When it comes to managing diabetes, a balanced diet is crucial. Sweet potatoes are a nutrient-rich food that can be a great addition to your meal plan. Not only are they high in fiber and vitamins A and C, but they’re also relatively low on the glycemic index, making them a good choice for people with diabetes.
In this article, we’ll explore 18 delicious and healthy sweet potato recipes perfect for diabetics. From savory dishes like roasted sweet potato wedges and spicy sweet potato soup, to sweet treats like baked sweet potatoes with black beans and sweet potato hash with bell peppers, there’s something for everyone. Whether you’re looking for a quick breakfast option or a satisfying dinner idea, we’ve got you covered.
Roasted Cinnamon Sweet Potato Wedges
Roasted Cinnamon Sweet Potato Wedges Recipe
Sweet potatoes meet warm spices in this deliciously simple recipe. Perfect as a side dish or snack, these roasted wedges are sure to please.
Ingredients:
– 2 large sweet potatoes
– 1 tablespoon olive oil
– 1 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– Salt and pepper, to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Cut the sweet potatoes into wedges.
3. In a bowl, mix together the olive oil, cinnamon, nutmeg, salt, and pepper.
4. Add the sweet potato wedges to the bowl and toss to coat evenly with the spice mixture.
5. Line a baking sheet with parchment paper and arrange the wedges in a single layer.
6. Roast for 20-25 minutes or until tender and caramelized.
Cooking Time: 20-25 minutes
Sweet Potato and Kale Salad
This hearty salad combines the natural sweetness of roasted sweet potatoes with the earthy flavor of kale, all tied together with a tangy dressing. Perfect for a quick lunch or dinner, this recipe is also great as a side dish.
Ingredients:
– 2 large sweet potatoes
– 1 bunch of curly kale, stems removed and discarded, leaves chopped
– 1/4 cup olive oil
– 2 tablespoons apple cider vinegar
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Pierce the sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
3. In a large bowl, massage the kale leaves with olive oil, apple cider vinegar, Dijon mustard, salt, and pepper until slightly wilted.
4. Once the sweet potatoes are done, let them cool slightly before chopping into bite-sized pieces.
5. Add the chopped sweet potatoes to the bowl with the kale and toss to combine.
6. Top with crumbled feta cheese (if using) and serve warm or at room temperature.
Cooking Time: 50 minutes
Spicy Sweet Potato Soup
Warm up with a bowl of creamy, spicy sweet potato soup that’s perfect for any occasion. This recipe is easy to make and packed with flavor.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 4 cups chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– Optional: jalapeño peppers, chopped (for extra heat)
Instructions:
1. In a large pot, sauté the onion, garlic, and red bell pepper in a little oil until tender.
2. Add the diced sweet potatoes, broth, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the 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, then return to the pot.
4. Stir in the heavy cream or half-and-half. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 25-30 minutes
Baked Sweet Potato with Black Beans
This recipe combines the natural sweetness of roasted sweet potatoes with the savory flavor and fiber-rich goodness of black beans. The result is a satisfying and healthy side dish that’s perfect for any meal.
Ingredients:
– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 2 tablespoons olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: chopped fresh cilantro, lime wedges, or crumbled queso fresco for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Scrub the sweet potatoes clean and poke some holes in them with a fork.
3. Rub the olive oil all over the sweet potatoes and sprinkle with cumin.
4. Place the sweet potatoes on a baking sheet lined with parchment paper.
5. Roast for 45-50 minutes, or until the sweet potatoes are tender when pierced with a fork.
6. While the sweet potatoes are cooking, heat the black beans in a saucepan over low heat.
7. Serve the roasted sweet potatoes topped with the warmed black beans and your choice of garnishes.
Cooking Time: 45-50 minutes
Sweet Potato and Chickpea Curry
This hearty curry combines the natural sweetness of roasted sweet potatoes with the creamy texture of chickpeas, all wrapped up in a flavorful blend of Indian spices. Perfect for a quick and satisfying weeknight dinner or a nutritious lunch.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk (14 oz), full-fat
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Preheat oven to 400°F (200°C). Roast sweet potatoes for 30 minutes, or until tender.
2. Heat oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes.
3. Add garlic, cumin, curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute.
4. Stir in chickpeas and coconut milk. Bring to a simmer.
5. Add roasted sweet potatoes and season with salt and pepper. Simmer for 10 minutes.
6. Serve hot, garnished with fresh cilantro.
Cooking Time: 45-50 minutes
Sweet Potato Hash with Bell Peppers
Sweet Potato Hash with Bell Peppers Recipe
A flavorful and nutritious side dish perfect for breakfast, brunch, or as a snack. Sweet potatoes and bell peppers come together to create a deliciously crispy hash that’s sure to please.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 large red bell pepper, diced
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: garlic powder or other seasonings of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, toss sweet potatoes with olive oil, salt, and pepper until well coated.
