The 40 Best White Sweet Potato Recipes (2024)

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Last Updated on August 15, 2023

White sweet potatoes are are a variety of sweet potatoes with white flesh. They taste a bit more mild and make a great addition to many dishes. Explore all the ways you can cook them with 40 of the best white sweet potato recipes.

The 40 Best White Sweet Potato Recipes (1)

White Sweet Potato Recipes

Before I started on the autoimmune protocol several years ago, I had zero clue there was a white-fleshed sweet potato. I had only ever known about the regular sweet potato.

In fact, there is a huge variety of sweet potatoes! Some are even purple. There are some great health benefits of white sweet potatoes, as well as all varieties.

So, if you’re looking for ways to cook them, check out some tasty white sweet potato recipes below. First, let’s look at an overview of white sweet potatoes.

What Are White Sweet Potatoes?

White sweet potatoes are a tuber and one of many different types of sweet potatoes. The flesh of these potatoes is white and starchy. Some have tan or golden skin, and others have a unique copper-colored skin. You can even find purple skinned white sweet potatoes!

You can find different sweet potato varieties at the grocery store, or ethnic food store, depending on where you live.

What Does Sweet White Potato Taste Like?

Unlike the orange variety that has more of a sweet flavor, white sweet potatoes impart a unique mild flavor with just a hint of sweetness and a slight earthy taste.

Are White Sweet Potatoes Healthier Than Regular Potatoes?

White sweet potatoes vs regular potatoes (yukon golds, for instance) have their own unique nutritional profiles, each offering distinct health benefits.

While regular potatoes are known for their high carbohydrate content, white sweet potatoes are a great source of dietary fiber, vitamins A and C, and minerals such as potassium and manganese. These nutrients contribute to a healthy immune system, improved digestion, and overall well-being.

Ways to Cook Sweet White Potatoes

  • Roasted Sweet White Potatoes
  • Baked Sweet White Potatoes
  • Shredded White Sweet Potatoes
  • Boiled White Sweet Potatoes
  • Air-fried White Sweet Potatoes
  • White Sweet Potatoe Fries
  • Mashed White Sweet Potatoes

I love mashing white sweet potatoes and pouring gravy all over them. My cubed steak goes great with white mashed potatoes!

Best White Sweet Potato Recipes

We’ve found the best white sweet potato recipes to share with you. If you are on a special diet, make sure to check all the ingredients because they are not all gluten-free.

Sweet potato dishes aren’t just for the holiday table. They make a perfect side dish and also make for a hearty breakfast. You can find a great recipe for a breakfast hash with step-by-step instructions below.

Roasted White Sweet Potatoes

Roasted Sweet Potatoes, Apples and Carrots – I enjoy eating sweet potato has with other root vegetables, even for a hearty AIP breakfast! This easy recipe tastes great and is full of nutritious ingredients.

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White Sweet Potato Hashes

Rosemary White Sweet Potatoes – This easy white sweet potato hash is made with simple ingredients: white sweet potatoes, onions, rosemary, garlic powder, and sea salt. You can add some black pepper if you are not on an AIP diet.

Simply Roasted White Sweet Potatoes – This is another super simple recipe using white sweet potatoes. They make a great breakfast side or even a sidedish for dinner.

Baked White Sweet Potatoes

Baked Japanese Sweet Potatoes – This vegan and gluten-free recipe for oven-roasted Japanese sweet potatoes is topped with a miso maple tahini dressing.

White Sweet Potato Salads

Harissa Potato Salad – A delicious warm potato salad combined with Japanese Sweet Potatoes, red-skinned potatoes, broccoli, eggplant, and more. This recipe uses nightshade foods, so if you are on the autoimmune protocol, it’s not for you unless you make a lot of changes.

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German-style Sweet Potato Salad

German-style Sweet Potato Salad – I grew up eating German potato salad and this recipe brings back memories! It uses white sweet potatoes, bacon, apple cider vinegar, stone ground mustard, garlic, sea salt, and green onion. You can make it AIP by leaving out the mustard.

