2 Delicious Ways to Make a Whole Roasted Sweet Potato for Breakfast, Lunch, or Dinner!

Nutrient-dense, gluten-free goodness this way.

By Megan Nash

At my house, we grew up on toast. Whether it was sweet, cinnamon-dusted wheat, or avocado-laden sourdough, toast was a staple at breakfast every morning. And as one of four kids, I can see why— it’s quick, easy, and never disappoints even the pickiest eaters. But now that I’m gluten-free, I have struggled to find alternatives to toast that are just as convenient in the morning. Once I discovered whole roasted sweet potatoes, I was quickly hooked. Hear me out, it might sound like a stretch replacing bread with a vegetable, but I have found that sweet potatoes are the perfect base for a savory and veggie-packed breakfast that helps stabilize blood sugar, prevent cravings, and avoid that mid-day tired and sluggish feeling. 

Plus, sweet potatoes are super high in fiber, beta-carotene, and vitamin A. During these cold weather months, I’m always jumping at the chance to incorporate this nutrient-packed root vegetable into my meals. Whether you have intolerances or not, whole roasted sweet potatoes will make the perfect nutrient-dense and gluten-free alternative to switch up your weekly meals!

And by the way, this recipe is part of our Plant-Based RE:SET—a new 5-day meal plan coming to your inbox on January 21st! Packed with delicious breakfast, lunch, and dinner recipes, this is a week’s worth of meals that’ll leave you feeling lighter, brighter, and energized. Sign up here! 

Megan Nash

Megan is a Certified Holistic Nutrition Health Coach focused on helping clients find optimal health through a holistic approach to nutrition and wellness.

Sweet Potato Is the Perfect Breakfast, Lunch, or Dinner

While I prefer sweet potato for breakfast, it’s a great go-to for lunch, dinner, or even a snack. These recipes are super easy to make and provide an abundance of flavor. After experimenting with different toppings, I’ve landed on my two favorite combinations. They are both sweet and savory and check all the boxes—creaminess with just the right amount of crunch. You can dress them up or down and add any additional flavors that you like.


How to Make the Best Whole Roasted Sweet Potatoes

The key to making the best whole roasted sweet potatoes lies in the roasting. You’ll know your sweet potatoes are ready when you remove them from the oven and they’re soft to the touch, plus the skin starts to get a little syrupy. (I like to pierce the top with a fork to make sure that it’s perfectly tender). Covering them in foil allows the potato to soften from the steam without getting too mushy. It is best to remove the foil and let them cool for a bit before slicing them down the center. When mashing the flesh I like to drizzle a little bit of olive oil and a sprinkle of sea salt. This adds some extra flavor while providing the ideal smooth base aka the perfect canvas for your toppings.


Topping 1: Whole Roasted Sweet Potatoes With Seeds and Herbs

This first combination is super filling and flavor-packed. I love the velvety texture of the sour cream mixed with the toasted nuts and seeds for an added crunch.

1. Once the sweet potato is prepared, take a dollop of sour cream and spread it across each half. (For a vegan option you can opt for plant-based sour cream or even coconut yogurt).
2. It is important to make sure the sweet potato is cooled, or the sour cream will start to melt.
3. Next, top with your nuts and seeds of choice. My favorite is a combination of toasted pecans, toasted pumpkin seeds, and toasted sesame seeds.
4. Once the nuts are evenly spread across the potato halves, finish with a sprinkle of whatever fresh herbs are on hand. I usually use chopped mint, dill, and chives, but any herb combo will be just as fresh and delicious.
5. Lastly, I always like to add another pinch of salt or a dash of red pepper flakes for an extra kick.


Topping 2: Whole Roasted Sweet Potato With Avocado and Onion

Here’s the healthified twist on your classic avocado toast. Avocado toast has been a go-to recipe of mine for years, but now I prefer this version as it’s an easy way to add more vegetables to my day. The key to the perfect avocado toast is mashing the avocado beforehand.

1. Slice the avocado, discard the peel, and add it to a bowl to mash with a fork. This makes it easier to spread and enables you to mix in whatever spices you want to amplify the avocado’s flavor.
2. Once you’ve spread the avocado across the sweet potato, add the sliced red onion, cilantro, and sprinkle of salt to taste! I also love to add everything seasoning for an extra boost of flavor. 

As you probably already know, a plant-heavy diet is packed with benefits but I sometimes struggle with finding creative plant-centered meals that actually fill me up. With the added protein and fat from the nuts, seeds, and avocado, I am never left unsatisfied with these sweet potato toasts. Plus, they take minimal time to prepare especially if you cook the sweet potatoes beforehand and store them in the fridge, making it easy to reheat them later. Both of these recipes are healthy, delicious, and never disappoint. Trust me, you will be hooked!

Comments (3)

  1. Cecilia T says:

    Both recipes looks delicious, I struggle to find and make vegans meals for us. Thanks for sharing it-Cecilia

  2. Barbie Minsch says:

    Thank you for these creative way to get more veggies in my diet.

  3. Ro says:

    Great recipes but would like an easy way to print the recipes thank you

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