3. Spread sweet potato mixture on a baking sheet in a single layer.
4. Roast for 20-25 minutes or until tender and lightly caramelized.
5. While the sweet potatoes are cooking, heat a non-stick skillet over medium-high heat.
6. Add diced bell peppers and cook for 5-7 minutes or until tender and slightly charred.
7. Combine cooked sweet potatoes and bell peppers in the skillet. Toss to combine.
8. Serve hot and enjoy!
Cooking Time: 35-40 minutes
Sweet Potato and Quinoa Bowl
This recipe combines the natural sweetness of roasted sweet potatoes with the nutty flavor of quinoa, all wrapped up in a nutritious and filling bowl. Perfect for a quick weeknight dinner or a healthy lunch option.
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), feta cheese, or avocado for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
3. Cook quinoa according to package instructions using water or broth.
4. In a large bowl, combine cooked quinoa, roasted sweet potato, and salt and pepper to taste.
5. Add optional toppings as desired.
Cooking Time: 1 hour (including roasting time)
Garlic Herb Mashed Sweet Potatoes
Elevate your side dish game with this flavorful and aromatic recipe that combines the natural sweetness of sweet potatoes with the savory goodness of garlic and herbs.
Ingredients:
– 3-4 large sweet potatoes, peeled and cubed
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1/4 cup chicken broth or vegetable broth
– 1/2 teaspoon dried thyme
– Salt and pepper to taste
– 2 tablespoons butter
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place the sweet potato cubes on a baking sheet, drizzle with olive oil, and roast for 45-50 minutes or until tender.
3. In a large pot, combine the roasted sweet potatoes, garlic, chicken broth, thyme, salt, and pepper. Mash until smooth.
4. Add the butter and mash until fully incorporated.
5. Serve hot.
Cooking Time: approximately 1 hour
Sweet Potato and Spinach Frittata
A delicious breakfast or brunch option that combines the natural sweetness of sweet potatoes with the nutritious goodness of spinach, all wrapped up in a fluffy egg package.
Ingredients:
– 2 large eggs
– 1 medium sweet potato, cooked and diced
– 1 cup fresh spinach leaves
– 1 small onion, finely chopped
– 1 tablespoon butter
– Salt and pepper to taste
– Optional: shredded cheddar cheese for extra flavor
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, melt the butter over medium heat.
3. Add the chopped onion and cook until softened, about 3 minutes.
4. Add the diced sweet potato and cook for an additional 2-3 minutes.
5. Push the sweet potato mixture to one side of the skillet.
6. Pour in the beaten eggs and cook until the edges start to set, about 2-3 minutes.
7. Add the fresh spinach leaves on top of the eggs and stir gently to combine.
8. Fold the sweet potato mixture over the eggs and spinach.
9. Transfer the skillet to the preheated oven and bake for 10-12 minutes or until the eggs are set and the frittata is golden brown.
Sweet Potato and Lentil Stew
This comforting stew is a perfect blend of sweet potatoes, lentils, and aromatic spices, making it a great option for a cozy dinner or lunch. With its rich flavor and nutritious ingredients, this recipe is sure to become a family favorite.
Ingredients:
– 1 large onion, chopped
– 2 cloves garlic, minced
– 2 medium sweet potatoes, peeled and cubed
– 1 cup brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 can diced tomatoes
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little oil until softened.
2. Add the sweet potatoes, lentils, broth, diced tomatoes, cumin, and smoked paprika. Season with salt and pepper to taste.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the sweet potatoes are tender and the lentils have broken apart.
4. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 30-40 minutes
Sweet Potato and Turkey Chili
This hearty chili recipe combines the natural sweetness of sweet potatoes with the savory flavor of turkey, making it a perfect comfort food for any occasion.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1 pound ground turkey
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 2 cups chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon chili powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large pot, brown the turkey over medium-high heat.
3. Add onion, garlic, and bell pepper; cook until vegetables are tender.
4. Add sweet potato, chicken broth, diced tomatoes, chili powder, salt, and pepper. Stir well.
5. Transfer the mixture to a 9×13 inch baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and continue baking for an additional 15-20 minutes or until sweet potatoes are tender.
7. Serve hot and enjoy!
Cooking Time: 45-50 minutes
Sweet Potato and Cauliflower Mash
This recipe combines the natural sweetness of sweet potatoes with the earthy flavor of cauliflower, creating a creamy and nutritious side dish perfect for any occasion.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1/4 cup unsalted butter
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
– Optional: garlic powder or chives for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes, or until tender.
3. In a large skillet, sauté cauliflower in remaining 1 tablespoon olive oil over medium heat until tender, about 10-12 minutes.
4. Drain sweet potatoes and add to the skillet with cauliflower.
5. Add butter, heavy cream or half-and-half, salt, and pepper. Mash with a fork or potato masher until smooth.
6. Taste and adjust seasoning as needed.
Cooking Time: 45-50 minutes
Sweet Potato and Zucchini Noodles
Transform your pasta game with this unique and flavorful recipe that combines the natural sweetness of sweet potatoes with the freshness of zucchinis. This dish is perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 2 large sweet potatoes
– 1 medium zucchini
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: garlic powder, nutritional yeast, or other seasonings of your choice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash the sweet potatoes and poke some holes in them with a fork. Bake for about 45-50 minutes, or until they’re soft when pierced.
