The roasted chickpeas are a little tricky to keep crisp for meal prepping. We found that you may want to cook them a little longer if you’re planning to use them over a few days. 
  • Toppings can easily be made in advance, although it’s best to keep any wet ingredients separate until they are served to retain more nutrients and freshness (no one likes soggy tomato salad!).
  • The salad dressing can be made in large batches and stored in the fridge for up to 6 days in an airtight container or sealable jar. 

Why this recipe is so good!

  • Baked sweet potatoes are healthy and have virtually ZERO fat and very little sodium. A 100g serving of sweet potato has around 85 calories, 1.6 grams of Protein, and 3g of Dietary fiber. 
  • This recipe uses mostly fresh ingredients that are all part of a traditional Mediterranean diet.
  • This recipe is low in calories and yet very filling thanks to the carbs from the sweet potato and chickpeas. 
  • Perfect served as a side dish or on its own, for lunch or for dinner. 
  • This recipe is vegetarian, however, it can easily be adapted to suit individual dietary requirements. The salad dressing can also be made vegan by omitting or substituting the yogurt for a vegan-friendly option.
  • Mediterranean baked sweet potatoes are ideal for meal prep.

Tips For Making The Best Baked Sweet Potatoes

  • Give your sweet potatoes enough time to cook right through. 20 minutes won’t be long enough. Hold out for at least 30-35 minutes or until you can easily press a fork into the flesh of a sweet potato.
  • The chickpeas will need less time to cook if you place them on a higher shelf in the oven. Allow around 25 minutes to cook on the upper ⅓ of the oven.
  • While waiting for the sweet potatoes, prepare the chickpeas, toppings, and salad dressing.
  • Embrace Mediterranean flavors with the toppings. Feta or goat’s cheese both work well, as do fresh ingredients such as diced tomatoes, cucumber, corn, olives, and capers. 
  • The dressing literally takes 5 minutes to make and can be made last.
  • Any leftover dressing can be stored and reused for up to 6 days if refrigerated. 

What to eat with Baked Sweet Potatoes

This is a great meal all on its own, but it can also work great as a healthy and filling side dish. 

Consider serving it with some grilled veggies, grilled halloumi, or pile your baked sweet potatoes on top of a bed of couscous (the dressing is perfect for couscous).  

If you’re looking for a healthy, nutritious, and flavorsome lunch option, Mediterranean baked sweet potatoes can easily be removed from their skins and added to a wrap or sandwich. Load your favorite wrap with some toppings and a little sauce and you’re good to go! 

Serving suggestions

This recipe is super easy to scale up or down and the recipe ingredients as they are listed are ideal for a dinner for 3 people. If you’re scaling, One large sweet potato (around 10oz/300g) is plenty for a single serving when loaded up with the toppings and chickpeas.

1x 10oz (300g) sweet potato per person + toppings and chickpeas = A happy and healthy meal!

How to store any leftovers

This recipe is always best served right after cooking, however, if you have any leftovers, they can be easily stored and eaten as a tasty lunch or snack the next day. 

  • Store any leftovers in an airtight container in the fridge. 
  • Leftover sweet potato and chickpeas can be reheated in the oven or microwave (although the chickpeas will not be as crispy once refrigerated and reheated again). 
  • A tip for reheating the chickpeas is to fry them with a tablespoon of oil in a pan or skillet over medium-high heat. Reheating should take around 3-4 minutes once the pan and oil are hot. 
  • The salad should not be stored for more than 24 hours. 
  • The homemade salad dressing can be made in a sealable jar and will keep for up to 6 days when refrigerated.
A few pates of Mediterranean baked sweet potatoes loaded up with toppings and a white yogurt sauce
a large baked sweet potato sits on a white plate with plenty of Mediterranean inspired toppings

Mediterranean Baked Sweet Potatoes - Easy 45 minute recipe

Byron
Mediterranean baked sweet potatoes with crunchy roasted chickpeas, salad toppings from the Mediterranean diet, and a delicious and healthy yogurt salad dressing is the ideal easy mid-week meal option that’s whipped up in under 45 minutes.
Whether you’re looking for a quick and easy lunch, an easy side, or a delicious and filling dinner, this baked sweet potato recipe is vegetarian and includes a vegan option too (just make the sauce with a vegan yogurt).
5 from 2 votes
Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Course Appetizer, bake, Main Course, Side Dish
Cuisine American, Authentic Spanish recipe, Mediterranean, spanish
Servings 3 servings
Calories 831 kcal

Equipment

  • 2 large baking trays (for the sweet potatoes and chickpeas)
  • 1 medium mixing bowl (for the toppings)
  • 1 Small mixing bowl (for the yogurt salad dressing)

