How to Microwave and Oven Bake Whole Sweet Potatoes
Sweet potatoes are a versatile and healthy alternative to regular baked potatoes. Whether you’re looking for a quick and easy weeknight meal or a nutritious side dish, sweet potatoes are an excellent choice. Here’s everything you ever wanted to know about sweet potatoes including the difference between sweet potatoes and yams, types of sweet potatoes, how to microwave and oven bake sweet potatoes, how to stuff them and tips for serving them, storing leftovers, and more.
Read more: Sweet Potato Waffles, How to Dehydrate Sweet Potatoes, How to Cook Winter Squash.
How to Microwave Whole Sweet Potatoes
Microwaving sweet potatoes is a fast and convenient way to cook them. Here’s how to do it:
- Wash the sweet potatoes and pierce the skin and into the flesh with a fork or sharp knife in several places.
- Place the sweet potatoes on a microwave-safe plate and microwave on high for 5-8 minutes per potato, depending on the size.
- Check the sweet potatoes for doneness by inserting a fork or knife into the thickest part of the potato. It should slide in easily.
- Let the sweet potatoes cool for a few minutes before serving.
Tips for microwaving sweet potatoes:
- Choose sweet potatoes that are similar in size so they cook evenly.
- Handle cautiously, they get very hot inside!
- Pierce the skin of the sweet potato before microwaving. Otherwise your potato may explode!
- Don’t overcook your sweet potatoes or they’ll get dry and mealy.
How to Oven Bake Whole Sweet Potatoes
Oven baking sweet potatoes takes longer than microwaving, but it results in a crispy skin and a soft, fluffy interior. Here’s how to do it:
- Preheat your oven to 400°F/204°C.
- Wash the sweet potatoes and pierce with a fork or sharp knife in several places.
- Place the sweet potatoes on a baking sheet lined with parchment paper and rub lightly with oil.
- Bake for 45-60 minutes, depending on the size of the sweet potatoes.
- Check the sweet potatoes for doneness by inserting a fork or knife into the thickest part of the potato. It should slide in easily.
- Let the sweet potatoes cool for a few minutes before serving.
Tips for oven baking sweet potatoes:
- Choose sweet potatoes that are similar in size so they cook evenly.
- Place sweet potatoes on a baking sheet lined with parchment paper to prevent sticking.
- Preheat the oven to ensure even cooking.
- Don’t overcrowd the baking sheet.
- Pierce the sweet potato before baking so it doesn’t explode 😉.
- If potatoes are extra large, cut them in half and place cut side down on baking sheet.
- Wrapping in aluminum foil is optional, it will make the skin softer.
Toppings for Sweet Potatoes
Sweet potatoes are delicious topped with simple butter and chives. For a full meal on their own, stuff them with your favorite toppings. Cook sweet potatoes, cut in half, rough up the inside of each half and make a divot, it’s okay if some of the inside spills over the sides. Then put your filling on top, here are some ideas:
- Zesty Quinoa & Black Bean Salad
- Avocado Dressing
- Sliced Avocados with black beans, tomatoes, feta & cilantro
- Lightly steamed broccoli, cheddar cheese (under broiler to melt) & crunchy roasted chickpeas
- Pulled Pork
- Shredded Chicken with salsa
- Beef chili
- Herb butter
- Keep it simple with cinnamon, nutmeg, and a drizzle of maple syrup for a sweet and savoury flavor
- Top with roasted vegetables and grilled chicken for a healthy and filling meal
What’s the Difference Between Yams and Sweet Potatoes
The terms “yam” and “sweet potato” are often used interchangeably, leading to confusion among food enthusiasts and even grocers! But, these two root vegetables are distinct in both taste and botanical origin.
True yams, hailing from Africa, Asia, and the Caribbean, are starchy and have rough, scaly skin with a white or purple flesh. They have a neutral or very subtle sweet taste and are much drier and starchier than sweet potatoes. The purple flesh ones are often called Ube.
Sweet potatoes are um – dare I say it – sweet! They have a thin, edible peel that can be orange, white-brown, or purple. The inside can be orange, yellow/whitish or purple. Sweet potatoes belong to an entirely different botanical family than yams or potatoes and are native to the Americas, although grown world wide.
Types of Sweet Potatoes
See if you can find these types of sweet potatoes in your grocery store! Most are grown in the US but not always easily found. While they have slightly different flavor profiles, they all have sweet flesh with edible skin.