Pan Fried Crispy White Sweet Potatoes

White Sweet Potato Hash – A hash for breakfast makes for a heart meal! It’s made with sweet potatoes, mushrooms, brussels sprouts and bacon. Topping it with an egg is optional, of course!

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Boiled White Sweet Potatoes

Boiled Sweet Potatoes – Learn how you can use white sweet potatoes in place of russet potatoes for most any recipe.

White Sweet Potato Sweet Dishes

Jamaica Sweet Potato Pudding – For this gluten-free recipe, you’ll use a sweet potato that has white flesh with red skin. It’s a delicious dessert that has a creamy texture with spices of nutmeg, vanilla, cinnamon, and ginger. Sweetened with unrefined coconut sugar, it’s a healthier treat.

Mashed White Sweet Potatoes

Easy Mashed White Sweet Potatoes – Using mashed white sweet potatoes instead of the nighshade potato is a great way to experience this comfort food.

White Sweet Potato Casseroles

Breakfast Casserole – This recipe calls for frozen sweet potato hash browns or home fries, but I’d just shred my own white sweet potatoes instead!

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White Sweet Potato Fries

Crispy Sweet Potato Fries With Chipotle Mayo – My new new favorite snack is sweet potato fries! I think this chipotle mayo sounds amazing, but since I cannot have nightshades, I opt for nightshade-free ketchup that tastes amazing.

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Easy Fries Made with White-Fleshed Sweet Potatoes

White Sweet Potato Oven Fries – Fries seasoned with Old Bay seasoning, garlic powder, onion powder, sea salt, and black pepper.

Spicy White Sweet Potato Fries – These fries offer a nice kick of spices with a blend of chili powder, cumin, garlic powder, onion powder, white pepper, and cayenne. The star of this dish is the spicy avocado dip.

Extra Crispy Garlic Lime Sweet Potato Fries –Do you love extra crispy fries? Try making some with white sweet potatoes, fresh lime zest and garlic.

Baked White Sweet Potato Fries –Cooked in olive oil and seasoned with garlic powder, paprika, onion powder, cumin, parsley, salt, and black pepper.

Soups with White Sweet Potatoes

White Sweet Potato Sausage Soup With Greens – To keep this soup AIP (as long as you have reintroduced black pepper), you can use the brand of sausage called Kiolbassa. It’s a hearty and nourishing soup that uses bone broth, white sweet potatoes, cabbage, greens,a nd more.

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Nutritious Soup Recipe

Herbed Ground Pork and Vegetable Soup (AIP) – Seasoned with Italian herb seasoning, sage, oregano, basil, onion powder, and sea salt, this delicious soup is sure to please your family. It also uses sweet potato, zuchinni, parsnips, and more for a nutritiously-packed soup.

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White Sweet Potato Gnocchi Recipes

White Sweet Potato Gnocchi With Hazelnut Pesto – This recipe calls for wheat flour, so in order to make it gluten free, you’ll need to substitute that for a gluten-free flour of your choice. It’s also not dairy free and uses eggs, but sounds delicious!

Japanese Sweet Potato Gnocchi – A super simple recipe that uses only a few ingredients. You’ll want to try another flour to keep it gluten free, I suggest cassava flour.

3 Ingredient Sweet Potato Gnocchi – White sweet potato gnocchi doesn’t get any easier than a 3-ingredient recipe!

17 Ways to Cook White Sweet Potatoes

Sometimes you don’t need a full recipe to come up with your own delicious dish. I know I often like to just hunt for recipe ideas so I can just brainstorm some new dishes.

