The Truth Behind The Sweet Potato Vs. Regular Potato Debate
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Whoever does the PR for sweet potatoes deserves a pay raise. Over the past few decades, these bright orange tubers have eclipsed their white potato friends as a "health food," joining the ranks of chicken breast, broccoli, and brown rice on superfood lists and the menus of “health-conscious” chains like Sweetgreen.
But are sweet potatoes really that much healthier than regular potatoes? Beneath their brilliant color and all that good publicity, do they actually live up to the hype? To get to the bottom of these questions, we consulted two nutritionists and dug into the USDA’s nutritional analysis. Here’s everything you need to know.
Sweet Potatoes: Beyond the Peel
Sweet potatoes are unquestionably good for us. According to Kim Yawitz, RD, owner of Two Six Fitness in St. Louis, MO, they are “incredibly rich in antioxidants” as well as a “great source of vitamin A and vitamin C.”
In fact, a 3.5-ounce serving of sweet potato boasts over 100 percent of our daily recommended Vitamin A intake. That's a huge benefit because “diets rich in...Vitamin A can also protect against macular degeneration,” Yawitz says, keeping our eyesight strong later in life.
Sweet Potato Salad
This sweet potato salad is the perfect way to lighten up any autumnal dinner or even your Thanksgiving spread. Feta, dried cranberries, and red onions pair really nicely with the earthy sweetness of the orange superfood. Did we mention it's great warm or cold?
Get the Sweet Potato Salad recipe.
Baked Sweet Potato
Who knew something so simple could be so perfect?
Get the recipe from Delish.
Sweet Potato Lasagna
Forget noodles.
Get the recipe from Delish.
Sweet Potato Pancakes
Roast sweet potatoes to make your own puree or use canned; either way, you'll still have fluffy, homemade pancakes that are way better than any box mix could produce. Are they breakfast? Dessert? We say, eat 'em for both.
Get the Sweet Potato Pancakes recipe.
Sweet Potato Chili
Will warm you up without weighing you down.
Get the recipe from Delish.
Sweet Potato Lasagna
Forget noodles.
Get the recipe from Delish.
Sweet Potato Salad
Try it with leafy greens, in a wrap, or topped with a fried egg.
Get the recipe from Delish.
Sweet Potato Chili
Will warm you up without weighing you down.
Get the recipe from Delish.
Sweet Potato Casserole With Marshmallows
If you're team marshmallow, this recipe will be your new go-to.
Get the recipe from Delish.
Sheet-Pan Harissa Chicken & Sweet Potatoes
We love when a dish’s prep is simple and fast; this sheet-pan chicken recipe is the perfect example. If you roast the sweet potatoes as indicated, your gift = creamy centers and crispy edges, enhanced by jammy red onions. Using bone-in thighs guarantees super-tender chicken too!
Get the Sheet-Pan Harissa Chicken & Sweet Potatoes recipe.
Sweet Potato Chili
Will warm you up without weighing you down.
Get the recipe from Delish.
Sweet Potato Casserole With Marshmallows
If you're team marshmallow, this recipe will be your new go-to.
Get the recipe from Delish.
Mashed Sweet Potatoes
We all love classic sweet potato casserole, but sometimes it feels like the marshmallows steal the spotlight. So this year, why not mix it up—literally—and try mashing them instead?
Get the Mashed Sweet Potatoes recipe.
Air Fryer Sweet Potato Fries
Crispier AND easier to whip up.
Get the recipe from Delish.
Barbecue Chicken Sweet Potatoes
These twice-baked potatoes are loaded with the makings of a full chicken dinner.
Get the recipe from Delish.
Sweet Potato Salad
Try it with leafy greens, in a wrap, or topped with a fried egg.
Get the recipe from Delish.
Healthy Sweet Potato Hash
One pan means very quick clean-up!
Get the recipe from Delish.
Roasted Sweet Potato Wedges
The sweet & sour yogurt dipping sauce is E-V-E-R-Y-T-H-I-N-G.
Get the recipe from Delish.
Sweet Potato Pie
With this forever favorite recipe, we’re bringing sweet potato pie into the spotlight and making her shine. Mounds of roasted sweet potato combine with dark brown sugar, vanilla, and spices inside a golden flaky crust for a pie that rivals all other contenders.
Get the Sweet Potato Pie recipe.
Sweet Potato Salad
Try it with leafy greens, in a wrap, or topped with a fried egg.
Get the recipe from Delish.
Barbecue Chicken Sweet Potatoes
These twice-baked potatoes are loaded with the makings of a full chicken dinner.
Get the recipe from Delish.
Vegan Chili
Who said chili has to have meat anyways?
Get the recipe from Delish.
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Copycat Sweetgreen Harvest Bowl
Attention, Sweetgreen lovers! Your regular weekday lunch is about to get an instant upgrade. Loaded with roast chicken, sweet potato, and that signature balsamic vinaigrette, our copycat version of Sweetgreen’s beloved harvest bowl will make your favorite takeout lunch an everyday reality.
Get the Copycat Sweetgreen Harvest Bowl recipe.
Mashed Sweet Potatoes
Sweet potatoes are giving russets a run for their money.
Get the recipe from Delish.
Sweet Potato Casserole With Marshmallows
If you're team marshmallow, this recipe will be your new go-to.
Get the recipe from Delish.
Barbecue Chicken Sweet Potatoes
These twice-baked potatoes are loaded with the makings of a full chicken dinner.
Get the recipe from Delish.
Vegan Chili
Who said chili has to have meat anyways?
Get the recipe from Delish.
BUY NOW Le Creuset Dutch Oven, $368, amazon.com
Baked Sweet Potato
Who knew something so simple could be so perfect?
Get the recipe from Delish.
Sweet Potato Salad
Try it with leafy greens, in a wrap, or topped with a fried egg.
Get the recipe from Delish.
Sweet Potato Marshmallow Bars
Save room for these sweet squares.
Get the recipe from Delish.
Sweet Potato Gratin
Your sweet potatoes are tired of being baked. Give them the chance to become something much more exciting and turn them into sweet potato gratin. Just like the OG potatoes au gratin, these sweet potatoes are layered with plenty of cheese and herby cream sauce and baked until golden brown and bubbly. 😍
Get the Sweet Potato Gratin recipe.
Barbecue Chicken Sweet Potatoes
These twice-baked potatoes are loaded with the makings of a full chicken dinner.
Get the recipe from Delish.
Baked Sweet Potato
Who knew something so simple could be so perfect?
Get the recipe from Delish.
Vegan Chili
Who said chili has to have meat anyways?
Get the recipe from Delish.
