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. In this article, I’ll show you how to microwave and oven bake whole sweet potatoes, and provide 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.
• Be careful when handling the hot sweet potatoes – they are 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.
• Remember to pierce the skin of the sweet potato before baking so it doesn’t explode 😉.
• Wrapping in aluminum foil is optional, it will make the skin softer.

Recipe: Sweet Potatoes in the Microwave

How to Serve Sweet Potatoes

Sweet potatoes are delicious on their own, but they also pair well with a variety of dishes. Here are some serving suggestions:

• Top sweet potatoes with butter, salt, and pepper for a simple yet delicious side dish.
• Add cinnamon, nutmeg, and a drizzle of maple syrup for a sweet and savoury flavor.
• Serve with roasted vegetables and grilled chicken for a healthy and filling meal.

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.

Can You Freeze Sweet Potatoes?

Yes, you can freeze 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:

1. 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.
2. 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.
3. Carbohydrate Content: Sweet potatoes have slightly fewer carbohydrates than russet potatoes. This makes them a better choice for people following a low-carbohydrate diet.
4. 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.

Getty Stewart is a Professional Home Economist,  speaker, frequent media guest and writer dedicated to putting good food on tables and agendas.  She is the author of several recipe books on enjoying and preserving fruit, Founder of Fruit Share, a mom and veggie gardener. Sign up to get articles by Getty delivered to your inbox. You’ll get recipes, practical tips and great food information like this.