13 Low Calorie Sweet Potato Recipes That Keep Dinner Light

Low calorie sweet potato recipes work because sweet potatoes bring natural sweetness, plenty of fiber, and a smooth texture, so a little oil and a few seasonings go a long way. Their starch crisps in a hot oven, turns silky in soup, and holds up in a curry, which makes them the right base when you want a lighter meal that still feels like dinner.

Start with the Crispy Baked Sweet Potato Wedges if you want a simple side or snack, go for the Smoky Sweet Potato Black Bean Chili when you need a filling one-pot meal, and try the Sweet Potato Zucchini Fritters if you want something crisp without a fryer. The Sweet Potato Oatmeal Cookies are there when you want a low calorie treat.

Which Sweet Potato Recipes Should You Make?

Crispy Baked Sweet Potato Wedges

These are the wedges I make most often because the cornstarch and high heat give you a real crust without much oil. You get crisp edges, soft centers, and enough smoke and salt to make a bowl disappear fast.

Ingredients (makes 4 servings)

• Sweet potatoes, scrubbed: 900 g (2 lb)
• Olive oil: 2 tbsp
• Cornstarch: 1 tbsp
• Smoked paprika: 1 tsp
• Garlic powder: 1 tsp
• Fine sea salt: 1/2 tsp
• Black pepper: 1/4 tsp
• Fresh lemon, cut into wedges: 1

Instructions

Step 1: Heat your oven to 220C (425F). Cut the sweet potatoes into wedges about 1.5 cm (1/2 inch) thick, and keep them even so you get crisp outsides before the insides turn soft.

Step 2: Toss the sweet potatoes with the 2 tbsp olive oil in a large bowl. Sprinkle over the 1 tbsp cornstarch, 1 tsp smoked paprika, 1 tsp garlic powder, salt, and pepper, then use your hands to coat every wedge.

Step 3: Arrange the wedges on a parchment-lined sheet pan, flat side down, leaving a little space between them. Roast for 20 minutes, then flip and roast until deeply golden at the edges, 15 to 20 minutes more, and you will hear a faint sizzle as the pan comes out.

Step 4: Let the wedges cool on the pan for 3 minutes so the outside sets. Serve hot with the lemon wedges, and add a few flakes of salt if you like them extra savory.

Air Fryer Sweet Potato Fries

If your oven is already busy or it is too hot to turn it on, this air fryer version gets you crisp fries in about half the time. The soak removes extra starch, and the small oil measure is all you need once the hot air takes over.

Ingredients (makes 3 servings)

• Sweet potatoes, scrubbed: 600 g (1.3 lb)
• Olive oil: 1 tbsp
• Garlic powder: 1/2 tsp
• Sweet paprika: 1/2 tsp
• Fine sea salt: 1/2 tsp
• Black pepper: 1/4 tsp
• Cooking spray or oil mister: for the basket

Instructions

Step 1: Cut your sweet potatoes into thin fries, about 6 mm (1/4 inch) thick, and soak them in cold water for 20 minutes. Drain and pat them completely dry with a towel, because dry fries turn crisp.

Step 2: Toss the dry fries with 1 tbsp olive oil, 1/2 tsp garlic powder, 1/2 tsp paprika, salt, and pepper in a bowl until you see each piece glisten.

Step 3: Heat the air fryer to 200C (400F) and mist the basket with cooking spray. Add half the fries, leaving room for air, and cook for 8 minutes. You can shake the basket at 4 minutes to move the fries around.

Step 4: Pull the basket at 8 minutes and check one fry for crispness. Give them 2 to 4 minutes more if the centers still feel soft, then repeat with the second batch.

Step 5: Serve the fries hot, right from the basket, with a sprinkle of salt and your favorite light dip.

Smoky Sweet Potato Black Bean Chili

This one is a weeknight pot that tastes like it cooked all afternoon. The sweet potato breaks down just enough to thicken the broth, while the black beans keep it mealy and filling without weighing you down.

Ingredients (makes 6 servings)

• Olive oil: 1 tbsp
• Yellow onion, diced: 1 medium
• Sweet potatoes, peeled and cubed: 600 g (1.3 lb)
• Smoked paprika: 2 tsp
• Ground cumin: 1 tsp
• Garlic powder: 1 tsp
• Canned black beans, drained and rinsed: 2 (425 g/15 oz) cans
• Crushed tomatoes: 800 g (28 oz)
• Vegetable stock: 500 ml (2 cups)
• Fresh lime, cut into wedges: 1

Instructions

Step 1: Warm the 1 tbsp olive oil in a large pot over medium heat. Cook the onion for 6 minutes until soft, then add the sweet potato cubes and stir until you smell the onion turning sweet.