BUY NOW Le Creuset Dutch Oven, $368, amazon.com
Sweet Potato Salad
Try it with leafy greens, in a wrap, or topped with a fried egg.
Get the recipe from Delish.
Sweet Potato Bread
This quick bread is drizzled with a thick icing and spiced to perfection with cinnamon, ginger, nutmeg, allspice, and cloves (though you can substitute 1 tablespoon pumpkin pie spice as a shortcut). There's just 1 cup of sugar to keep the taste sweet enough without getting into super-decadent dessert territory. We'll be eating it for breakfast all fall long.
Get the Sweet Potato Bread recipe.
Healthy Sweet Potato Hash
One pan means very quick clean-up!
Get the recipe from Delish.
Sweet Potato Crescent Bites
The perfect amount of sweet and savory.
Get the recipe from Delish.
Baked Sweet Potato
Who knew something so simple could be so perfect?
Get the recipe from Delish.
Healthy Sweet Potato Hash
One pan means very quick clean-up!
Get the recipe from Delish.
Chili Cheese Sweet Potato Casserole
With roasted sweet potatoes and black bean chili layered together under a gooey blanket of cheese, this vegetarian weeknight dinner is both incredibly comforting and surprisingly hearty.
Get the Chili Cheese Sweet Potato Casserole recipe.
Twice Baked Sweet Potatoes
These twice baked sweet potatoes are creamy, carb-y, and so comforting.
Get the recipe from Delish.
Sweet Potato Crescent Bites
The perfect amount of sweet and savory.
Get the recipe from Delish.
Perfect Baked Sweet Potato
Sweet potatoes are totally versatile, but baking them whole in the oven (yep, just like a regular baked potato) is arguably the simplest way to prepare them, and they will be the perfect base for all types of toppings.
Get the Perfect Baked Sweet Potato recipe.
Buddha Bowls
Healthy, hearty, and hella good.
Get the recipe from Delish.
Healthy Sweet Potato Hash
One pan means very quick clean-up!
Get the recipe from Delish.
Vegan Chili
Who said chili has to have meat anyways?
Get the recipe from Delish.
BUY NOW Le Creuset Dutch Oven, $368, amazon.com
Barbecue Chicken Sweet Potatoes
These twice-baked potatoes are loaded with the makings of a full chicken dinner.
Get the recipe from Delish.
Crock-Pot Sweet Potato Casserole
Take a break and let your Crock-Pot do some work this Thanksgiving.
Get the recipe from Delish.
Sweet Potato Gnocchi
Serve this gnocchi boiled or seared, either in a caramelized sauce of bacon fat, butter, maple syrup, and bourbon (😋), or in a simple cacio e pepe-inspired finish like in our potato gnocchi recipe.
Get the Sweet Potato Gnocchi recipe.
Sweet Potato Crescent Bites
The perfect amount of sweet and savory.
Get the recipe from Delish.
Baked Sweet Potato
Who knew something so simple could be so perfect?
Get the recipe from Delish.
Sweet Potato Casserole
Everyone's favorite thanksgiving dish.
Get the recipe from Delish.
Crock-Pot Sweet Potato Casserole
Take a break and let your Crock-Pot do some work this Thanksgiving.
Get the recipe from Delish.
Autumn Kielbasa Sheet Pan Bake With Creamy Curry Dijon Sauce
One of our easiest sheet pan dinners, this kielbasa with creamy Dijon sauce recipe just involves tossing the ingredients on a sheet pan and letting the oven do the work.
Get the Autumn Kielbasa Sheet Pan Bake With Creamy Curry Dijon Sauce recipe.
Apple Cider Glazed Chicken
The perfect chicken recipe for fall.
Get the recipe from Delish.
Healthy Sweet Potato Hash
One pan means very quick clean-up!
Get the recipe from Delish.
Bacon-Sweet Potato Soup
Take a break from mashing and turn sweet potatoes into this silky soup.
Get the recipe from Delish.
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Sweet Potato Crescent Bites
The perfect amount of sweet and savory.
Get the recipe from Delish.
Crock-Pot Sweet Potato Casserole
Take a break and let your Crock-Pot do some work this Thanksgiving.
Get the recipe from Delish.
Vegan Chili
Who said chili has to have meat anyways?
Get the recipe from Delish.
BUY NOW Le Creuset Dutch Oven, $368, amazon.com
Apple Cider Glazed Chicken
The perfect chicken recipe for fall.
Get the recipe from Delish.
West African-Inspired Chicken & Peanut Stew
The traditional choice for chicken and peanut stew is bone-in, skinless dark meat, but we made it a step easier with boneless skinless chicken thighs instead. The result is a creamy, nutty, spicy, earthy meal that will warm you from the inside out.
Get the West African-Inspired Chicken & Peanut Stew recipe.
Apple Cider Glazed Chicken
The perfect chicken recipe for fall.
Get the recipe from Delish.
Sweet Potato Casserole With Marshmallows
Most sweet potato casseroles have only marshmallows or pecans. Don't even think about making this mistake. Topping with a pecan streusel and then marshmallows helps this casserole stand out above ALL the rest.
Get the Sweet Potato Casserole With Marshmallows recipe.
Mashed Sweet Potatoes
Sweet potatoes are giving russets a run for their money.
Get the recipe from Delish.
Bacon-Sweet Potato Soup
Take a break from mashing and turn sweet potatoes into this silky soup.
Get the recipe from Delish.
BUY NOW Professional Blender, $100, amazon.com
Sweet Potato Crescent Bites
The perfect amount of sweet and savory.
Get the recipe from Delish.
Bacon-Sweet Potato Soup
Take a break from mashing and turn sweet potatoes into this silky soup.
Get the recipe from Delish.
BUY NOW Professional Blender, $100, amazon.com
Crock-Pot Sweet Potato Casserole
Take a break and let your Crock-Pot do some work this Thanksgiving.
Get the recipe from Delish.
BBQ Chicken Sweet Potatoes
These twice-baked potatoes are loaded with the makings of a full BBQ chicken dinner (and using leftover rotisserie chicken means they come together fast). If you love these, you're going to love these Mexican-inspired twice-baked sweet potatoes too.
Get the BBQ Chicken Twice-Baked Potatoes recipe.
Mashed Sweet Potatoes
Sweet potatoes are giving russets a run for their money.
Get the recipe from Delish.
Cacio E Pepe Sweet Potato Noodles
Looking to convert a spiralized veggie skeptic? Make them these cacio e pepe sweet potato noodles. Tossed in buttery black pepper sauce and showered with Parmesan and Pecorino, these sweet potato noodles are so delicious that no one will even think about asking for “regular” pasta.
