How to Eat Sweet Potatoes 9 Delicious Ways—From Toast and Hummus to Cake and More

As far as root vegetables go, sweet potatoes are a popular choice, and for good reason, too. The tubers boast a sweet, earthy flavor and rich color, and work well in entrees, side dishes, and desserts, particularly during the fall season. However, you're not limited to enjoying them as crispy fries and marshmallow-topped casseroles, as sweet potatoes can offer so much more. Read on to learn how to eat sweet potatoes in more unique and unconventional ways, according to professional chefs.

Buying and Storing Sweet Potatoes

When shopping for sweet potatoes, look for firm tubers with smooth skin, says Cara Duerr, co-owner and chef at Seed to Sprout, a plant-based cafe in New Jersey. It's also best to avoid sweet potatoes with major bruises or soft ends, she says, as these signs indicate the vegetable is not fresh.

At home, store sweet potatoes in a cool, dry place away from sunlight for two to three weeks, per the experts at University of Nebraska-Lincoln. You can also keep them at room temperature (like the countertop) for one week, so long as they're kept out of the sunlight. Avoid refrigerating sweet potatoes, as they can become tough and lose flavor.

Do You Need to Clean Sweet Potatoes?

As with all root vegetables, sweet potatoes grow underground. Thus, it's important to clean them thoroughly to remove any lingering dirt and bacteria. "The good news is that they're easy to clean," says Luis Jaramillo, executive chef at Plant City, a plant-based food hall and marketplace in Providence, R.I. Simply scrub them with a vegetable brush under cold running water, then dry with a clean towel.

How to Cook Sweet Potatoes

Sweet potatoes can be prepared using a variety of cooking methods, making them a welcome addition to your favorite recipes. Here's how you can prepare the tubers:  

• Frying: Frying will caramelize sweet potatoes, bringing out their natural sweetness. Simply warm oil in a frying pan, then cook sweet potato slices for three to five minutes on each side, says Duerr.
• Baking or roasting: For a delicious side dish, try baking a sweet potato whole, as recommended by Paul DiBari, chef-instructor at the Institute of Culinary Education in New York City. Simply prick it with a fork, rub with oil, and season with salt. Place the potato on a sheet tray lined with foil or parchment paper, then bake at 400 degrees Fahrenheit for 45 minutes or until easily pierced with a toothpick. "This method ensures a creamy interior and crispy skin," says DiBari. You can also roast sweet potato cubes or sticks for 20 to 30 minutes, per the experts at Oregon State University.
• Microwaving: For a quicker alternative to baking, cook a whole sweet potato in the microwave. Prick it with a fork and heat on high until tender, which will take about five to eight minutes.
• Boiling: When added to a pot of boiling water, sweet potato cubes will take about 12 minutes to cook, according to the experts at Oregon State University.
• Steaming: Another option is to cook sweet potatoes in a steamer basket placed over boiling water. Whole sweet potatoes will take 40 to 50 minutes, while cubes will take 15 to 30 minutes.

Ways to Eat Sweet Potatoes

Depending on how they're prepared, sweet potatoes can range from mild and nutty (when boiled or steamed) to bright and sweet (when roasted), says Jaramillo. They also pair well with both sweet and savory flavors, according to Duerr. "Warm spices, like cinnamon, cardamom, cumin, and allspice, tend to complement sweet potatoes beautifully," says DiBari.

Thanks to their versatility, sweet potatoes are easy to incorporate into all kinds of dishes. But if you need ideas, here are expert-approved ways to eat sweet potatoes at home.

Cooked in hash: Round out your next breakfast spread with a sweet potato hash. "Roast diced sweet potatoes and mix them with roasted beets and caramelized onions," says DiBari. Next, sauté the mixture in a skillet until crispy, then serve with fried or poached eggs.

Used in place of toast: For a gluten-free alternative to bread, use thin slices of roasted sweet potatoes as the base for a gluten-free breakfast or lunch toast. Top with sliced hard-boiled eggs and spinach; sliced avocado and tomatoes; nut butter and berries; or hummus, sliced cucumbers, and radishes.

Blended into hummus: For a unique, bean-free take on hummus, puree boiled or steamed sweet potatoes with tahini, roasted garlic, extra virgin olive oil, and lemon juice, suggest DiBari. Serve with grilled pita, crackers, or sliced vegetables.

Baked into cake: When baked and mashed, sweet potato makes for an unexpected (and tasty) cake or muffin ingredient, especially good with chocolate in our Sweet Potato and Chocolate Chunk Muffins. Sweet potatoes add moisture and color to baked goods, as our Spiced Sweet-Potato Cake With Meringue Frosting proves.

Mashed into a side dish: Steam cubes of sweet potatoes, mash them in a bowl, then stir in olive oil and fall spices like allspice and ground cinnamon, says Jaramillo. The resulting mashed sweet potatoes can be enjoyed just like traditional mashed potatoes: topped with butter or gravy and served with your protein of choice.

Served on pizza: Give pizza a fall twist with thinly sliced sweet potatoes. "Lay the slices on a pizza crust with pancetta, ricotta, caciocavallo cheese, extra-virgin olive oil, and basil," then bake and serve, says DiBari.

Hasselbacked and roasted: Also known as accordion potatoes, Hasselback potatoes are partially sliced and baked to create an aesthetically pleasing side dish. To make them, "thinly slice your sweet potato about three-quarters through to keep it intact," says Duerr. "Drizzle with extra-virgin olive oil, a good sprinkle of sea salt, and dried herbs. Roast until tender and golden, then brush with melted herby butter for extra goodness."

Tossed in salads: Shake up your go-to salad with roasted cubed sweet potatoes. The ingredient will give the dish a punch of color and nutrients, along with a satisfying creamy texture. Try it in our taco salad, which features chili-powder-dusted sweet potatoes.

Cooked into gnocchi: Instead of using regular potatoes for gnocchi, use sweet potatoes, suggests DiBari. Mash baked sweet potatoes with a food mill, then "mix with just enough flour to make a soft dough," says DiBari. Serve the sweet potato gnocchi with brown butter, sage, Parmigiano Reggiano, hazelnuts, and a splash of aged balsamic vinegar, he adds.