How to Bake a Sweet Potato

Our instructions for How to Bake a Sweet Potato are foolproof, whether you choose the oven or microwave method. You’ll get a heaping amount of inflammation-fighting antioxidants with the beta carotene in the sweet potatoes and gut-healthy fiber. It’s delicious as a simple potato with creamy butter, fresh chives and a pinch of black pepper. Get even more sweet potatoes in your week with one of our variations. Hearty and savory black beans take this to the next level, while the salsa seeps into the crevices of the flesh with our Black Beans & Salsa Sweet Potato. The avocado crema is a tangy and refreshing addition. The sweet potato is the perfect backdrop for the spicy and zesty BBQ Chicken version. And you’ll never look at breakfast the same with our Breakfast Sweet Potatoes with Granola, filled with gut-healthy yogurt and fiber-filled granola and pecans. Keep reading for our expert tips on sweet potato roasting methods, ingredient and flavor additions and more. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• To prevent the potatoes from bursting or splitting open while cooking, prick them all over with a fork to allow steam to escape.
• You can use leftover chicken or low-sodium rotisserie chicken instead of preparing your own, and simply toss it in BBQ sauce.
• For breakfast potatoes, consider topping them with rehydrated raisins. The fruit’s plump texture pairs nicely with the potatoes.
• Instead of making your own avocado crema, you can top the dish with store-bought guacamole.

Variations to Try

Black Beans & Salsa

Active: 20 min Total: 1 hr 25 min
Prepare base recipe through Step 2. Rinse 1 (15-ounce) can no-salt-added black beans; mix with ½ cup salsa and ⅛ teaspoon salt in a microwave-safe bowl. Microwave on High until warmed, about 2 minutes, stirring halfway through. Spoon into the sweet potatoes (heaping ⅓ cup each). In a small bowl, mash the flesh of 1 small avocado with 1 tablespoon sour cream and 2 teaspoons lime juice; dollop on the sweet potatoes, about 1½ tablespoons each. Sprinkle each with 1 teaspoon chopped fresh cilantro.

BBQ Chicken

Active: 15 min Total: 1 hr 20 min
Toss 1 pound trimmed boneless, skinless chicken thighs with 2 teaspoons extra-virgin olive oil, ½ teaspoon garlic powder, ½ teaspoon smoked paprika and ⅛ teaspoon cayenne. Arrange on a rimmed baking sheet and place in the oven during the last 15 minutes of sweet potato roasting, or until cooked through (165°F). Shred and toss with ½ cup barbecue sauce. Fill the sweet potatoes with the mixture. Sprinkle each sweet potato with 1 teaspoon chopped scallions.

Breakfast Sweet Potatoes with Granola

Active: 15 min Total: 1 hr 40 min
Let the baked sweet potatoes cool for 30 minutes. Mix 1 cup whole-milk plain yogurt with 1 tablespoon maple syrup and ½ teaspoon cinnamon in a small bowl. Spoon ¼ cup into each sweet potato. Top each sweet potato with ¼ cup granola and 1 tablespoon chopped toasted pecans.

Nutrition Notes

• Sweet potatoes are rich in an antioxidant called beta carotene, which helps to lower inflammation. It also converts to vitamin A in our bodies—a vitamin essential for immunity and healthy vision. 
• Black beans are a plant-based protein that can support muscle health and satiety. They are also a source of fiber, which is helpful for good digestion and to maintain a healthy and flourishing microbiome. 
• Chicken thighs are an excellent source of protein. They also contain potassium, which is helpful for maintaining healthy blood pressure. Chicken thighs can be high in saturated fat if you don’t remove the skin, so give them a trim before cooking. 
• Whole-milk plain yogurt may contain slightly more fat than reduced-fat or nonfat yogurt, but that fat is essential for helping you absorb fat-soluble vitamins, including A, E, D and K. If you choose a Greek-style yogurt with probiotics, you will get more protein and a gut-health benefit as well.