Get the Cacio E Pepe Sweet Potato Noodles recipe.
Apple Cider Glazed Chicken
The perfect chicken recipe for fall.
Get the recipe from Delish.
Buddha Bowls
Healthy, hearty, and hella good.
Get the recipe from Delish.
Mashed Sweet Potatoes
Sweet potatoes are giving russets a run for their money.
Get the recipe from Delish.
Sweet Potato Pudding
This silky smooth sweet potato pudding is a lighter, simplified cousin of sweet potato casserole without the topping or crust. It's essentially the filling of sweet potato pie with an optional whipped cream or marshmallow fluff topping. No crust or crimping fuss required!
Get the Sweet Potato Pudding recipe.
Bacon-Sweet Potato Soup
Take a break from mashing and turn sweet potatoes into this silky soup.
Get the recipe from Delish.
BUY NOW Professional Blender, $100, amazon.com
Sweet Potato Casserole
Everyone's favorite thanksgiving dish.
Get the recipe from Delish.
Buddha Bowls
Healthy, hearty, and hella good.
Get the recipe from Delish.
Air Fryer Sweet Potato Fries
Crispier AND easier to whip up.
Get the recipe from Delish.
Sweet Potato Egg In A Hole
Toast schmoast.
Get the recipe from Delish.
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Sweet Potato Casserole
Everyone's favorite thanksgiving dish.
Get the recipe from Delish.
Mashed Sweet Potatoes
Sweet potatoes are giving russets a run for their money.
Get the recipe from Delish.
Buddha Bowls
Healthy, hearty, and hella good.
Get the recipe from Delish.
Sweet Potato Lasagna
Lasagnas can do no wrong. They're the most soul-satisfying food around, and this one is no exception. It also proves that pasta isn't necessary. With no noodles to boil, it's almost easier to make than a classic lasagna.
Get the Sweet Potato Lasagna recipe.
Ruth's Chris Sweet Potato Casserole
Ruth’s Chris Steakhouse prepares their killer casserole with layers of mashed, soufflé-like sweet potato gets topped with a crunchy, sweet brown sugar and pecan crust and baked into a winning combination of textures. Pssst: You can also turn this into dessert with a scoop of vanilla ice cream!
Get the Ruth's Chris Sweet Potato Casserole recipe.
Sweet Potato Egg In A Hole
Toast schmoast.
Get the recipe from Delish.
BUY NOW: Biscuit Cutters, $10.95, amazon.com.
Sweet Potato Casserole
Everyone's favorite thanksgiving dish.
Get the recipe from Delish.
Cheesy Sweet Potato Casserole
Here's the easy, cheesy way to switch up your sweet potato casserole from Thanksgiving.
Get the recipe from Delish.
BUY NOW Le Creuset Cast-Iron 9" Skillet, $140, amazon.com
Roasted Sweet Potato Wedges
The sweet & sour yogurt dipping sauce is E-V-E-R-Y-T-H-I-N-G.
Get the recipe from Delish.
Cheesy Sweet Potato Casserole
Here's the easy, cheesy way to switch up your sweet potato casserole from Thanksgiving.
Get the recipe from Delish.
BUY NOW Le Creuset Cast-Iron 9" Skillet, $140, amazon.com
Sweet Potato Egg In A Hole
Toast schmoast.
Get the recipe from Delish.
Buddha Bowls
Healthy, hearty, and hella good.
Get the recipe from Delish.
Perfect Roasted Sweet Potatoes
Sweet potatoes are one of the most versatile ingredients in the kitchen: They're amazing boiled, baked, sautéed, and fried (we love you, sweet potato fries). That said, one of the easiest and most useful ways to cook sweet potatoes is to roast them—here's how.
Get the Perfect Roasted Sweet Potatoes recipe.
Sheet Pan Sweet Potato Hash
This easy bacon and sweet potato hash can upgrade any breakfast and comes together in one. single. pan. Yes, even the bacon! Make this for any occasion; casual weeknight dinner, Thanksgiving side, potluck... you get the idea.
Get the Sheet Pan Sweet Potato Hash recipe.
Harvest Bowls
Every fall ingredient comes together to make one bountiful and delicious bowl.
Get the recipe from Delish.
Cheesy Sweet Potato Casserole
Here's the easy, cheesy way to switch up your sweet potato casserole from Thanksgiving.
Get the recipe from Delish.
BUY NOW Le Creuset Cast-Iron 9" Skillet, $140, amazon.com
Mini Sweet Potato Soufflés
Seconds are fair game when dessert is this light and fluffy.
Get the recipe from Delish.
Sweet Potato Casserole
Everyone's favorite thanksgiving dish.
Get the recipe from Delish.
Apple Cider Glazed Chicken
Don't let chicken breasts have all the fun! Chicken thighs are super-flavorful, easy to cook, and SO delicious with sweet potatoes and apples. Try it for dinner any night this fall or winter.
Get the Apple Cider Glazed Chicken recipe.
Sweet Potato Pie Cupcakes
As sweet as sweet potato pie.
Get the recipe from Delish.
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Mini Sweet Potato Soufflés
Seconds are fair game when dessert is this light and fluffy.
Get the recipe from Delish.
Sweet Potato Egg In A Hole
Toast schmoast.
Get the recipe from Delish.
BUY NOW: Biscuit Cutters, $10.95, amazon.com.
Bacon-Wrapped Sweet Potato Fries
We're ruined for regular fries forever.
Get the recipe from Delish.
Sweet Potato Pie Cupcakes
As sweet as sweet potato pie.
Get the recipe from Delish.
BUY NOW Chevron Cupcake Liners, $7, amazon.com
Sweet Potato Biscuits
When it comes to biscuits and other bread products, sweet potatoes are magical. Adding them to dough yields softer and fluffier results. This recipe benefits from minimal handling and is just as easy as preparing traditional buttermilk biscuits.
Get the Sweet Potato Biscuits recipe.
Cheesy Sweet Potato Casserole
Here's the easy, cheesy way to switch up your sweet potato casserole from Thanksgiving.
Get the recipe from Delish.
BUY NOW Le Creuset Cast-Iron 9" Skillet, $140, amazon.com
Braised Short Rib and Sweet Potato Chili
Braising only sounds fancy: This easy chili slow-cooks short ribs until they're fall-apart tender. Sweet potatoes and jalapeños round it out.
Get the recipe from Delish.
Mini Sweet Potato Soufflés
Seconds are fair game when dessert is this light and fluffy.
Get the recipe from Delish.
