3 Ways to Microwave Sweet Potatoes: Quick, Easy, and Delicious!
Sweet potatoes are a staple in our kitchen! They are so versatile and packed with vitamins, minerals, and fiber. Unfortunately the diet part of the Autoimmune Protocol (AIP) or the Paleo diet involves a lot of food prep. Cutting down on some prep is always welcome!
This guide will show you how you can microwave sweet potatoes in 3 different ways to help diversify your dishes and make meal prep a little bit easier!
If you are interested in learning how to microwave butternut squash or spaghetti squash, check out my other posts for some guides.
3 Ways you can Microwave Sweet Potatoes to add some variety
Sweet potatoes are so versatile and can be used in so many different ways! I love the fact, that we can microwave them differently, to best help our meal prep! You can microwave sweet potatoes whole, cut them into cubes or even into thin slices for some crispy chips.
Jump ahead to whichever method you want to explore:
The Benefits of Sweet Potatoes
Sweet potatoes have some amazing nutritional benefits:
Nutritional Benefits
- Vitamins: Sweet potatoes are an incredible source of vitamin A, which is essential for eye health, immune function, and skin health. On top of that, they are a good source of vitamin C, vitamin E, vitamin B5 and B6, as well as manganese and potassium. Plus some other nutrients.
- Antioxidants: Sweet potatoes are rich in antioxidants that help fight cell damage caused by free radicals.
- Fiber: Sweet potatoes contain more fiber than regular potatoes, which help to maintain a healthy gut and help digestion.
- Glycemic Index: Sweet potatoes have a glycemic index that is lower than regular potatoes. This means more stable blood sugar levels.
Sweet Potato and the AIP Diet (Autoimmune Protocol)
Sweet potatoes are allowed on the AIP diet because they are not part of the nightshade family, like regular potatoes. In some individuals, nightshades can cause increased inflammation. That is why potatoes are excluded during the core elimination phase of the AIP diet.
Sweet Potato is allowed in the Paleo Diet and Whole30
Sweet potatoes are also allowed on the paleo diet and Whole30. Despite being a starchy vegetable, their excellent nutritional value make them very suitable to these diets.
They are a good source of energy! Plus they align well with the Paleo and Whole30 principles of consuming whole, unprocessed foods.
Why Microwave Sweet Potatoes?
Microwaving sweet potatoes is quick, easy, and efficient. Roasting or boiling takes up so much more time take. With everything demanding our time these days, saving a few minutes here and there can make all the difference!
From roasting for an hour down to under 10 minutes in the microwave, that’s a big time save! Microwaving sweet potatoes keeps them moist and just as delicious.
Perfect for busy people or anyone who wants a delicious meal with minimal effort. Plus I am grateful for one less thing I need to plan ahead and coordinate timing for.
How to Microwave Whole Sweet Potatoes: Step-by-Step Guide
The texture of a whole sweet potato microwaved is incredible! So creamy and delicious!
We like to add it just as is to our main meal of ground beef, steak or whatever we are eating. Or, even better, use it like you would baked potatoes, by filling it with your favorite ingredients.
Microwave Whole Sweet Potatoes
Equipment
- microwave safe plate
- fork
- microwave
Ingredients
- 1 sweet potato
Instructions
- Choose Your Sweet PotatoPick a sweet potato that is free from bruises or blemishes. Sweet potatoes come in different varieties, so you can choose the one that best suits your taste or dish you are planning to prepare. But because they have different densities and moisture content, some varieties might take longer or need less time in the microwave. Also, a skinnier longer sweet potato might microwave faster than a short round one.
- Wash the Sweet PotatoWash your sweet potato thoroughly under cold water to remove any dirt. If needed, scrub it gently with a vegetable brush. If it has any blemishes, cut these out. Pat dry with a towel.
- Pierce the Sweet PotatoUsing a fork, poke several holes into the sweet potato. Make sure to have holes on all sides. No need to go crazy, but don’t be lazy either. Maybe 10 holes or so should be enough. These holes allow steam to escape as it cooks, preventing it from exploding in the microwave. You don’t want that mess!
- Microwave the Sweet PotatoPlace the sweet potato on a microwave-safe plate or bowl. Microwave it on high for 6-8 minutes. Depending on the size of the sweet potato, 6 minutes could be enough for small ones, while a larger one may need closer to 8 minutes. Halfway through cooking, turn the sweet potato over to ensure even cooking. Careful, the sweet potato and the plate it is on will be hot!
- Check for DonenessUse a fork or sharp knife to check if the sweet potato is soft in the center. If the fork slides in easily, the sweet potato is done. If it is still firm in the center, microwave for an additional 1-2 minutes. But do not over microwave it as that will cause the sweet potato to dry out.
- Ready to ServeOnce cooked, you can serve the sweet potato immediately. Or you can let the sweet potato sit for a few minutes before cutting into it. This way it cools down slightly and it makes it easier to handle.
Notes
How to Microwave Cubed Sweet Potatoes: Step-by-Step Guide
This is probably my most commonly used method of preparing sweet potato in our kitchen. From here I either mash the sweet potatoes, fry them up in a bit of oil or bacon fat to make sweet potato hash, or serve as is.
I also use this method for preparing sweet potatoes for my sweet potato patties or my sweet potato and spinach meatballs.