Step 2: Stir in 2 tsp smoked paprika, 1 tsp cumin, and 1 tsp garlic powder, coating the vegetables. The spices should darken and cling to the pan a little, and that light film is where the smoky depth comes from.

Step 3: Add the black beans, crushed tomatoes, and 500 ml (2 cups) vegetable stock. Bring to a simmer, then lower the heat and cover. Cook for 25 minutes, until a fork slides through the sweet potato easily and you can see the broth thicken.

Step 4: Remove the lid and simmer 5 more minutes. Taste the chili, and you can smash a few sweet potato cubes against the side of the pot to give the broth more body.

Step 5: Ladle into deep bowls and squeeze the lime wedges over the top just before you serve.

Creamy Roasted Sweet Potato Soup

Roasting the sweet potatoes and carrots before they hit the pot deepens their sweetness, and the coconut milk adds body without turning the soup heavy. This is the one I reach for when a cold day needs something warm and bright.

Ingredients (makes 6 servings)

• Sweet potatoes, peeled and cubed: 1 kg (2.2 lb)
• Carrots, peeled and chopped: 300 g (2 medium)
• Yellow onion, quartered: 1 medium
• Olive oil: 2 tbsp
• Ground coriander: 1 tsp
• Vegetable stock: 1.2 litres (5 cups)
• Light coconut milk: 200 ml (3/4 cup)
• Fresh lemon juice: 2 tbsp
• Fine sea salt: 3/4 tsp
• Fresh thyme leaves, for garnish: 1 tsp

Instructions

Step 1: Heat your oven to 220C (425F). Toss the sweet potato, carrots, and onion with 2 tbsp olive oil, then spread them on a sheet pan. Roast for 30 minutes, turning once, until the edges begin to caramelize and your kitchen smells sweet.

Step 2: Scrape the roasted vegetables into a large pot and add 1.2 litres (5 cups) vegetable stock and 1 tsp ground coriander. Bring to a boil, then lower the heat and simmer for 10 minutes, and you should see the soup take on a deep orange color.

Step 3: Blend the soup with an immersion blender until smooth. You can also work in batches with a regular blender, but you should vent the lid so the steam can escape.

Step 4: Stir in the 200 ml (3/4 cup) light coconut milk, 2 tbsp lemon juice, and 3/4 tsp salt. Heat gently for 2 minutes, then taste and adjust the salt, because you want the soup creamy but still bright.

Step 5: Ladle into warm bowls and scatter over the 1 tsp fresh thyme leaves before you serve.

Sweet Potato Chickpea Curry

This curry gets its richness from light coconut milk and its creaminess from the sweet potato itself. You cook the onion in a little water first, which sounds odd but keeps the whole pot lean while still building a soft base.

Ingredients (makes 4 servings)

• Sweet potatoes, peeled and cubed: 750 g (1.5 lb)
• Chickpeas, drained and rinsed: 2 (425 g/15 oz) cans
• Yellow onion, finely diced: 1 medium
• Fresh ginger, grated: 1 tbsp
• Mild curry powder: 2 tbsp
• Canned diced tomatoes: 400 g (14 oz)
• Light coconut milk: 250 ml (1 cup)
• Fresh spinach: 150 g (5 oz)
• Fresh lemon juice: 1 tbsp
• Fine sea salt: 1/2 tsp

Instructions

Step 1: Cook the onion in a dry nonstick pot with 2 tbsp water over medium heat for 5 minutes. You will see the onion soften and release its liquid without needing any oil.

Step 2: Add the 1 tbsp grated ginger and 2 tbsp curry powder. Stir for 1 minute until the spices smell toasted and your kitchen is fragrant.

Step 3: Add the sweet potatoes, chickpeas, diced tomatoes, and 250 ml (1 cup) light coconut milk. Stir well, cover, and simmer for 20 minutes, until you can pierce a sweet potato cube with a fork easily.

Step 4: Fold in the 150 g (5 oz) spinach, 1 tbsp lemon juice, and 1/2 tsp salt. Let the spinach wilt for 2 minutes, then taste the curry and adjust the salt if you like.

Step 5: Serve over steamed brown rice or on its own, with extra lemon wedges if you want more brightness.

Sweet Potato Kale Salad with Lemon Dressing

This is a lunch salad that holds up because the kale is tough enough to sit dressed for hours. The roasted sweet potato gives you warm, crisp-edged bites against the cool greens, and the quinoa makes it substantial without adding much beyond protein and fiber.