Sweet Potato Cheesecake
Sweet potato adds a nuttiness and earthy sweetness that takes a normal cheesecake to another, more festive level. Add that to a gingersnap cookie crust, and you've got a spice-filled autumnal twist on a classic we bet you'll make again and again this fall.
Get the Sweet Potato Cheesecake recipe.
Bacon-Wrapped Sweet Potato Fries
We're ruined for regular fries forever.
Get the recipe from Delish.
Sweet Potato Pie Cupcakes
As sweet as sweet potato pie.
Get the recipe from Delish.
BUY NOW Chevron Cupcake Liners, $7, amazon.com
Braised Short Rib and Sweet Potato Chili
Braising only sounds fancy: This easy chili slow-cooks short ribs until they're fall-apart tender. Sweet potatoes and jalapeños round it out.
Get the recipe from Delish.
Sweet Potato Bites
Sweet potato casserole is always a favorite at our Thanksgiving celebrations, so we thought we'd turn it into an appetizer too. These bites will go fast, so make extra!
Get the Sweet Potato Bites recipe.
Bacon-Wrapped Sweet Potato Fries
We're ruined for regular fries forever.
Get the recipe from Delish.
Mini Sweet Potato Soufflés
Seconds are fair game when dessert is this light and fluffy.
Get the recipe from Delish.
Braised Short Rib and Sweet Potato Chili
Braising only sounds fancy: This easy chili slow-cooks short ribs until they're fall-apart tender. Sweet potatoes and jalapeños round it out.
Get the recipe from Delish.
Sweet Potato Casserole
This recipe is for everyone who hates marshmallows atop their sweet potato casserole—in their place is a buttery, brown sugar pecan topping that is still perfectly sweet and dessert-worthy.
Get the Sweet Potato Casserole recipe.
Sweet Potato Pie Cupcakes
As sweet as sweet potato pie.
Get the recipe from Delish.
BUY NOW Chevron Cupcake Liners, $7, amazon.com
Sweet Potato Chips
Slice the sweet potatoes as thinly as possible to maximize the crispiness potential!
Get the recipe from Delish.
Braised Short Rib and Sweet Potato Chili
Braising only sounds fancy: This easy chili slow-cooks short ribs until they're fall-apart tender. Sweet potatoes and jalapeños round it out.
Get the recipe from Delish.
Sweet Potato Toast
Yes! It's possible to toast sweet potatoes in the toaster.
Get the recipe from Delish.
Bacon-Wrapped Sweet Potato Fries
We're ruined for regular fries forever.
Get the recipe from Delish.
Grilled Sweet Potatoes
Don't skip out on the mayo-pesto sauce.
Get the recipe from Delish.
Sweet Potato Toast
Yes! It's possible to toast sweet potatoes in the toaster.
Get the recipe from Delish.
Sweet Potato Chips
Sure, no one can resist a bowl of potato chips, but they can be a little boring. Switch things up by making these delicious and absolutely gorgeous sweet potato chips. The natural, earthy sweetness of the potatoes add an another dimension of flavor that is lacking from a regular potato chip.
Get the Sweet Potato Chips recipe.
Grilled Sweet Potatoes
Don't skip out on the mayo-pesto sauce.
Get the recipe from Delish.
Sweet Potato Cake
What makes this sweet potato cake so completely irresistible? We think it's the frosting. It's got a super fun secret ingredient—marshmallow fluff! Sweet potato casserole lovers will FLIP.
Get the Sweet Potato Cake recipe.
Sweet Potato Toast
Yes! It's possible to toast sweet potatoes in the toaster.
Get the recipe from Delish.
Braised Short Rib and Sweet Potato Chili
Braising only sounds fancy: This easy chili slow-cooks short ribs until they're fall-apart tender. Sweet potatoes and jalapeños round it out.
Get the recipe from Delish.
BBQ Sheet Pan Chicken
Feed the whole fam.
Get the recipe from Delish.
BUY NOW Calphalon Nonstick Bakeware, $30, amazon.com
Honey Mustard Chicken
Chicken thighs are certainly the juiciest and most flavorful part of the chicken, but they also take the longest to cook. Here we're trimming them and searing the skin before roasting to help speed up the cooking, meaning you can have this one-skillet meal on the dinner table in no time.
Get the Honey Mustard Chicken recipe.
Sweet Potato Chips
Slice the sweet potatoes as thinly as possible to maximize the crispiness potential!
Get the recipe from Delish.
BBQ Sheet Pan Chicken
Feed the whole fam.
Get the recipe from Delish.
BUY NOW Calphalon Nonstick Bakeware, $30, amazon.com
Grilled Sweet Potatoes
Don't skip out on the mayo-pesto sauce.
Get the recipe from Delish.
Roasted Sweet Potatoes with Quinoa, Kale, Dried Cranberries, and Feta
This is the least basic kale has ever looked.
Get the recipe from Delish.
Spiced Sweet Potato Fries with Ranch Crema
Spice up your next sweet potato fries with chipotle seasoning and citrusy ranch crema.
Get the recipe from Delish.
BBQ Sheet Pan Chicken
Feed the whole fam.
Get the recipe from Delish.
BUY NOW Calphalon Nonstick Bakeware, $30, amazon.com
Sweet Potato Toast
Yes! It's possible to toast sweet potatoes in the toaster.
Get the recipe from Delish.
Coconut Ranch Kale Salad
This plant-based coconut ranch is absolutely irresistible (seriously, you'll want to dip everything in it). But the crunchy chickpeas may just be our favorite part. Who needs croutons?
Get the Coconut Ranch Kale Salad recipe.
Roasted Sweet Potatoes with Quinoa, Kale, Dried Cranberries, and Feta
This is the least basic kale has ever looked.
Get the recipe from Delish.
Grilled Sweet Potatoes
Don't skip out on the mayo-pesto sauce.
Get the recipe from Delish.
Roasted Yams with Brown Butter Granola and Maple Yogurt
Granola makes a deliciously crunchy addition to this timeless Thanksgiving favorite.
Get the recipe from Delish.
BUY NOW Calphalon Nonstick Bakeware, $30, amazon.com
Harvest Chicken Casserole
This satisfying casserole has ALL of your fall favorites—Brussels sprouts, sweet potatoes, cranberries. Make it for a big crowd, or pack it up and eat the leftovers for lunch. It's a meal prep DREAM.
Get the Harvest Chicken Casserole recipe.
Spiced Sweet Potato Fries with Ranch Crema
Spice up your next sweet potato fries with chipotle seasoning and citrusy ranch crema.
Get the recipe from Delish.
Roasted Sweet Potatoes with Quinoa, Kale, Dried Cranberries, and Feta
This is the least basic kale has ever looked.