Here are Some ways you can cook using white sweet potatoes:

  • Sweet Potato Fries: Slice sweet potatoes into thin strips, toss with avocado oil, sprinkle with pink salt and bake until crispy.
  • Sweet Potato Hash: Sauté diced sweet potatoes with onions, bell peppers, and your choice of protein for a hearty breakfast or brunch option.
  • Sweet Potato Casserole: Combine mashed sweet potatoes with cinnamon, nutmeg, and a crunchy pecan topping for a delicious side dish.
  • Sweet Potato Soup: Blend cooked sweet potatoes with vegetable broth, ginger, and coconut milk for a comforting soup.
  • Sweet Potato Fritters: Mix grated sweet potatoes with eggs, almond flour, and spices to make delicious fritters.
  • Sweet Potato and Black Bean Enchiladas: Fill corn tortillas with a mixture of mashed sweet potatoes, black beans, and spices, then bake with enchilada sauce and cheese.
  • Sweet Potato Quinoa Salad: Toss cooked quinoa with roasted sweet potatoes, spinach, cranberries, and a tangy vinaigrette for a nutritious and flavorful salad.
  • Sweet Potato Curry: Simmer diced sweet potatoes in a fragrant coconut curry sauce with your choice of vegetables and protein.
  • Sweet Potato and Spinach Stuffed Chicken Breast: Stuff chicken breasts with a delectable mixture of sweet potatoes, spinach, and herbs for a gluten-free meal that will impress your guests.

More Easy Ways to Cook White Sweet Potatoes

  • Roasted Sweet Potato Salad: Roasted sweet potatoes, mixed greens, feta cheese, and a tangy vinaigrette create the perfect balance of flavors and textures.
  • Loaded Sweet Potato Skins: Top with your favorite gluten-free ingredients such as cheese, bacon, and green onions, they make for a perfect appetizer or snack. No need to remove the sweet potato skin!
  • Sweet Potato and Kale Hash Browns: Shred sweet potatoes and kale, mix with eggs, and pan-fry until golden brown for a delicious breakfast option.
  • Sweet Potato and Chickpea Stew: Combine cooked sweet potatoes, chickpeas, tomatoes, and spices for a hearty and filling stew.
  • Sweet Potato and Spinach Quesadillas: Layer mashed sweet potatoes, sautéed spinach, and cheese between gluten-free tortillas, then grill until crispy.
  • Sweet Potato and Black Bean Burgers: Mash cooked sweet potatoes with black beans, gluten-free breadcrumbs, and spices, then shape into patties and grill for a nutritious burger option.
  • Sweet Potato and Kale Salad: Combine roasted sweet potatoes, massaged kale, toasted pecans, and a zesty dressing for a nutritious and satisfying salad.
  • Sweet Potato and Coconut Energy Balls: Blend cooked sweet potatoes with dates, shredded coconut, and your choice of nuts and seeds, then roll into bite-sized energy balls for a healthy on-the-go snack.

White sweet potatoes also go great with leftover meatballs and gravy!

Other White Sweet Potato Recipes

Filipino Lumpia with a Garlic and Black Pepper Vinegar Sauce – If you love lumpia, you’ll enjoy this recipe. White sweet potato isn’t the star of this dish, and it’s not gluten free or anything like that.

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Beverage Made with Mashed Japanese Sweet Potato

Homemade Vegan Eggnog “Hempnog” (Gluten-Free, Allergy-Free, Paleo)

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Tips for Roasting Sweet Potatoes

When it comes to roasting white sweet potatoes, here are some tips to achieve the best results:

1. Preheat your oven: Start by preheating your oven to 400°F (200°C) to ensure even cooking.

2. Prepare the potatoes: Wash and peel the white sweet potatoes, then cut them into evenly-sized chunks or wedges. This will help them cook uniformly.

3. Seasoning: Toss the potato pieces with a drizzle of olive oil or avocado oil and sprinkle them with salt and pepper to enhance their natural flavors. You can also add other seasonings like garlic powder or dried herbs for extra taste.

4. Arrange on a baking sheet: Place the seasoned potato pieces in a single layer on a baking sheet. Make sure there is enough space between each piece to allow for proper browning.