Murasaki – purple on the outside, whitish on the inside. The white turns slightly yellow when cooked.
Okinawa -purple sweet potato has a white skin and purple inside.
Stokes sweet potato – has a brownish skin and purple inside.
Ben Yagi – purple on the outside and inside.
Recipe: Sweet Potatoes in the Microwave
How to Microwave Sweet Potatoes
Ingredients
- 2 sweet potatoes
Instructions
- Scrub 2 sweet potatoes really well and rinse with cold water. Cut off any blemishes or dark spots. You do not need to peel your sweet potatoes.
- Poke holes all over each (whole) sweet potato. As the potato cooks, the steam inside needs to be able to escape – or they'll explode in your microwave!
- Place in the microwave and cook on high for 5 minutes. Check them, rotate them and put them back in for another 3-5 minutes. Continue to check them and cook until they are buttery soft (use a knife to slice in to check for doneness).
- Slice each sweet potato in half. Top with your favourite toppings. Enjoy.
Video
Notes
Nutrition Facts (per serving)
How to Serve Stuffed Sweet Potatoes
Stuffed sweet potatoes are delicious and filling on their own. For lunch, I just eat the stuffed sweet potato, if I want a little more, I add a simple salad. Here are some of my favourites to put beside sweet potatoes:
How to Store Sweet Potatoes
Sweet potatoes are in season in North America from September to December, but they store very well and can be found in grocery stores year-round. Here’s how to store sweet potatoes at home:
- Keep them in a cool, dry place, away from direct sunlight.
- Do not store them in the refrigerator – this causes them to become hard and woody.
- Sweet potatoes can be stored for up to 2 weeks, after that they may start to dry out and become more fibrous.
Can You Freeze Sweet Potatoes?
Yes, you can freeze cooked sweet potato leftovers. Here’s how:
- Allow the sweet potatoes to cool to room temperature.
- Place the sweet potatoes in an airtight container or freezer bag.
- Label the container with the date and freeze for up to 3 months.
Sweet Potato Leftovers
Use up leftover sweet potatoes in a variety of dishes, including:
- Vegetable soup
- Sweet potato hash
- Pancakes or waffles
- Vegetable or pasta casserole
To Peel or Not to Peel Sweet Potatoes
Keep the peels on for the added nutrition. Of course, if it’s shrivelled or tough you can peel them. Typically, a sweet potato peel is thin and easy to eat. Just be sure to wash and scrub really well before using.
Sweet Potato vs Potato: Nutrition-wise
Sweet potatoes and russet potatoes differ in their nutritional composition. Here are some key differences:
Nutrient Density
Sweet potatoes are generally considered to be more nutrient-dense than russet potatoes. They are rich in vitamins A, C, and E, potassium, and fibre. Russet potatoes, on the other hand, are a good source of vitamin C and potassium, but are lower in fibre and other essential nutrients.
Glycemic Index
Sweet potatoes have a lower glycemic index (GI) than russet potatoes. This means they are digested and absorbed more slowly, leading to a slower rise in blood sugar levels. This makes sweet potatoes a better choice for people with diabetes or those looking to manage their blood sugar levels.
Carbohydrate Content
Sweet potatoes have slightly fewer carbohydrates than russet potatoes. This makes them a better choice for people following a low-carbohydrate diet.
Antioxidants
Sweet potatoes are rich in antioxidants, particularly beta-carotene, which gives them their orange colour. Russet potatoes contain some antioxidants, but in lower amounts.
While both sweet potatoes and russet potatoes have their nutritional benefits, sweet potatoes are generally considered to be more nutrient-dense and have a lower glycemic index.
Sweet potatoes are a delicious and nutritious alternative to regular baked potatoes. Whether you microwave or oven bake them, sweet potatoes are easy to prepare and can be served in a variety of ways. Remember to choose sweet potatoes that are similar in size, pierce the skin before cooking, and be careful when handling hot sweet potatoes. Happy cooking!
What’s your favourite way to prepare sweet potatoes? Let me know. Comment below or tag me on Instagram @getgettys.
Select, store and serve seasonal food for everyday cooking with Getty. Getty is a food educator and Professional Home Economist, who loves sharing tips and recipes following the seasons from her Canadian kitchen. Sign up to get seasonal tips and recipes delivered to your inbox. Learn more about Getty or check out her books and pdf guides.
Can’t find the recipes fir the toppings
I’ve reordered the post, you should find them easily now.