Get the recipe from Delish.
BBQ Sheet Pan Chicken
Feed the whole fam.
Get the recipe from Delish.
BUY NOW Calphalon Nonstick Bakeware, $30, amazon.com
Roasted Yams with Brown Butter Granola and Maple Yogurt
Granola makes a deliciously crunchy addition to this timeless Thanksgiving favorite.
Get the recipe from Delish.
BUY NOW Calphalon Nonstick Bakeware, $30, amazon.com
Melting Sweet Potatoes
Forget mini marshmallows! Pimp out your sweet potatoes with maple syrup and pecans.
Get the recipe from Delish.
Maple Sriracha Chicken
Most marinades have at least three main components: fat (olive oil), umami (soy sauce), and acid (lime juice). To take it to the next level, you need a spicy and sweet element. That's where the sriracha and maple syrup come in. You wouldn't expect the two flavors to get along, but in this easy one-skillet chicken dinner, they're BFFs.
Get the Maple Sriracha Chicken recipe.
Spiced Sweet Potato Fries with Ranch Crema
Spice up your next sweet potato fries with chipotle seasoning and citrusy ranch crema.
Get the recipe from Delish.
Sweet Potato Sliders
Have you seen a prettier 'bun'-less burger?
Get the recipe from Delish.
Grilled Sweet Potatoes
Don't skip out on the mayo-pesto sauce.
Get the recipe from Delish.
Roasted Sweet Potatoes with Quinoa, Kale, Dried Cranberries, and Feta
This is the least basic kale has ever looked.
Get the recipe from Delish.
Spiced Sweet Potato Fries with Ranch Crema
Spice up your next sweet potato fries with chipotle seasoning and citrusy ranch crema.
Get the recipe from Delish.
Roasted Yams with Brown Butter Granola and Maple Yogurt
Granola makes a deliciously crunchy addition to this timeless Thanksgiving favorite.
Get the recipe from Delish.
BUY NOW Calphalon Nonstick Bakeware, $30, amazon.com
Sweet Potato Cookies
Forget sweet potato casserole. Forget pumpkin spice lattes. These sweet potato cookies are our new fall staple. Once you taste their maple glaze, you'll understand why.
Get the Sweet Potato Cookies recipe.
Roasted Yams with Brown Butter Granola and Maple Yogurt
Granola makes a deliciously crunchy addition to this timeless Thanksgiving favorite.
Get the recipe from Delish.
BUY NOW Calphalon Nonstick Bakeware, $30, amazon.com
Cheesy Sweet Potato Casserole
Here's the easy, cheesy way to switch up your sweet potato casserole from Thanksgiving.
Get the recipe from Delish.
BUY NOW Le Creuset Cast-Iron 9" Skillet, $140, amazon.com
Sweet Potato Meringue Trifle with Candied Pecans
With a toasted meringue topping, sweet potatoes have never looked fancier.
Get the recipe from Delish.
Salt 'n' Pepper Sweet Potato Fries
Sweet potato fries beat French fries any day, and this recipe has a few tricks up its sleeves to get extra-crispy in the oven with no frying in sight! (Hint: A little cornstarch goes a long way.)
Get the Salt 'n' Pepper Sweet Potato Fries recipe.
Sweet Potato Sliders
Have you seen a prettier 'bun'-less burger?
Get the recipe from Delish.
Sweet Potato Sliders
Have you seen a prettier 'bun'-less burger?
Get the recipe from Delish.
Sweet Potato Meringue Trifle with Candied Pecans
With a toasted meringue topping, sweet potatoes have never looked fancier.
Get the recipe from Delish.
Sweet Potato Cobbler
Sweet potatoes want to be more than just a marshmallow-topped casserole, and we don't blame them. Boiling them in a mixture of water, sugar, vanilla, and spices infuses them with a ton of flavor, making them just as good as their summer desserts counterparts like peach or blackberry cobbler.
Get the Sweet Potato Cobbler recipe.
Spiced Sweet Potato Fries with Ranch Crema
Spice up your next sweet potato fries with chipotle seasoning and citrusy ranch crema.
Get the recipe from Delish.
Sweet Potato Pie Cupcakes
Sweet potato pie is a given at Thanksgiving, and it can feel a little weird baking it the rest of the year. Not so when you turn it into cupcakes! This easy recipe uses boxed cake mix to make some of the tastiest cupcakes we've ever had, and we're enjoying them all year long.
Get the Sweet Potato Pie Cupcakes recipe.
Steak With Creamy Blue Cheese Sauce and Sweet Potato Fries
Blue cheese sauce was made for sweet potato fries.
Get the recipe from Delish.
Roasted Yams with Brown Butter Granola and Maple Yogurt
Granola makes a deliciously crunchy addition to this timeless Thanksgiving favorite.
Get the recipe from Delish.
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Sweet Potato Meringue Trifle with Candied Pecans
With a toasted meringue topping, sweet potatoes have never looked fancier.
Get the recipe from Delish.
Steak With Creamy Blue Cheese Sauce and Sweet Potato Fries
Blue cheese sauce was made for sweet potato fries.
Get the recipe from Delish.
Bacon Cheeseburgers with Sweet Potato Chips
Homemade burgers and oven-baked chips blow fast food away any day.
Get the recipe from Delish.
Sweet Potato Sliders
Have you seen a prettier 'bun'-less burger?
Get the recipe from Delish.
Air Fryer Sweet Potato Hash
Smoked paprika and dill make these supercharged potatoes a savory breakfast-lover’s dream. Change up the spices depending on what’s in the pantry (chili powder would be nice!). This is a pretty powerful breakfast as is, but for extra oomph, add a dollop of Greek yogurt or a poached egg on top.
Get the Air Fryer Sweet Potato Hash recipe.
Vegan Chili
Sweet potato, black beans, pinto beans, and a whole bottle of beer (like Modelo) come together to make a super hearty meatless chili. This soup is a wintertime staple but is so delicious, we make it year-round.
Get the Vegan Chili recipe.
Steak With Creamy Blue Cheese Sauce and Sweet Potato Fries
Blue cheese sauce was made for sweet potato fries.
Get the recipe from Delish.
Bacon Cheeseburgers with Sweet Potato Chips
Homemade burgers and oven-baked chips blow fast food away any day.
Get the recipe from Delish.
Sweet Potato Meringue Trifle with Candied Pecans
With a toasted meringue topping, sweet potatoes have never looked fancier.
Get the recipe from Delish.
Bacon Candied Sweet Potatoes
Smoky bacon turns this sweet-savory sweet potato side into a scene stealer.
Get the recipe from Delish.
