Cooking Tips:

How to cut sweet potatoes

Sweet potatoes can be quite tough, making them tricky to cut. Use a large sharp knife, and use your palm to help put pressure on the top of the knife, keeping your fingers clear of the cutting zone. 

Choose sweet potatoes that are around the same size

This will ensure that the sweet potatoes cook evenly and at the same rate. Avoid using overly large sweet potatoes as they can often taste dull or woody. Sweet potatoes around 7-9 oz. / 200-250 grams each are ideal and will easily cook in 25 minutes.

Clean sweet potatoes before baking

Sweet potatoes are root veggies that grow underground. They are usually roughly cleaned by the time they hit the supermarket shelves, but just make sure they are clean of dirt before baking them. I suggest using a clean scrubbing brush (or veggie brush or even some steel wool) to lightly scrub the skin of the sweet potatoes. 

How to cook baked sweet potatoes in the oven in half the time

A simple cooking tip that will literally halve the time it takes to cook sweet potatoes! 

When baking sweet potatoes, I always cut them in half, significantly reducing the cooking time to 20-25 minutes at 200°C /400°F. For whole sweet potatoes, they take around 45-55 minutes.

If you prefer soft, almost caramelized sweet potato flesh, cook them for a little longer. If you prefer a firmer texture, around 20 minutes will be ideal. 

Use good-quality olive oil

Use good-quality olive oil (extra virgin olive oil is best). Besides the numerous health benefits, extra virgin olive oil is a stable cooking oil and does not lose nutrients when exposed to high temperatures while cooking. 

Are All Olive Oils Healthy or Just Extra Virgin Olive Oil?

Can you eat the skin of a sweet potato?

Totally up to you. The skin of sweet potatoes can be quite dense and tends to harden when baked so it can be chewy, but that said, it is not harmful to eat it. If you are not a fan of the sweet potato skin, bake them and scoop out the soft flesh with a spoon. Or just serve them in the skin and add toppings because once baked the flesh will easily come away from the skin.

Are Baked Sweet Potatoes Healthy?

Baked sweet potatoes are very healthy! 

They are packed with essential nutrients and offer several health benefits. They are low in fat, high in dietary fiber, and an excellent source of Vitamins A and C. 

They are an excellent source of beta-carotene, which the body converts into vitamin A. This vitamin is essential for vision, immune function, and skin health. Vitamin C is important for immune function, skin health, and antioxidant protection. 

Healthy Topping Ideas for Baked Sweet Potatoes

Load your baked sweets with delicious toppings that are filling and healthy. When it comes to toppings, there are just so many great options! 

Here are just a few healthy topping ideas, including protein-packed options for baked sweet potatoes that can boost their flavor without compromising their nutritional benefits:

Savory Toppings:

1. Greek Yogurt and Chives:
• Swap out sour cream for healthy Greek yogurt to add protein and a creamy texture.
• Sprinkle with fresh chives for added flavor.

Check out our Yogurt dressing in this recipe. Baked Sweet Potatoes with Lemon and Thyme with A Tangy Yogurt Dressing

1. Black Beans and Salsa:
• Top with black beans for fiber and protein.
• Add salsa for a fresh, tangy taste.
2. Avocado and Lime:
• Sliced or mashed avocado provides healthy fats.
• A squeeze of lime juice adds a refreshing citrus flavor.
3. Hummus and Cherry Tomatoes:
• Spread a dollop of hummus for a boost of protein and fiber.
• Top with halved cherry tomatoes for a burst of freshness.
4. Sauteed Spinach and Garlic:
• Lightly sauté spinach with garlic and a touch of olive oil.
• Add on top of the sweet potato for a nutritious green addition.

Protein-Packed Toppings:

1. Chicken and Broccoli:
• Add shredded or diced grilled chicken.
• Top with lightly steamed broccoli florets.
2. Tuna Salad:
• Make a healthy tuna salad with Greek yogurt instead of mayo.
• Add it on top of the sweet potato for a filling meal.

We’ve got an awesome Effortless 3-Minute Spanish-Style Tuna Tomato Salad Recipe here! 

1. Egg and Spinach:
• Top with a poached or fried egg.
• Add sautéed spinach for extra nutrients.
2. Quinoa and Black Beans:
• Mix cooked quinoa with black beans.
• Add a squeeze of lime juice and some chopped cilantro.
3. Cottage Cheese and Herbs:
• Spoon some low-fat cottage cheese on top.
• Sprinkle with fresh herbs like dill or parsley.

These healthy toppings can transform your baked sweet potatoes into a nutritious and delicious meal or snack.

LA ESPAÑOLA First Cold Pressed Extra Virgin Olive Oil, 24 OZ 

A high-quality extra virgin olive oil is a must-have in the pantry. La Española EVOO is a 100% natural olive juice, which is first cold pressed to preserve freshness and flavor. La Española Extra Virgin Olive Oil is plant-based which makes it perfect for vegetarian and vegan diets.

Link to buy LA ESPAÑOLA First Cold Pressed Extra Virgin Olive Oil, 24 OZ on Amazon.

Sweet potatoes as part of the Mediterranean diet?

Sweet potatoes are not a traditional staple in the classic Mediterranean region, however nowadays, you’ll find an ample supply of sweet potatoes throughout the Mediterranean region and sweet potatoes can be included in the Mediterranean diet as they’re healthy and fit all the criteria. 

The Mediterranean diet emphasizes whole, unprocessed foods, including a variety of vegetables, fruits, whole grains, legumes, nuts, seeds, lean proteins (especially fish), and healthy fats like olive oil. Sweet potatoes fit well within this framework due to their nutritional benefits and versatility.

More Sweet Potato Recipes

• Smoky Butter Bean Stew with Sweet Potato and Kale
• Smoky sweet potato chorizo recipe (Easy 30-min one-pot)
• Healthy Mediterranean Baked Sweet Potatoes (easy recipe)
• Traditional Recipe for Rioja-Style Potatoes with Chorizo (Patatas a la Riojana)

Nutrition Facts

Based on baked sweet potatoes only with no toppings. 

Love this recipe?

Leave us a comment and tell us your favorite Spanish tapas recipe!