Are you looking for delicious and healthy ways to incorporate sweet potatoes into your diet? Look no further! Sweet potatoes are a nutritional powerhouse, packed with vitamins A and C, potassium, and fiber. They’re also incredibly versatile, making them a great addition to a variety of dishes. In this article, we’ll explore 18 mouthwatering low-fat sweet potato recipes that are perfect for healthy eating.
From savory main courses to satisfying side dishes, these recipes showcase the amazing flavor and texture of sweet potatoes. Whether you’re looking for a comforting breakfast option or a flavorful dinner idea, we’ve got you covered. So let’s get started and discover some tasty ways to make sweet potatoes a part of your daily meals!
Lowfat Sweet Potato and Black Bean Tacos
This recipe combines the natural sweetness of sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy taco shell. Perfect for a quick weeknight dinner or a weekend lunch, this dish is packed with nutritious ingredients and can be customized to suit your taste.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can black beans, drained and rinsed
– 1/4 cup low-fat plain Greek yogurt
– 1 tablespoon lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– 6-8 corn tortillas
– Optional toppings: shredded lettuce, diced tomatoes, avocado, salsa
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with a pinch of salt and pepper. Roast for 20-25 minutes, or until tender.
3. In a medium bowl, combine black beans, Greek yogurt, lime juice, and cumin.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by spooning the sweet potato and black bean mixture onto a tortilla, and adding your desired toppings.
Cook Time: 25 minutes
Baked Lowfat Sweet Potato Fries with Rosemary
Elevate your snack game with this healthier twist on classic sweet potato fries, infused with the earthy flavor of rosemary. This recipe yields crispy, flavorful bites that are perfect for a quick pick-me-up or as a side dish.
Ingredients:
– 2 large sweet potatoes
– 1 tablespoon olive oil
– 2 sprigs fresh rosemary, chopped
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the sweet potatoes into long, thin strips (about 1/2 inch thick).
3. In a large bowl, toss the sweet potato fries with olive oil, rosemary, salt, and pepper until evenly coated.
4. Line a baking sheet with parchment paper and arrange the fries in a single layer.
5. Bake for 20-25 minutes or until crispy, flipping halfway through.
Cooking Time: 20-25 minutes
Lowfat Sweet Potato and Kale Salad
This recipe combines the natural sweetness of sweet potatoes with the earthy flavor of kale, creating a deliciously healthy salad that’s perfect for a quick lunch or dinner.
Ingredients:
– 2 large sweet potatoes
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup crumbled low-fat feta cheese (optional)
– 1 tablespoon olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork several times and bake for 45-50 minutes, or until tender.
3. While the sweet potatoes are baking, massage the kale leaves with olive oil, salt, and pepper until wilted.
4. Once the sweet potatoes are cool enough to handle, peel and dice them into bite-sized pieces.
5. In a large bowl, combine the sweet potato cubes, kale mixture, and crumbled feta cheese (if using).
6. Drizzle with apple cider vinegar and toss to coat.
Cooking Time: 1 hour
Slow Cooker Lowfat Sweet Potato Chili
This hearty sweet potato chili recipe is a twist on the classic, with a boost of fiber and nutrients from the sweet potatoes. Perfect for a cozy dinner or lunch, this slow cooker recipe is easy to prepare and packed with flavor.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 lb ground turkey breast
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) red kidney beans, drained and rinsed
– 1 cup low-sodium chicken broth
– 1 tsp chili powder
– 1/2 tsp ground cumin
– Salt and pepper to taste
– Optional: jalapenos or hot sauce for added heat
Instructions:
1. In a slow cooker, combine sweet potato, turkey breast, onion, garlic, diced tomatoes, kidney beans, chicken broth, chili powder, and cumin.
2. Season with salt and pepper to taste.
3. Cook on low for 6-8 hours or high for 3-4 hours.
4. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Lowfat Sweet Potato and Quinoa Bowl
This nutritious bowl combines the natural sweetness of sweet potatoes with the nutty flavor of quinoa, making it a delicious and healthy meal option. Perfect for a quick lunch or dinner, this recipe is also vegan-friendly.