Ingredients (makes 4 servings)

• Sweet potatoes, peeled and cubed: 600 g (1.3 lb)
• Olive oil: 1 tbsp
• Smoked paprika: 1 tsp
• Curly kale, stems removed and torn: 1 bunch (about 200 g/7 oz)
• Cooked quinoa: 300 g (2 cups)
• Red onion, thinly sliced: 1/2 small
• Fresh lemon juice: 3 tbsp
• Dijon mustard: 1 tsp
• Honey: 1 tsp
• Pumpkin seeds: 3 tbsp

Instructions

Step 1: Heat your oven to 210C (410F). Toss the sweet potato cubes with 1 tbsp olive oil and 1 tsp smoked paprika, then spread them on a sheet pan. Roast for 25 minutes, turning halfway, until the edges turn crisp and the centers are soft, and you will see deep brown spots on a few cubes.

Step 2: Put the kale in a large bowl with 1 tbsp of the lemon juice and massage with your fingers for 1 minute. The leaves will shrink and turn glossy without getting soggy.

Step 3: Whisk the remaining 2 tbsp lemon juice, 1 tsp Dijon mustard, and 1 tsp honey in a small bowl until smooth. You can taste the dressing now and decide if it needs a little more lemon.

Step 4: Add the roasted sweet potatoes, 300 g (2 cups) quinoa, red onion, and pumpkin seeds to the kale. Pour over the dressing and toss gently so you see every leaf coated.

Step 5: Divide among four plates and finish with a little more lemon juice if you like it bright.

Buffalo Sweet Potato Cauliflower Bowls

The hot sauce and Greek yogurt mixture clings to the roasted sweet potato and cauliflower, giving you that bar-food flavor with a fraction of the usual butter. These bowls are spicy, tangy, and still crisp around the edges.

Ingredients (makes 4 servings)

• Sweet potatoes, peeled and cubed: 500 g (1 lb)
• Cauliflower, cut into florets: 500 g (1 lb)
• Olive oil: 1 tbsp
• Smoked paprika: 1 tsp
• Hot sauce, such as cayenne-based: 80 ml (1/3 cup)
• Plain Greek yogurt: 120 g (1/2 cup)
• Garlic powder: 1/2 tsp
• Romaine lettuce, chopped: 4 cups
• Celery, thinly sliced: 2 stalks
• Fresh lemon juice: 1 tbsp

Instructions

Step 1: Heat your oven to 220C (425F). Toss the sweet potato and cauliflower with 1 tbsp olive oil and 1 tsp smoked paprika on a sheet pan. Roast for 25 minutes, stirring once, until the vegetables are charred at the edges, and you will hear a little sizzle when you pull the pan out.

Step 2: Whisk the 80 ml (1/3 cup) hot sauce, 120 g (1/2 cup) Greek yogurt, 1/2 tsp garlic powder, and 1 tbsp lemon juice in a small bowl. This is your creamy buffalo coating.

Step 3: Tip the roasted sweet potato and cauliflower into a large bowl, pour over the buffalo sauce, and stir until every piece glistens. You can use a spoon to scrape up the sticky bits from the pan.

Step 4: Arrange the chopped romaine and celery in four bowls. Pile the saucy vegetables on top, then drizzle any sauce left in the bowl over each one so you get heat in every bite.

Step 5: Serve immediately with extra hot sauce on the side if you want more heat.

Stuffed Sweet Potatoes with Ground Turkey and Spinach

This is a high protein dinner built on a soft baked sweet potato, so the turkey mixture has a job to do and the spinach keeps everything from feeling dense. You can bake the potatoes ahead and reheat them on a busy night.

Ingredients (makes 4 stuffed potatoes)

• Medium sweet potatoes: 4
• Olive oil: 1 tsp
• Lean ground turkey: 450 g (1 lb)
• Yellow onion, finely diced: 1 small
• Garlic powder: 1 tsp
• Ground cumin: 1 tsp
• Baby spinach: 100 g (4 cups)
• Plain Greek yogurt: 80 g (1/3 cup)
• Fresh lemon juice: 1 tbsp
• Fresh parsley, chopped: 2 tbsp

Instructions

Step 1: Prick each sweet potato with a fork and bake at 200C (400F) for 45 minutes, or until a knife slides through easily. You can do this step ahead and chill the potatoes for a faster weeknight meal.

Step 2: While the potatoes bake, heat 1 tsp olive oil in a skillet over medium heat. Cook the turkey with the onion for 8 minutes, breaking it up, until the meat loses its pink color and the liquid cooks off, and you will see the turkey start to brown at the edges.

Step 3: Stir in 1 tsp garlic powder, 1 tsp cumin, and the 100 g (4 cups) baby spinach. Cook for 2 minutes, and you will notice the spinach collapse and darken before you remove the pan from the heat.