Sweet Potato Casserole
A dessert disguised as a main=genius.
Get the recipe from Delish.
Bacon Cheeseburgers with Sweet Potato Chips
Homemade burgers and oven-baked chips blow fast food away any day.
Get the recipe from Delish.
Vegan Sweet Potato Curry
We went for ease with this vegan curry, so it can be whipped up in under an hour for a fuss-free weeknight dinner. It's by no means a "traditional curry," so feel free to swap in and out your favorite veggies, and to use whatever curry paste you can find/prefer (check out our note for tips on choosing!).
Get the Vegan Sweet Potato Curry recipe.
Bacon Candied Sweet Potatoes
Smoky bacon turns this sweet-savory sweet potato side into a scene stealer.
Get the recipe from Delish.
Bacon Candied Sweet Potatoes
Smoky bacon turns this sweet-savory sweet potato side into a scene stealer.
Get the recipe from Delish.
Sweet Potato Casserole
A dessert disguised as a main=genius.
Get the recipe from Delish.
Steak With Creamy Blue Cheese Sauce and Sweet Potato Fries
Blue cheese sauce was made for sweet potato fries.
Get the recipe from Delish.
Twice Baked Sweet Potatoes
We love a good twice-baked potato when we're craving something creamy, carb-y, and comforting. These twice-baked sweet potatoes exhibit all the same qualities, in addition to being a little healthier—the perfect vegetarian dinner!
Get the Twice Baked Sweet Potatoes recipe.
Sweet Potato Fries
Imagine all the dipping possibilities.
Get the recipe from Delish.
Cajun Sweet Potato Tots
Turns out, homemade tater tots are surprisingly easy, and these crispy bites are a fun twist on the classic. Relying on Parmesan and cornstarch to hold them together (rather than flour), they also happen to be gluten-free. They are crispy on the outside while soft (and almost creamy) on the inside.
Get the Cajun Sweet Potato Tots recipe.
Sweet Potato Casserole
A dessert disguised as a main=genius.
Get the recipe from Delish.
Bacon Cheeseburgers with Sweet Potato Chips
Homemade burgers and oven-baked chips blow fast food away any day.
Get the recipe from Delish.
Bacon Candied Sweet Potatoes
Smoky bacon turns this sweet-savory sweet potato side into a scene stealer.
Get the recipe from Delish.
Roasted Sweet Potato Frittata
This frittata makes the ultimate fall brinner.
Get the recipe from Delish.
Candied Sweet Potatoes
These easy candied sweet potatoes make the perfect Thanksgiving side to go alongside your Thanksgiving turkey and creamy green bean casserole. But they're also too good to only have once a year. Trust us, with a brown sugar, apple cider and bourbon glaze, these are the best candied sweet potatoes you'll EVER make, and they really can go with everything.
Get the Candied Sweet Potatoes recipe.
Sweet Potato Fries
Imagine all the dipping possibilities.
Get the recipe from Delish.
Sweet Potato Casserole
A dessert disguised as a main=genius.
Get the recipe from Delish.
Sweet Potato Cakes with Kale and Bean Salad
These hearty cakes will become your new favorite lunch.
Get the recipe from Delish.
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Sweet Potato Fries
Imagine all the dipping possibilities.
Get the recipe from Delish.
Roasted Sweet Potato Frittata
This frittata makes the ultimate fall brinner.
Get the recipe from Delish.
Loaded Baked Sweet Potatoes With Avocado, Pesto, & Fried Eggs
Just go home, white potatoes. These whole roasted sweet potatoes, pesto, fried eggs, and creamy avocado are the perfect breakfast.
Get the Loaded Baked Sweet Potatoes With Avocado, Pesto, & Fried Eggs recipe.
Cinnamon Apple Sweet Potato Waffles
We can never get enough of sweet/savory mashups.
Get the recipe from That Oven Feelin'.
Sweet Potato Chili
Loaded with Italian sausage, sweet potatoes, and vegetables, this is a chili that will definitely warm you up without weighing you down. It might just become your new winter favorite.
Get the Sweet Potato Chili recipe.
Roasted Sweet Potato Frittata
This frittata makes the ultimate fall brinner.
Get the recipe from Delish.
Sweet Potato Cakes with Kale and Bean Salad
These hearty cakes will become your new favorite lunch.
Get the recipe from Delish.
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Sweet Potato Fries
Imagine all the dipping possibilities.
Get the recipe from Delish.
Cinnamon Apple Sweet Potato Waffles
We can never get enough of sweet/savory mashups.
Get the recipe from That Oven Feelin'.
Sweet Potato Cakes with Kale and Bean Salad
These hearty cakes will become your new favorite lunch.
Get the recipe from Delish.
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Sweet Potato Soufflé
No time for baking sweet potatoes for this recipe? Check out our easy recipe for microwaved sweet potatoes! It'll save you time, and more importantly, oven space. 🙌
Get the Sweet Potato Souffle recipe.
Candied Pecan Sweet Potato Casserole
Candied pecans takes sweet potato casserole over-the-top.
Get the recipe from Creme De La Crumb.
Candied Pecan Sweet Potato Casserole
Candied pecans takes sweet potato casserole over-the-top.
Get the recipe from Creme De La Crumb.
Roasted Sweet Potato Frittata
This frittata makes the ultimate fall brinner.
Get the recipe from Delish.
Sweet Potato Chess Pie
Sorry pumpkin, you might be replaced.
Get the recipe from Wine And Glue.
Buddha Bowls
The beauty about this bowl is that it's infinitely adaptable. You can add about any roasted veggies, use any number of toppings, and it'll taste amazing in this recipe. The only thing we might insist you must keep on the bowl is the incredible peanut butter dressing.
Get the Buddha Bowls recipe.
Cinnamon Apple Sweet Potato Waffles
We can never get enough of sweet/savory mashups.
Get the recipe from That Oven Feelin'.
Sweet Potato Chess Pie
Sorry pumpkin, you might be replaced.
Get the recipe from Wine And Glue.
Candied Pecan Sweet Potato Casserole
Candied pecans takes sweet potato casserole over-the-top.
Get the recipe from Creme De La Crumb.
Honey-Roasted Sweet Potatoes With Honey Cinnamon Dip
Side dish, or dessert?
Get the recipe from Averie Cooks.
Sweet Potato Cakes with Kale and Bean Salad
These hearty cakes will become your new favorite lunch.
Get the recipe from Delish.
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Air Fryer Sweet Potato Fries
We love a good, crispy sweet potato fry. Though the oven-baked variety is great, these air fryer fries get even crispier and take way less time! Paired with our favorite 3-ingredient secret sauce, we can't think of a better snack.