Ingredients:
– 2 large sweet potatoes
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs (such as parsley or cilantro), avocado, or feta cheese for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork several times and bake for 45-50 minutes, or until soft.
3. Cook quinoa according to package instructions using water or broth.
4. In a large skillet, heat olive oil over medium-high heat. Add cooked quinoa and stir-fry for 1-2 minutes.
5. Slice baked sweet potatoes into wedges.
6. Assemble the bowls by placing quinoa mixture on the bottom, followed by sweet potato wedges. Season with salt and pepper to taste.
Cooking Time: 50-60 minutes
Lowfat Sweet Potato and Chickpea Curry
Lowfat Sweet Potato and Chickpea Curry Recipe
Summary: This sweet potato and chickpea curry is a flavorful and nutritious twist on traditional Indian-inspired dishes, with the added bonus of being low-fat. Perfect for a quick weeknight dinner or as a healthy lunch option.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1 can (14 oz) chickpeas, drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/4 teaspoon turmeric
– Salt and pepper to taste
– 2 cups low-fat coconut milk (or regular milk)
– Water or vegetable broth for cooking
Instructions:
1. In a large pot, combine diced sweet potato and enough water/broth to cover the potatoes. Bring to a boil and cook until tender.
2. Drain the sweet potatoes, then set them aside. In the same pot, sauté onions and garlic until softened.
3. Add curry powder, cumin, turmeric, salt, and pepper; stir well.
4. Combine chickpeas with the spice mixture and sauté for 1-2 minutes.
5. Stir in coconut milk (or regular milk) and cooked sweet potatoes.
6. Simmer for 10-15 minutes to allow flavors to meld.
Cooking Time: 35-40 minutes
Lowfat Sweet Potato and Spinach Soup
This creamy soup is a delicious and healthy twist on traditional sweet potato soup, with the added nutritional benefits of spinach. Perfect for a cozy winter evening or as a light lunch.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 bunch fresh spinach, chopped
– 4 cups lowfat chicken broth
– 1/2 cup plain Greek yogurt
– Salt and pepper to taste
– Optional: 1 tablespoon olive oil for serving
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the diced sweet potatoes, spinach, and chicken broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until sweet potatoes are tender.
3. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches, returning to the pot.
4. Stir in the Greek yogurt and season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh herbs if desired. Optional: drizzle with olive oil for added richness.
Cooking Time: 25-30 minutes
Lowfat Sweet Potato and Turkey Stuffed Peppers
A delicious and nutritious twist on traditional stuffed peppers, this recipe combines the natural sweetness of sweet potatoes with the savory flavor of turkey. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers (any color)
– 1 large sweet potato, cooked and mashed
– 1 pound ground turkey breast
– 1/2 cup rolled oats
– 1/4 cup low-fat shredded cheddar cheese
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, combine sweet potato, turkey, oats, cheese, olive oil, cumin, salt, and pepper. Mix well.
4. Stuff each pepper with the turkey-sweet potato mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 45-50 minutes
Lowfat Sweet Potato and Lentil Stew
This hearty stew is a perfect blend of sweet potatoes and lentils, cooked in a flavorful broth that’s low on fat but big on taste. With its comforting aroma and satisfying texture, this dish is sure to become a new favorite.
Ingredients:
– 1 large onion, chopped
– 2 cloves of garlic, minced
– 2 medium sweet potatoes, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 4 cups low-sodium chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little bit of water until softened.
2. Add the sweet potatoes, lentils, chicken broth, diced tomatoes, and cumin. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the sweet potatoes and lentils are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Lowfat Sweet Potato and Apple Casserole
Sweet Potato and Apple Casserole: A Deliciously Healthy Twist on a Classic Comfort Food!