Ingredients
  

Sweet Potatoes and Topping

  • 3 sweet potatoes approx 10oz/300g each
  • 2 tablespoons olive oil
  • 1 cup chopped cucumber
  • 1 cup chopped tomatoes
  • ½ cup sweet corn tinned or fresh
  • ¼ cup capers
  • ¼ cup black olives
  • 2 tablespoons lemon juice freshly squeezed
  • 2 tablespoons feta cheese optional
  • Salt & pepper to taste

Chickpeas

  • 1 can chickpeas
  • 2 tablespoons olive oil
  • ½ teaspoon of ground cumin chili powder, and smoked paprika
  • 1 teaspoon crushed chili flakes optional for some spice

Dressing

  • 1 cup Greek Natural yogurt
  • 1 tablespoon Fresh chives chopped fine
  • 2 cloves Garlic crushed
  • 2 tablespoons Dijon mustard
  • 2 tablespoons Red wine vinegar
  • 3 tablespoons Extra virgin olive oil
  • Salt to taste

Instructions
 

Step 1 - Prepare and bake the sweet potatoes

  • Preheat the oven to 200°C /400°F.
    An oven dial turned up to 180C
  • Scrub and rinse your sweet potatoes. Cut lengthways.
    3 sweet potatoes
    Sweet potatoes cut lengthways and placed skin side up in an oven tray with olive oil
  • Add to a baking tray skin side up with some olive oil and seasoning.
    2 tablespoons olive oil
    Sweet potatoes cut lengthways and placed skin side up in an oven tray with olive oil
  • Bake for 35-45 minutes or until tender.
    two baked sweet potato halves sit on a white plate

Step 2 - Prepare chickpeas

  • In a large baking tray, add chickpeas, cumin, chili powder, and paprika along with some extra virgin olive oil. Mix well and season to taste with some salt and white pepper.
    1 can chickpeas, ½ teaspoon of ground cumin, 3 tablespoons Extra virgin olive oil
    A person adds spices to a tray of prepapred chickpeas
  • Add to the oven (on a separate tray above the sweet potatoes) and bake for around 25 minutes or until they begin to crisp up.
    oven baked chickpeas with spices in a large oven tray

Step 3 - Prepare toppings

  • Prepare salad toppings by dicing your tomato and cucumber. Red onion is another optional ingredient that works well.
    1 cup chopped cucumber, 1 cup chopped tomatoes
    salad ingredients sit on a chopping board waiting to be prepared
  • Add the tomato, cucumber, olive oil, olives, capers, corn and half the feta cheese (if using it) and mix well. Crumble a little more feta on top of the salad and add a squeeze of fresh lemon. Set toppings aside for use later.
    ½ cup sweet corn, ¼ cup capers, ¼ cup black olives, 2 tablespoons lemon juice freshly squeezed, 2 tablespoons feta cheese, Salt & pepper, 2 tablespoons olive oil
    salad ingredients are mixed in a large red bowl

Step 4 - Prepare yogurt salad dressing

  • Add Greek yogurt, olive oil, red wine vinegar, mustard, garlic, and chives to a mixing bowl.
    1 teaspoon crushed chili flakes, 1 cup Greek Natural yogurt, 1 tablespoon Fresh chives, 2 cloves Garlic, 2 tablespoons Dijon mustard, 2 tablespoons Red wine vinegar, Salt
    ingredients used for making the yogurt salad dressing are laid out on a counter
  • Whisk ingredients together until a thick, creamy consistency. Season to taste with some salt and cracked white pepper.
    Healthy yogurt salad dressing
  • Continue to whisk while adding a tablespoon or two of fresh water. This will thin out the dressing and give a better consistency for drizzling. Add more water if you want a thinner dressing texture.
    Healthy yogurt salad dressing

Step 5 - Plate and serve

  • Add baked sweet potato to a plate (skin side down). Use a fork to break up the center of the sweet potato.
    two baked sweet potato halves sit on a white plate
  • Add toppings, roasted chickpeas, some crumbled feta cheese, and drizzle with some of the salad dressing.
    a large baked sweet potato sits on a white plate with plenty of Mediterranean inspired toppings
  • Serve while sweet potatoes are still hot.
    a large baked sweet potato sits on a white plate with plenty of Mediterranean inspired toppings

Video

Notes

All nutritional facts are estimates and are based on a 250 g serving. 