Microwave Cubed Sweet Potatoes
Equipment
- microwave safe plate, bowl or CorningWare, ideally with a cover
- peeler
- sharp kitchen knife
- cutting board
- microwave
Ingredients
- 1 sweet potato
Instructions
- Choose Your Sweet PotatoSweet potatoes come in different varieties, so you can choose the one that best suits your taste or dish you are planning to prepare. But because they have different densities and moisture content, some varieties might take longer or need less time in the microwave.
- Wash the Sweet PotatoWash your sweet potato thoroughly under cold water to remove any dirt. If needed, scrub it gently with a vegetable brush.
- Peel the Sweet Potato (optional)This is completely optional and most likely depends on what you want to do with the sweet potato after it has been cooked. If the skin is very thick, you might want to peel it. But if the skin is thin and you don’t mind a bit of texture in your final dish, you don’t have to peel it.
- Cut Sweet Potato into cubesDice your sweet potato into cubes. The size of the cubes is determined by what you want to use it for afterwards. If you want to make hash browns, you can keep them a bit larger, if you want to make mash, you can dice them a bit smaller. Size doesn’t really matter! The only thing is you want to keep the cubes fairly consistent in size to ensure even cooking.
- Microwave the Sweet PotatoPlace the sweet potato on a microwave-safe bowl or CorningWare. You can cover the sweet potato. This will lock in a bit more moisture. So if you want to make mash, covering would be good, but if you are planning on crisping the sweet potato cubes for some hash browns, then keeping them uncovered would be better. Microwave for approximately 4-6minutes
- Check for Doneness Use a fork to check if the sweet potato is soft. Test a few cubes, and if you have some larger ones, definitely check them too. If the cubes still feel a bit firm, microwave for an additional 1-2 minutes. Careful, the bowl will be hot!
- Ready to ServeOnce cooked, you can serve the sweet potato immediately. Or let it cool a little bit before mashing it.
Notes
How to Microwave Crispy Sweet Potato Chips (Crisps)
To be honest, I barely do this! It’s a lot of effort and our microwave might be too powerful, as it always wants to overcook them! But, it is a nice little snack if you feel like having something different!
Give it a try, and if you find any awesome tricks, please let me know! I would love to use this recipe more often!
Microwave Crispy Sweet Potato Chips
Equipment
- sharp kitchen knife
- peeler
- cutting board
- microwave safe plate
Ingredients
- 1 sweet potato
Instructions
- Choose Your Sweet PotatoPick a sweet potato that is free from bruises or blemishes.
- Wash the Sweet PotatoWash your sweet potato thoroughly under cold water to remove any dirt. If needed, scrub it gently with a vegetable brush. If it has any blemishes, cut these out. Pat dry with a towel to prepare for cooking.
- Slice Sweet PotatoPeel your sweet potato and then slice it into thin slices. You can either use your peeler and peel off thin slices, or slice with a sharp knife. Be sure to keep the slices as thin as possible.
- Microwave the Sweet PotatoPlace the sweet potato slices on a microwave safe plate. Make sure they don’t overlap, as this will cause them to stick together. Microwave for a minute. Turn sweep potatoes and make sure they don’t get stuck to the plate. From there, depending on your microwave and how thick your slices are you want to keep an eye on your chips as you add more time in the microwave. You want them to crisp up, but don’t overcook them. Once they start turning brown they become bitter. Add 15 seconds and then carefully add more time, until they are ready.
- Let cool and enjoyOnce you are happy with the crispness of your sweet potato chips, let them cool down and they are ready to be enjoyed! You can add some salt or other seasoning, or eat as is!
Notes
How long does it take to Microwave a Sweet Potato?
The cooking time for a sweet potato in the microwave depends on its size and your microwave’s wattage. The time to cook a whole sweet potato is not very different from cooking a cut up sweet potato. In general:
- Small sweet potatoes: 4-5 minutes
- Medium sweet potatoes: 6-7 minutes
- Large sweet potatoes: 8-10 minutes
If you’re cooking more than one sweet potato at a time, be sure to increase the cooking time by a few extra minutes, depending on how many you’re microwaving.
Storage Guidelines
To store: Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.
To freeze: Place cooked and cooled sweet potatoes in a freezer-safe container and freeze for up to three months.
Reheating: Microwave leftovers in 30-second increments until warm or heat them in a preheated oven or air fryer.
Microwave Sweet Potato Recipes to Try
Here are a few delicious ways to enjoy your microwave sweet potatoes:
Whole Microwaved Sweet Potato
- Use these as you would a baked potato and add your own fillings
- Serve as is for a creamy and delicious side dish
Cubed Microwaved Sweet Potato
- Sweet Potato Patties
- Sweet Potato and Spinach Meatballs – a balanced meal in one little bite!
- Perfect mash sweet potato
Microwaved Sweet Potato Chips
- Delicious as is or with a sprinkle of salt!
Microwaving sweet potatoes is a quick, simple, and nutritious way to prepare this versatile vegetable. Whether you’re looking for a speedy side dish, a hearty main course, or a sweet treat, this method will deliver tender and flavorful results in just minutes. Give it a try, and you’ll find that microwaving sweet potatoes is one of the easiest ways to enjoy this healthy food.
