10 Sweet Potato Recipes Perfect for Fall and Beyond Everyday Health MenuNewslettersSearch Diet & Nutrition 10 Sweet Potato Recipes Perfect for Fall and Beyond Fiber, vitamin A, and vitamin C are just some of the star nutrients in these versatile orange spuds. By Erin Palinski-Wade, RD, CDCESMedically Reviewed by Kelly Kennedy, RDNReviewed: November 4, 2019Medically Reviewed You can feel good about noshing on sweet potatoes Improved immunity eyesight and weight loss are all potential benefits Jeff Wasserman/StocksyFall means we welcome all things cozy: sweater weather, warm fireplaces, pumpkin spice lattes, and when it comes to cooking, comfort food. Luckily, one fall staple — the sweet potato — is both healthy and a natural star in such feel-good recipes. While sweet potatoes are available year-round, they grow best in the warmer months, meaning fall and winter are great seasons to harvest them, according to Utah State University. RELATED: 7 Diabetes-Friendly Sweet Potato Recipes What Are the Benefits of Eating Sweet Potatoes Because sweet potatoes are veggies, they are considered a healthy carbohydrate, notes the Mayo Clinic. When it comes to their nutritional profile, there’s a lot more to get excited about: They can help you feel full. The U.S. Department of Agriculture (USDA) notes that one medium-size sweet potato provides nearly 4 grams fiber and contains only 103 calories, meaning it’s satiating and low calorie. They can help fend off the cold and flu. They also offer immunity-boosting vitamin A and vitamin C. Just in time for cold and flu season, sweet potatoes may help keep you healthy, thanks to those antioxidants, notes a review published in September 2018 in the Journal of Clinical Medicine. They can boost your eye health. According to the USDA, 1 cup boiled sweet potato with the skin on offers 1,590 micrograms vitamin A, meaning over 100 percent of your daily value. Vitamin A improves eye health by helping prevent night blindness. RELATED: 10 High-Antioxidant Foods That Prove Food Is Medicine Yams vs Sweet Potatoes What s the Difference When you’re picking up your veggies in the grocery store, keep in mind that sweet potatoes and yams are different types of produce, per the University of California. Namely, the university notes, the former is a root, while the latter is a tuber. Nutritionally speaking, the Library of Congress points out that yams are starchier than sweet potatoes. This means that compared with sweet potatoes, yams are more likely to spike your blood sugar, which is a negative if you have diabetes or if you simply desire a steadier energy level, according to the Mayo Clinic. RELATED: How to Tell the Difference Between Good and Bad Carbs Healthy Sweet Potato Recipes for Inspiration If the nutrition facts of sweet potatoes aren’t enough to persuade you to munch away, the flavors in the following recipes certainly will be!430 Barbecue Apple Sweet Potato Turkey Burgers Bucket List TummyWhen tailgating season rolls around, there’s nothing better than a juicy burger — except maybe one that manages to pack in plenty of fall flavor. This burger recipe hits the mark by adding apple, which provides sweetness with a boost of fiber, plus sweet potato. The lower saturated fat of this dish, courtesy of a turkey patty instead of one made with beef, stands out. (To cut back on saturated fat, choose a lean turkey meat, at 5 percent fat or lower.) Pair it with a whole-grain bun and you’re set to enjoy a gut-friendly barbecue dish everyone will love. RELATED: 10 High-Fiber Foods to Add to Your DietGet the Recipe431 Spicy Smoky Sweet Potato Fries Marisa MooreThere’s nothing more tempting with your burger than a salty side of fries, but it might be time to rethink the classic french fry in favor of a sweet potato twist. This recipe for spicy baked sweet potato fries uses just 1 tablespoon oil for the entire recipe, meaning it’ll satisfy your french fry craving but with fewer calories, saturated fat, and sodium.Get the Recipe432 Instant Pot Sweet Potato Soup with Tofu Nourish NutritionOn cooler evenings, a warm bowl of soup is sometimes exactly what you want, but waiting around for the hours it needs to cook is not on anyone's wish list. Enter the Instant Pot. Using this pressure cooker, you can easily whip up a creamy, plant-protein-packed sweet potato soup in