Get the Air Fryer Sweet Potato Fries recipe.
Loaded Sweet Potato Skins
Load them up with copious amounts of cheese and bacon.
Get the recipe from Sally's Baking Addiction.
Melting Sweet Potatoes
Forget sweet potato casserole or sweet potato pie! This reduced-sugar side is going to be your new go-to sweet potato dish. It is crazy-simple to make—just a sprinkle of low calorie brown sugar and chopped pecans transform roasted sweet potatoes into a sweetly decadent side dish.
Get the Melting Sweet Potatoes recipe.
Honey-Roasted Sweet Potatoes With Honey Cinnamon Dip
Side dish, or dessert?
Get the recipe from Averie Cooks.
Sweet Potato Chess Pie
Sorry pumpkin, you might be replaced.
Get the recipe from Wine And Glue.
Candied Pecan Sweet Potato Casserole
Candied pecans takes sweet potato casserole over-the-top.
Get the recipe from Creme De La Crumb.
Cinnamon Apple Sweet Potato Waffles
We can never get enough of sweet/savory mashups.
Get the recipe from That Oven Feelin'.
Sweet Potato, Kale, and Shrimp Skillet
Summer seafood, meet fall produce.
Get the recipe from Primavera Kitchen.
Loaded Sweet Potato Soup
Everyone has a favorite soup—the one that makes us feel warm and cozy inside and out. Fair warning, this soup may knock that one out of first position. The silkiness of the sweet potatoes combined with the creaminess of the Velveeta make for an irresistible duo. Load yours up with as many (or few) toppings as you like!
Get the Loaded Sweet Potato Soup recipe.
Sweet Potato Chess Pie
Sorry pumpkin, you might be replaced.
Get the recipe from Wine And Glue.
Loaded Sweet Potato Skins
Load them up with copious amounts of cheese and bacon.
Get the recipe from Sally's Baking Addiction.
Honey-Roasted Sweet Potatoes With Honey Cinnamon Dip
Side dish, or dessert?
Get the recipe from Averie Cooks.
Candied Pecan Sweet Potato Casserole
Candied pecans takes sweet potato casserole over-the-top.
Get the recipe from Creme De La Crumb.
Loaded Sweet Potato Skins
Load them up with copious amounts of cheese and bacon.
Get the recipe from Sally's Baking Addiction.
Honey-Roasted Sweet Potatoes With Honey Cinnamon Dip
Side dish, or dessert?
Get the recipe from Averie Cooks.
Sweet Potato, Kale, and Shrimp Skillet
Summer seafood, meet fall produce.
Get the recipe from Primavera Kitchen.
Sloppy Joe Sweet Potatoes
Forget the buns and use sweet potatoes for your Sloppy Joes instead. They add a sweetness that pairs perfectly with the smoky, tangy meat, and are low-carb to boot!
Get the Sloppy Joe Sweet Potatoes recipe.
Extra Crispy Sweet Potato Wedges
They're so good, you won't even need a dipping sauce. But you can totally still use one.
Get the recipe from Baker By Nature.
Sweet Potato Chess Pie
Sorry pumpkin, you might be replaced.
Get the recipe from Wine And Glue.
Sweet Potato Marshmallow Bars
Let's face it, sweet potato casserole is basically dessert anyways. These bars with a marshmallow topping take that even further, and turn it into an easily shareable dessert worthy of any fall celebration.
Get the Sweet Potato Marshmallow Bars recipe.
Loaded Sweet Potato Skins
Load them up with copious amounts of cheese and bacon.
Get the recipe from Sally's Baking Addiction.
Sweet Potato, Kale, and Shrimp Skillet
Summer seafood, meet fall produce.
Get the recipe from Primavera Kitchen.
Extra Crispy Sweet Potato Wedges
They're so good, you won't even need a dipping sauce. But you can totally still use one.
Get the recipe from Baker By Nature.
Sweet Potato and Black Bean Quinoa Bowls
This looks too good to be healthy—but we promise it is.
Get the recipe from Recipe Runner.
Sweet Potato, Kale, and Shrimp Skillet
Summer seafood, meet fall produce.
Get the recipe from Primavera Kitchen.
Cinnamon and Spice Sweet Potato Bread
Pumpkin bread, who?
Get the recipe from Averie Cooks.
Sweet Potato "Bacon"
The secret to really good vegetarian bacon? Sweet potato skins! Brushed with a little maple syrup, the crispy strips are seriously delicious. Not sure what to do with the sweet potato flesh? Make mashed sweet potatoes or, better yet, sweet potato cupcakes.
Get the Sweet Potato "Bacon" recipe.
Honey-Roasted Sweet Potatoes With Honey Cinnamon Dip
Side dish, or dessert?
Get the recipe from Averie Cooks.
Extra Crispy Sweet Potato Wedges
They're so good, you won't even need a dipping sauce. But you can totally still use one.
Get the recipe from Baker By Nature.
Sweet Potato and Black Bean Quinoa Bowls
This looks too good to be healthy—but we promise it is.
Get the recipe from Recipe Runner.
Loaded Sweet Potato Skins
Load them up with copious amounts of cheese and bacon.
Get the recipe from Sally's Baking Addiction.
Sweet Potato and Black Bean Quinoa Bowls
This looks too good to be healthy—but we promise it is.
Get the recipe from Recipe Runner.
Cinnamon Sugar Sweet Potato Chips
You've got sweet potato chips, and then you've got these cinnamon sugar sweet potato chips. Both are great, but only the latter will satisfy your craving for that shatteringly crispy-crunchy bite of caramelized sugar, much like the coveted top layer of crème brûlée. 😍
Get the Cinnamon Sugar Sweet Potato Chips recipe.
Extra Crispy Sweet Potato Wedges
They're so good, you won't even need a dipping sauce. But you can totally still use one.
Get the recipe from Baker By Nature.
Sweet Potato, Corn, and Black Bean Enchiladas
Healthy enchiladas? Jackpot.
Get the recipe from Averie Cooks.
Cinnamon and Spice Sweet Potato Bread
Pumpkin bread, who?
Get the recipe from Averie Cooks.
Sweet Potato and Black Bean Quinoa Bowls
This looks too good to be healthy—but we promise it is.
Get the recipe from Recipe Runner.
Sweet Potato, Corn, and Black Bean Enchiladas
Healthy enchiladas? Jackpot.
Get the recipe from Averie Cooks.
Vegan Sweet Potato Pie
This sweet potato pie is extremely good, thanks to an oat pecan crust and a creamy, spiced filling. Look for vegan marshmallows to top it, or keep it simple with your own vegan whipped topping using coconut cream.