Step 4: Split the baked sweet potatoes lengthwise and fluff the insides with a fork. Spoon the turkey mixture over the top, and you want the flesh rough so the meat has something to grip.

Step 5: Mix the 80 g (1/3 cup) Greek yogurt and 1 tbsp lemon juice, then dollop it over each potato. Scatter over the 2 tbsp fresh parsley and serve warm, because you will want a fork and knife for these.

Sweet Potato Lentil Stew

Lentils and sweet potatoes are a natural pair, both earthy and slightly sweet, and this stew lets them cook together until the broth turns creamy. It freezes well, so you can make a batch and pull out portions through the week.

Ingredients (makes 6 servings)

• Olive oil: 1 tbsp
• Yellow onion, chopped: 1 large
• Garlic cloves, minced: 3
• Sweet potatoes, peeled and cubed: 800 g (1.8 lb)
• Dried brown lentils, rinsed: 300 g (1.5 cups)
• Ground turmeric: 1 tsp
• Ground cumin: 2 tsp
• Vegetable stock: 1.5 litres (6 cups)
• Fresh spinach: 100 g (4 cups)
• Fresh lemon juice: 2 tbsp

Instructions

Step 1: Warm the 1 tbsp olive oil in a large pot over medium heat. Cook the onion for 5 minutes until translucent, then add the garlic and stir until your kitchen smells sweet and sharp.

Step 2: Add the sweet potatoes, 300 g (1.5 cups) lentils, 1 tsp turmeric, 2 tsp cumin, and 1.5 litres (6 cups) vegetable stock. Bring to a boil, then lower the heat and simmer, partially covered, for 30 minutes, and you will know it is close when the lentils are tender and the sweet potatoes break apart.

Step 3: Stir the stew and smash a few sweet potato pieces against the side of the pot. You want the broth to turn slightly creamy.

Step 4: Add the 100 g (4 cups) spinach and 2 tbsp lemon juice. Let the spinach wilt for 1 minute, then taste the broth, and you should find the stew hearty but still bright.

Step 5: Ladle into deep bowls and serve with a spoonful of Greek yogurt or a drizzle of olive oil if you like.

Sweet Potato Zucchini Fritters

These fritters rely on squeezing as much water out of the vegetables as you can, which is the whole secret to getting crisp edges without deep frying. They make a great small batch for a light dinner or a snack.

Ingredients (makes 12 fritters)

• Sweet potatoes, peeled and grated: 400 g (about 1 large)
• Zucchini, grated: 200 g (1 medium)
• Fine sea salt: 1/2 tsp
• Eggs: 2 large
• Whole wheat flour: 60 g (1/2 cup)
• Green onion, finely sliced: 2 stalks
• Ground cumin: 1/2 tsp
• Olive oil, for cooking: 2 tbsp
• Plain Greek yogurt, for serving: 120 g (1/2 cup)
• Fresh lemon, cut into wedges: 1

Instructions

Step 1: Toss the grated sweet potato and zucchini with 1/2 tsp salt in a colander. Let them sit for 10 minutes, then squeeze handfuls over the sink until you get out as much water as possible.

Step 2: Beat the 2 eggs in a large bowl, then stir in 60 g (1/2 cup) whole wheat flour, the green onions, and 1/2 tsp cumin. You should have a thick batter that holds together when pressed.

Step 3: Add the squeezed vegetables to the batter and mix with your hands until evenly combined. If the mixture feels too wet, you can dust in 1 more tablespoon of flour.

Step 4: Warm 1 tbsp of the olive oil in a nonstick skillet over medium heat. Drop 3 tbsp of the mixture per fritter into the pan, flatten slightly, and cook for 3 minutes a side, and you will see the edges turn golden before you flip.

Step 5: Repeat with the remaining mixture and the last tablespoon of oil. Serve the fritters warm with the Greek yogurt and lemon wedges.

Sweet Potato Breakfast Hash with Bell Peppers

This hash uses a covered start to steam the sweet potatoes tender, then an uncovered finish to build the browned edges you want. The eggs sit in little wells so the yolks can run into the vegetables.

Ingredients (makes 3 servings)

• Sweet potatoes, peeled and diced small: 500 g (1 lb)
• Red bell pepper, diced: 1 large
• Green bell pepper, diced: 1 large
• Yellow onion, diced: 1/2 medium
• Olive oil: 2 tbsp
• Smoked paprika: 1 tsp
• Ground cumin: 1/2 tsp
• Garlic powder: 1/2 tsp
• Eggs: 3 large
• Fresh cilantro, chopped: 2 tbsp

Instructions

Step 1: Warm the 2 tbsp olive oil in a large skillet over medium heat. Add the sweet potatoes, cover, and cook for 10 minutes, stirring every few minutes, until you can just pierce them with a fork.