This recipe combines the natural sweetness of sweet potatoes and apples with a hint of cinnamon and nutmeg, all wrapped up in a low-fat package. Perfect for a cozy night in or as a side dish for your next family gathering.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 large apple, peeled and diced
– 1/4 cup brown sugar
– 1 tablespoon honey
– 1 teaspoon cinnamon
– 1/4 teaspoon nutmeg
– 1/4 cup low-fat milk
– 1 egg, beaten
– 1/2 cup rolled oats
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine mashed sweet potatoes, diced apple, brown sugar, honey, cinnamon, and nutmeg.
3. Stir in low-fat milk and beaten egg until well combined.
4. Pour mixture into a 9×13-inch baking dish.
5. Top with rolled oats and bake for 35-40 minutes, or until golden brown.
Cooking Time: 35-40 minutes
Lowfat Sweet Potato and Cauliflower Mash
This sweet and savory mash is a delicious twist on traditional mashed potatoes, made with roasted sweet potatoes and cauliflower. Perfect for a healthy side dish or as a base for your favorite comfort foods.
Ingredients:
– 2 large sweet potatoes
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup lowfat milk or Greek yogurt
– Salt and pepper to taste
– Optional: garlic powder, paprika, or other seasonings of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes several times with a fork and roast for 45-50 minutes, or until soft.
3. Remove sweet potatoes from oven and let cool slightly.
4. Toss cauliflower florets with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly browned.
5. Mash roasted sweet potatoes in a bowl with lowfat milk or Greek yogurt until smooth.
6. Add roasted cauliflower to the mashed sweet potatoes and mix well.
7. Season with salt, pepper, and any additional desired seasonings.
Cooking Time: 1 hour 15 minutes
Lowfat Sweet Potato and Coconut Milk Smoothie
Start your day with a delicious and healthy smoothie packed with fiber, vitamins, and minerals from sweet potatoes and coconut milk. This low-fat recipe is perfect for those looking for a nutritious and filling breakfast or snack.
Ingredients:
– 1 large sweet potato, cooked and mashed
– 1/2 cup unsweetened coconut milk
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– Ice cubes (as needed)
Instructions:
1. In a blender, combine mashed sweet potato, coconut milk, Greek yogurt, and honey.
2. Add ground cinnamon and blend until smooth.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again until the ice is crushed to your liking.
Cooking Time: 5 minutes
Lowfat Sweet Potato and Zucchini Fritters
These crispy fritters are a perfect snack or side dish, packed with the natural sweetness of sweet potatoes and the freshness of zucchinis. With only 4g of fat per serving, you can indulge in these guilt-free treats without sacrificing flavor.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 medium zucchini, grated
– 1/2 cup whole wheat flour
– 1/4 cup panko breadcrumbs
– 1 egg
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Cooking spray or oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine mashed sweet potatoes, grated zucchini, flour, panko breadcrumbs, egg, lemon juice, salt, and pepper.
3. Mix well until a thick batter forms.
4. Spray a non-stick skillet or baking sheet with cooking spray or oil.
5. Drop spoonfuls of the batter onto the prepared surface, about 1/4 cup each.
6. Cook for 15-20 minutes or until golden brown and crispy.
7. Serve warm with your favorite dipping sauce.
Cooking Time: 15-20 minutes
Lowfat Sweet Potato and Mushroom Stir-Fry
A flavorful and nutritious vegetarian option that’s perfect for a quick weeknight dinner.
Ingredients:
– 1 large sweet potato, peeled and sliced into 1/4-inch rounds
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 cloves garlic, minced
– 2 tablespoons low-sodium soy sauce
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh green onions, chopped (optional)
Instructions:
1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add the mushrooms and cook until they release their moisture and start to brown, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the sweet potato slices and cook for 5 minutes, stirring occasionally, or until they start to soften.
5. Pour in the soy sauce and stir to combine.
6. Continue cooking for another 2-3 minutes, or until the sweet potatoes are tender.
7. Season with salt and pepper to taste.
8. Garnish with chopped green onions, if desired.
Cooking Time: Approximately 15-20 minutes
Lowfat Sweet Potato and Greek Yogurt Pancakes
These fluffy pancakes are a delicious twist on traditional morning fare, packed with nutritious sweet potatoes and the creaminess of Greek yogurt. Perfect for a quick breakfast or brunch, these low-fat pancakes will satisfy your cravings without sacrificing flavor.