Get the Vegan Sweet Potato Pie recipe.
Cinnamon and Spice Sweet Potato Bread
Pumpkin bread, who?
Get the recipe from Averie Cooks.
Sweet Potato, Kale, and Shrimp Skillet
Summer seafood, meet fall produce.
Get the recipe from Primavera Kitchen.
Extra Crispy Sweet Potato Wedges
They're so good, you won't even need a dipping sauce. But you can totally still use one.
Get the recipe from Baker By Nature.
Taco Stuffed Sweet Potatoes
You can stuff sweet potatoes with pretty much anything. We took these into Tex-Mex territory with a combo of ground turkey, carrots, tomatoes, and taco seasoning.
Get the Taco Stuffed Sweet Potatoes recipe.
Cinnamon and Spice Sweet Potato Bread
Pumpkin bread, who?
Get the recipe from Averie Cooks.
Sweet Potato, Corn, and Black Bean Enchiladas
Healthy enchiladas? Jackpot.
Get the recipe from Averie Cooks.
Microwave Sweet Potatoes
Skip baking—microwaving a sweet potato is by far the FASTEST way to cook one. Whether you're looking for an easy, healthy side or the base for a delicious quick lunch, microwaving a sweet potato is a quick and easy start to a delish meal.
Get the Microwave Sweet Potatoes recipe.
Sweet Potato, Corn, and Black Bean Enchiladas
Healthy enchiladas? Jackpot.
Get the recipe from Averie Cooks.
Sweet Potato and Black Bean Quinoa Bowls
This looks too good to be healthy—but we promise it is.
Get the recipe from Recipe Runner.
Cinnamon and Spice Sweet Potato Bread
Pumpkin bread, who?
Get the recipe from Averie Cooks.
Smashed Sweet Potatoes
Feeling a little root veggie fatigue? These sweet potatoes are the cure. Just like our garlic smashed potatoes, they're crispy and creamy all at once, and are completely packed with flavor.
Get the Smashed Sweet Potatoes recipe.
Sweet Potato, Corn, and Black Bean Enchiladas
Healthy enchiladas? Jackpot.
Get the recipe from Averie Cooks.
Candied Yams
Though candied yams might be super sweet on their own, they're the perfect complement to a plateful of savory dishes (like mashed potatoes and green bean casserole). Our version gets an added kick from bourbon—we think once you try them you might never want yams without it.
Get the Candied Yams recipe.
Bacon-Wrapped Sweet Potato Fries
Looking for an easy sweet potato fry recipe? This one might just ruin you for all others forever with the addition of (you guessed it!), bacon. 😍
Get the Bacon-Wrapped Sweet Potato Fries recipe.
Sweet Potato Crescent Bites
A guarantee: You will NOT be able to stop eating these little bites. They're the perfect amount of sweet and savory, so you can serve them before or after your fall meals.
Get the Sweet Potato Crescent Bites recipe.
Sweet Potato Grilled Cheese
Forget the bread this time around and jazz up your grilled cheese with some buttered, creamy, golden sweet potato slices. If you want extra credit, give your sweet spud a good scrub and keep that skin on for a little more fiber.
Get the Sweet Potato Grilled Cheese recipe.
Crockpot Sweet Potato Casserole
We take any chance we can get to free up oven space. Like Crockpot stuffing and Crockpot mashed potatoes, this Crockpot sweet potato casserole is every bit as delicious as the one you make in the oven.
Get the Crockpot Sweet Potato Casserole recipe.
Braised Short Rib & Sweet Potato Chili
Braising only sounds fancy: This easy chili slow-cooks short ribs until they're fall-apart tender. Sweet potatoes and jalapeños round it out for the perfect, easy fall dinner.
Get the Braised Short Rib & Sweet Potato Chili recipe.
Grilled Sweet Potatoes
If you love sweet potato fries, these grilled sweet potatoes will become your new favorite summer side. The smoky char is everything. You could serve them with ketchup, but trust us, you're going to want to make the pesto mayo—it's incredible.
Get the Grilled Sweet Potatoes recipe.
Sweet Potato Pie Cocktail
This fall cocktail is as simple as pureeing canned sweet potatoes and then mixing in Rumchata and your favorite rum. Top it off with toasted marshmallows to get the full effect!
Get the Sweet Potato Pie Cocktail recipe.
As for all those antioxidants? Yawitz says that they may protect us against a myriad of problems, including “liver damage, memory loss, cognitive decline, high cholesterol, diabetes, and certain types of cancer.”
In addition to all these virtues, sweet potatoes are also higher in fiber than regular potatoes, boasting 3 grams per 100-gram serving (regular white potatoes only contain 1.5 grams). And, due to all that fiber which causes them to release their energy more slowly, they also tend to have a lower glycemic index than regular potatoes. This makes them a better choice for diabetics, or anyone trying to regulate their blood sugar. There’s no denying it: sweet potatoes have a lot of good attributes.
Regular Potatoes: Still Got Skin in the Game?
In the face of sweet potatoes’ flashy nutritional benefits, regular potatoes might seem to (literally) pale by comparison. And while they’re outclassed in certain categories, they definitely take the prize in others. According to Ally Mast, RDN, they’re a “good source of potassium," a mineral which may help lower our blood pressure and risk of stroke. They’re also full of “Vitamin C” and “provide almost half the [recommended daily] intake for Vitamin B6.” Yawitz also says that they’re a “a good source of resistant starch,” which “feeds the beneficial bacteria in your gut and can help stabilize the blood sugar.”
When it comes to caloric content and the breakdown of carbohydrates, proteins, and fats, regular potatoes are basically identical to sweet potatoes. A 100-gram serving of both contains “2 grams protein, 21 grams carbohydrate... and less than one gram of fat,” Yawitz says. Regular potatoes contain 92 calories per serving. Sweet potatoes contain 90 calories. So swapping sweet potatoes for regular potatoes isn’t necessarily a sure-fire ticket to weight loss.
The Root of the Matter
Sweet potatoes offer a plethora of nutritional benefits, but they’re not necessarily healthier than regular potatoes. They might be the better option for people with certain conditions, however. Mast notes that they’re a “better choice for individuals with cystic fibrosis or Crohn’s disease” since those people are at a “higher risk of Vitamin A deficiency." But in general, both can be part of a healthy diet, so you shouldn’t feel obligated to eat only sweet potatoes if you’re really craving just a straight-up baked potato.
Whichever potato you choose, keep in mind that how you prepare it will also play a big role in its nutritional value. Any potato—sweet or regular—will lose most of its nutritional value if you throw it in the deep-fryer and shower it with salt.
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