Step 2: Uncover and add the bell peppers and onion, then sprinkle in 1 tsp smoked paprika, 1/2 tsp cumin, and 1/2 tsp garlic powder. Cook for 8 minutes, stirring often, until the peppers soften and the potatoes get brown edges, and you will see little caramelized bits forming on the pan.

Step 3: Use a spoon to make 3 small wells in the hash. Crack an egg into each well, lower the heat, and cover the skillet for 4 to 5 minutes, because you want the whites set but the yolks still runny.

Step 4: Remove the lid and scatter the 2 tbsp cilantro over the top. You can serve straight from the skillet so everyone can scoop their own portion.

Step 5: Serve hot from your skillet while the yolks are still jammy.

Mashed Sweet Potatoes with Garlic and Thyme

The garlic cooks with the sweet potatoes until it turns mild and soft, so the mash is savory rather than sugary. I go a little lighter on the milk than most recipes because the sweet potato already has a lot of natural moisture.

Ingredients (makes 5 servings)

• Sweet potatoes, peeled and cubed: 1 kg (2.2 lb)
• Garlic cloves, smashed: 4
• Fresh thyme sprigs: 4
• Light butter or olive oil: 2 tbsp
• Warm milk of choice: 120 ml (1/2 cup)
• Fine sea salt: 1/2 tsp
• Black pepper: 1/4 tsp
• Fresh chives, chopped: 1 tbsp

Instructions

Step 1: Put the sweet potatoes, garlic, and thyme in a large pot and cover with cold water by 2 inches. Add the 1/2 tsp salt, bring to a boil, and cook for 15 minutes until the sweet potatoes fall apart when you press a fork into them.

Step 2: Drain and discard the thyme sprigs, then return the sweet potatoes and garlic to the pot. Set the pot over low heat for 1 minute so the excess moisture steams off, and you will see a little steam rise and the edges look dry.

Step 3: Add the 2 tbsp light butter or olive oil and 120 ml (1/2 cup) warm milk. Mash until smooth, and you can leave a few small lumps if you prefer a rustic texture.

Step 4: Fold in 1/4 tsp black pepper and the 1 tbsp chives, then taste and serve warm with a little extra chive on top. You will notice how the garlic mellows into the sweet potato.

Sweet Potato Oatmeal Cookies

These cookies are the answer when you want something sweet but still light enough to count as a snack. The mashed sweet potato keeps them moist, and the oats give enough chew that you will not miss a heavier butter-based dough.

Ingredients (makes 16 cookies)

• Sweet potato, cooked and mashed: 200 g (3/4 cup)
• Rolled oats: 150 g (1.5 cups)
• Whole wheat flour: 60 g (1/2 cup)
• Egg: 1 large
• Honey: 3 tbsp
• Melted coconut oil: 2 tbsp
• Ground cinnamon: 1 tsp
• Baking powder: 1 tsp
• Fine sea salt: 1/4 tsp
• Raisins or chopped pecans: 60 g (1/2 cup)

Instructions

Step 1: Heat your oven to 180C (350F) and line a sheet pan with parchment. In a bowl, mix the 200 g (3/4 cup) mashed sweet potato, egg, 3 tbsp honey, and 2 tbsp melted coconut oil until smooth, and you should see a glossy orange batter.

Step 2: Add the 150 g (1.5 cups) rolled oats, 60 g (1/2 cup) whole wheat flour, 1 tsp cinnamon, 1 tsp baking powder, and 1/4 tsp salt. Stir until no dry flour remains, and you will get a thick, slightly sticky dough.

Step 3: Fold in the 60 g (1/2 cup) raisins or pecans, then drop 1 tbsp mounds of dough onto the prepared sheet. You can flatten each one slightly with your fingertips so they bake evenly.

Step 4: Bake for 12 minutes, until the edges are set and the tops look dry. The cookies will firm up as they cool, so you can let them sit on the sheet for 5 minutes before moving them.

Step 5: Transfer to a rack and serve slightly warm, or pack them into a container once they cool completely. They are best the day you make them but hold well for a few days.

The one thing that makes or breaks nearly every sweet potato recipe is how dry the outside gets before you add it to a pan or bowl. Pat wedges, fries, and grated sweet potato well after soaking or steaming, and the edges will brown instead of turn soft.

Pick the recipe that matches the meal you are already making tonight, and do not overthink the rest.