Ingredients:
– 1 large ripe sweet potato, cooked and mashed
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup plain Greek yogurt
– 1 large egg
– 1 tablespoon honey or maple syrup (optional)
– Cooking spray or oil for the pan
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, whisk together flour, sugar, baking powder, and salt.
3. Add mashed sweet potato, Greek yogurt, egg, and honey/maple syrup (if using). Mix until smooth.
4. Drop 1/4 cupfuls of batter onto the skillet or griddle.
5. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
6. Flip and cook an additional 1-2 minutes, until golden brown.
Cooking Time: Approximately 10-12 minutes for 8 pancakes.
Lowfat Sweet Potato and Avocado Toast
Elevate your breakfast game with this nutritious and delicious low-fat toast recipe that combines the natural sweetness of sweet potatoes with the creamy richness of avocados.
Ingredients:
– 2 large sweet potatoes, cooked and mashed
– 1 ripe avocado, mashed
– 2 slices whole grain bread (whole wheat or rye)
– 1/4 teaspoon salt
– 1 tablespoon olive oil
– Optional: chopped fresh herbs like parsley or cilantro
Instructions:
1. Toast the bread until lightly browned.
2. Spread a layer of mashed sweet potatoes on each slice, leaving a small border around the edges.
3. Top with a spoonful of mashed avocado.
4. Sprinkle salt to taste.
5. Drizzle olive oil over the top for added flavor and moisture.
6. Garnish with chopped fresh herbs, if desired.
Cooking Time:
– 10-15 minutes (including cooking time for sweet potatoes)
– Prep time: 5 minutes
– Total time: 15-20 minutes
Lowfat Sweet Potato and Blackened Salmon
This recipe combines the natural sweetness of sweet potatoes with the bold flavor of blackened salmon, all while keeping the calorie count low. The result is a delicious and nutritious meal that’s perfect for a quick weeknight dinner.
Ingredients:
– 2 large sweet potatoes
– 4 salmon fillets (6 oz each)
– 1 tbsp olive oil
– 1 tsp blackening seasoning
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork several times and bake for 45-50 minutes, or until tender.
3. Meanwhile, heat the olive oil in a skillet over medium-high heat. Add the salmon fillets and cook for 3-4 minutes per side, or until cooked through.
4. Sprinkle the blackening seasoning on the salmon during the last minute of cooking.
5. Serve the sweet potatoes alongside the blackened salmon, garnished with chopped parsley if desired.
Cooking Time: 50 minutes
Lowfat Sweet Potato and Cinnamon Oatmeal
Kickstart your day with a deliciously healthy breakfast that combines the natural sweetness of sweet potatoes with the warmth of cinnamon. This low-fat oatmeal recipe is a perfect blend of flavor and nutrition to keep you going until lunchtime.
Ingredients:
– 1 large sweet potato, cooked and diced
– 1/2 cup rolled oats
– 1/4 cup lowfat milk
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– Pinch of salt
Instructions:
1. In a medium saucepan, combine the cooked sweet potato, oats, milk, and honey.
2. Cook over medium heat, stirring occasionally, until the mixture comes to a simmer.
3. Reduce heat to low and cook for 5-7 minutes or until the oatmeal has thickened slightly.
4. Stir in the cinnamon and salt.
5. Serve warm, garnished with additional cinnamon if desired.
Cooking Time: 10-12 minutes
Summary
Discover 18 mouth-watering low-fat sweet potato recipes perfect for healthy eating. From savory dishes like Slow Cooker Lowfat Sweet Potato Chili and Lowfat Sweet Potato and Chickpea Curry, to sweet treats like Lowfat Sweet Potato and Apple Casserole, there’s something for everyone. Enjoy creative twists on classic recipes, such as Lowfat Sweet Potato Fries with Rosemary and Lowfat Sweet Potato and Quinoa Bowl. These delicious and nutritious recipes showcase the versatility of sweet potatoes in both sweet and savory dishes.