minutes. And with only five ingredients, the idea of making homemade soup suddenly becomes a lot less daunting. RELATED: 8 ‘Healthy’ Chip Brands That Are Actually Good for YouGet the Recipe433 Sweet Potato Carrot Casserole Jessica LevinsonIn many families, casseroles are an inevitable part of gatherings, especially during the holidays. The major downside: With common ingredients such as marshmallows, butter, and brown sugar (as in one Food Network dish), they can be loaded with added sugar and saturated fat. That’s where this healthier alternative comes in. By mixing sweet potatoes and carrots with naturally sweet ingredients, including maple syrup, cinnamon, and freshly squeezed orange juice, you won’t even miss your aunt’s recipe. It’s also topped with pecans instead of the traditional marshmallows, to give a tasty contrast in textures and a heart-healthy boost, notes the AARP. RELATED: 7 Diabetes-Friendly Ways to Enjoy Sweet PotatoesGet the Recipe434 Spiced Sweet Potato Vegan Latte It's a Veg World After AllDrinking sweet potatoes may sound a little odd, but as this recipe proves, it can be a delicious way to up your veggie intake. By combining coconut milk with mashed sweet potato and some delicious fall spices, this creamy and filling vegan latte makes for the perfect seasonal swap for your usual drip coffee.Get the Recipe435 Sweet Potato and Sage Egg Muffins Edwina ClarkFor an easy, on-the-go breakfast, try these five-ingredient muffins, which are filled with satiating protein, thanks to eggs. You can whip them up to prep for the week ahead or serve them as a delicious egg-based side for your next Sunday brunch. RELATED: 10 Satisfying High-Protein BreakfastsGet the Recipe436 Sweet Potato Mac and Cheese with Kale Kara LydonNothing says comfort food like a warm plate of mac and cheese, but the traditional recipe isn’t exactly a health food, seeing as 1 typical cup of mac and cheese packs about 837 milligrams of sodium, or about 36 percent of the daily value. That’s the amount the Food and Drug Administration recommends people ages 4 and older don’t surpass in one day. Enter this heart-healthier version that gives you the same warm, melt-in-your mouth sensation you get from your traditional bowl. Whole-grain pasta adds complex carbohydrates to the dish, which a small study published in December 2016 in Appetite suggests can help keep you fuller longer than pasta made with refined white flour. Meanwhile, the sweet potatoes and kale serve up additional fiber. RELATED: 5 Tricks for Getting Enough Fruit and VeggiesGet the Recipe437 Cauliflower Sweet Potato Pizza Sunkissed KitchenPizza and sweet potato may not seem like your typical pairing, but this sweet and savory pizza crust will keep you coming back for more. By swapping traditional pizza dough for a sweet potato puree that bakes to a slightly firm pizza crust, you end up with a flavorful flatbread. And because you’re essentially building the pizza from scratch, it’s easy to customize your recipe with toppings to suit every diet. (Did we mention it’s gluten free and paleo-friendly, and can be made vegan as well?) RELATED: 10 High-Fiber Foods to Add to Your DietGet the Recipe438 Sweet Potato Cookies My Whole Food LifeSure, sweet potatoes are sweet, but you probably haven’t thought of them as a true dessert before. You should, though! Using only six ingredients, these cookies are simple to make and packed with fiber and antioxidants, thanks to their main powerhouse ingredient — sweet potatoes, of course!Get the Recipe439 Sweet Potato NachosLive BestNachos make a great meal or snack, especially during football season. But the traditional version is typically made with refined white flour tortilla chips, which can cause blood sugar levels to spike, Harvard Health Publishing points out. This recipe swaps the chips for high-fiber, antioxidant-rich sweet potato rounds before topping them with avocado, corn, and black beans. The avocado offers healthy monounsaturated fat, according to Harvard Health Publishing, and the black beans pack a punch of filling fiber. Equally important, this finger food is sweet, savory, and colorful, and it’s about to be your new favorite game-day dish.Get the Recipe Most Recent in Diet & Nutrition Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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