Nutrition

Calories: 831kcalCarbohydrates: 132gProtein: 24.7gFat: 25.6gSaturated Fat: 3.4gSodium: 468mgPotassium: 2944mgFiber: 28.7gSugar: 14.5gCalcium: 174mgIron: 9mg
Keyword Baked, chickpeas, Easy Dinner ideas, easy to make, healthy, mediterranean cuisine, oven roasted, salad, salad dressing, Sweet potato, Yogurt
Tried this recipe?Let us know how it was!

Cooking Tips and FAQs

Is this recipe vegetarian?

Yep, it sure is. For a vegan option, simply substitute the yogurt in the salad dressing for a vegan yogurt equivalent and you’ve got a healthy vegan-friendly meal! 

How long does this recipe take to make?

Prep time: 10 minutes

Cook time: 35-45 minutes (depending on the tenderness of the sweet potatoes)

Total time: 45-55 minutes

Are bigger sweet potatoes easier to cook?

No. The bigger your sweet potato, the longer it will take them to cook. Slicing them in half and placing them on an oven tray skin side up allows them to cook faster.

Can you eat sweet potato skins?

It’s best to scrub and rinse the skin of your sweet potatoes before cooking them. The skin helps keep the flesh intact when transferring from the roasting tray to the plate. 

Is sweet potato skin healthy?

The skin of a sweet potato is very healthy to consume. It is loaded with fiber and there are plenty of nutrients hidden just under the skin so there’s no reason to remove the skin. 

Are yams the same as sweet potatoes?

No, there are some distinct differences between the two. Sweet potatoes are a new world root vegetable that has rough purplish-brown skin and a dull orange flesh that brightens in color when roasted (caramelized). Once cooked, sweet potatoes have a sweet, creamy flesh. Yams have brownish skin and a light cream flesh that is more dry and starchy in flavor. 

Can you substitute yams for sweet potatoes?

No. Yams require a different cooking method and will not taste as flavorsome as sweet potatoes. Sweet potatoes are also the healthier choice.

Can you substitute normal white potatoes for Sweet potatoes?

While white potatoes and sweet potatoes offer comparable carbs, fat, and protein when eaten, sweet potatoes are much more flavorsome, especially when oven-roasted and allowed to caramelize. 

Why is extra virgin olive oil better than regular olive oil?

Extra virgin olive oil has numerous health benefits and is considered healthier than olive oil mainly due to the way olive oils are refined. Extra virgin olive oil retains most of its natural vitamins and antioxidants during processing. 

Is the Mediterranean diet healthy?

The Mediterranean diet has been proven to be one of the healthiest sources of fresh and nutrition-rich, low-fat foods available. The diet has an emphasis on plant-based foods, nuts and seeds, good quality extra virgin olive oil, and moderate portions of meat, fish, and sugars.

More Mediterranean Recipes

A small green dish of spinach with chickpeas sits beside a large loaf of sliced bread

Spinach with Chickpeas (Vegan recipe)

Espinacas con garbanzos | Vegan

oven baked fish casserole sits on a grey granite kitchen worktop beside some fresh sprigs of parsley.

Oven baked fish casserole

with homemade romesco sauce

A large Chocolate and pear tart infused in Sweet Spanish sherry sits on a white marble counter

Chocolate and pear tart

infused with sweet Pedro Ximénez sherry.

a large baked sweet potato sits on a white plate with plenty of Mediterranean inspired toppings.

Have you made this recipe?

tag @thespanishradish or scan the nametag

and don’t forget to hashtag it #thespanishradish

👇👇👇  SCAN ME 👇👇👇

Spanish radish nametag for instagram

Our Blog

Spanish garlic zucchini with shaved parmesan

Spanish garlic zucchini with shaved parmesan

Spanish Garlic Zucchini with shaved parmesan (Calabacin al ajillo) facebooktwitterinstagrampinterestyoutubeSpanish garlic zucchini (Calabacin al ajillo in Spanish) is the unsung hero for easy veggie tapas or as a side dish. Ita fantastically easy...

Healthy yogurt salad dressing (easy 5 min recipe)

Healthy yogurt salad dressing (easy 5 min recipe)

Healthy yogurt salad dressing Easy & healthy recipe, ready in under 5 minutes facebooktwitterinstagrampinterestyoutubeRich, creamy, and with a zing of herbs and mustard, this Mediterranean healthy yogurt salad dressing uses a handful of...

Fall recipes (Spanish comfort food and cold weather recipes)

Fall recipes (Spanish comfort food and cold weather recipes)

Fall Recipes(Spanish comfort food and cold weather recipes)Make these cozy and warming meals this Fall with our selection of classic Spanish Fall recipes and cold weather tapas dishes.  As the leaves start to fall and signal that cooler weather is set to arrive, it’s...