3. Meanwhile, spiralize the zucchini into noodle-like strands. Set aside.
4. Once the sweet potatoes are cooked, let them cool slightly then peel and spiralize them as well.
5. Heat the olive oil in a large skillet over medium-high heat. Add the sweet potato noodles and cook for about 2-3 minutes, or until they start to brown slightly.
6. Add the zucchini noodles to the skillet and stir to combine with the sweet potatoes. Season with salt, pepper, and any desired additional seasonings.
7. Serve hot and enjoy!
Cooking Time: About 1 hour
Sweet Potato and Apple Bake
Sweet Potato and Apple Bake: A Delicious Fall-Inspired Side Dish
This sweet and savory bake combines the natural sweetness of sweet potatoes with the crunch and flavor of apples, perfect for a cozy fall evening or Thanksgiving dinner.
Ingredients:
– 2 large sweet potatoes, peeled and thinly sliced
– 1 large apple, peeled and thinly sliced
– 2 tablespoons olive oil
– 1 tablespoon brown sugar
– 1 teaspoon cinnamon
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, toss sweet potatoes and apples with olive oil, brown sugar, cinnamon, and salt until well combined.
3. Transfer the mixture to a 9×13-inch baking dish and spread evenly.
4. Bake for 35-40 minutes or until sweet potatoes are tender and apples are caramelized.
Cooking Time: 35-40 minutes
Sweet Potato and Avocado Toast
Elevate your breakfast or snack game with this creamy and nutritious Sweet Potato and Avocado Toast recipe. With just a few ingredients, you’ll be enjoying a deliciously healthy treat in no time!
Ingredients:
– 2 large sweet potatoes
– 1 ripe avocado
– 2 slices of whole grain bread (toasted)
– Salt and pepper to taste
– Optional: red pepper flakes for added spice
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Pierce the sweet potatoes with a fork several times and bake for 45-50 minutes, or until they’re tender when pierced.
3. Let the sweet potatoes cool slightly, then peel and mash in a bowl.
4. Toast the bread until lightly browned.
5. Spread the mashed sweet potato on top of the toast.
6. Slice the avocado and place it on top of the sweet potato.
7. Sprinkle with salt, pepper, and red pepper flakes (if using).
8. Serve immediately and enjoy!
Cooking Time: 45-50 minutes (for sweet potatoes) + 5-10 minutes for toasting bread
Sweet Potato and Egg Breakfast Skillet
Start your day with a nutritious and flavorful breakfast skillet that combines the natural sweetness of sweet potatoes with the creaminess of scrambled eggs.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 4 large eggs
– 1 tablespoon olive oil
– Salt and pepper to taste
– Chopped fresh herbs (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large cast-iron skillet, heat the olive oil over medium-high heat.
3. Add the diced sweet potatoes and cook for 5 minutes, or until they start to soften.
4. Make 2 wells in the sweet potato mixture and crack an egg into each well.
5. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the eggs are set and the sweet potatoes are tender.
6. Season with salt and pepper to taste. Garnish with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Sweet Potato and Coconut Curry Soup
Warm up with this comforting and flavorful soup that combines roasted sweet potatoes with a creamy coconut curry broth. This recipe is perfect for a chilly evening or as a soothing remedy.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 medium onion, chopped
– 2 cloves of garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) coconut milk
– 2 cups vegetable broth
– 1 teaspoon curry powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Roast the sweet potatoes for 20-25 minutes, or until tender.
2. In a large pot, sauté the onion, garlic, and ginger in a little oil until softened.
3. Add the roasted sweet potatoes, coconut milk, vegetable broth, and curry powder to the pot. Season with salt and pepper to taste.
4. Bring the mixture to a simmer and cook for 10-15 minutes or until heated through.
5. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 35-40 minutes
Sweet Potato and Black Bean Tacos
This recipe combines the natural sweetness of roasted 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 brunch.
Ingredients:
– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 lime, juiced
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: diced tomatoes, shredded lettuce, avocado, sour cream
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
3. In a large skillet, heat olive oil over medium-high heat. Add black beans and cook for 5-7 minutes, stirring occasionally.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble tacos by slicing roasted sweet potatoes and adding to tortillas with black beans, cilantro, lime juice, salt, and pepper.
Cooking Time: Approximately 1 hour
Summary
Discover the delicious world of sweet potatoes with these 18 healthy diabetes-friendly recipes! From savory to sweet, these mouth-watering dishes showcase the versatility of this nutritious ingredient. Try roasted cinnamon sweet potato wedges as a tasty snack or enjoy them in a salad with kale and quinoa. Soup lovers will delight in spicy sweet potato soup, while those with a sweet tooth will adore sweet potato and apple bake. Whether you’re looking for breakfast, lunch, or dinner ideas, these recipes offer a range of options to satisfy your cravings while managing your blood sugar levels.