5. Roasting time: Roast the white sweet potatoes in the preheated oven for about 25-30 minutes, or until they become golden brown on the outside and tender on the inside. You can check their doneness by inserting a fork into the thickest part of a potato piece – it should easily go through.

6. Rotate and flip: Halfway through the cooking time, rotate the baking sheet to ensure even browning. You can also flip the potato pieces if desired to achieve a more uniform texture.

7. Serve and enjoy: Once roasted to perfection, remove the potatoes from the oven and let them cool for a few minutes. Serve as a delicious side dish or use them as a base for other recipes.

By following these tips, you’ll be able to roast white sweet potatoes with a crispy exterior and a soft, creamy interior. Enjoy the delightful flavors and textures of this nutritious root vegetable!

Final Thoughts

I love orange sweet potatoes, but I have found the white ones to be even more versatile since they have a milder flavor and starchier texture. They’ve become my go-to vegetable for a lot of different dishes. As you can see from our list of 40 white sweet potato recipes, there’s so much you can do with them!

The 40 Best White Sweet Potato Recipes (2024)


What is the difference between white sweet potatoes and sweet potatoes? ›

The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato and a slightly less sweet flavor.

Is it better to wrap sweet potatoes in foil when baking? ›

Wrapping the sweet potatoes in foil ensures that they don't dry out too quickly, and allows you to add aromatics if desired. Unwrapping the sweet potatoes and increasing the oven temperature produces charred, roasted flavors and caramelizes converted sugars.

What is the difference between white sweet potatoes and oriental sweet potatoes? ›

The two most common white-fleshed sweet potatoes are Boniato, also called batata, or Cuban sweet potato, and the Japanese sweet potato, also called the satsuma-imo. The big difference between the two is the skin color: Japanese sweet potatoes have a pinkish brown skin and the outer skin of a boniato is light tan.

What is the best tasting sweet potato? ›

The most versatile and sweetest variation of sweet potatoes is the Beauregard. Throughout the United States, you will see this species stacked high in the grocery stores during the holiday season. Beauregard's have a bit of a stringy texture, but they stay soft: this is what makes them so popular.

Which is healthier a sweet potato or white potato? ›

In terms of micronutrients, boiled sweet potatoes come out on top in terms of vitamin C, magnesium, calcium, iron and phosphorus while the regular potato wins when it comes to potassium, Vitamin B1 and folic acid.

What's the healthiest sweet potato? ›

Sweet Potatoes and Health

Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.

Should you poke holes in sweet potatoes before baking? ›

Do you have to poke holes in sweet potatoes before baking? Typically holes are poked into a sweet potato to prevent a potato exploding in your oven. However, the chance of that happening is low, and according to Lifehacker, sweet potatoes will retain more flavor if you don't poke them.

Why not to cook potatoes in aluminum foil? ›

Wrapping a potato in foil prior to baking traps the potato's natural moisture, steaming instead of baking it. This results is a soggy baked potato, not the light fluffy Idaho Baker that most people prefer.

Is it better to boil or bake sweet potatoes? ›

Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato.

What is another name for a white sweet potato? ›

What is another word for white sweet potato?
batata dulceCuban sweet potato
tropical sweet potatowhite-fleshed sweet potato

Can diabetics eat sweet potatoes? ›

You can still eat sweet potatoes if you have diabetes, assures Huff. The fiber content in sweet potatoes, especially if you consume them with the skin on, can help reduce spikes in your blood sugar. Plus, how you cook your sweet potatoes can also help reduce the extent to which your blood sugar rises.

What is white sweet potato good for? ›

Fiber: These potatoes are a good source of dietary fiber, offering about 4 grams per serving. Vitamins: White sweet potatoes are rich in several vitamins, including vitamin C, vitamin B6, and vitamin A. Minerals: These potatoes are a good source of potassium, manganese, and magnesium.

What is the sweetest sweet potato in the world? ›

Satsuma-Imo (AKA Japanese Sweet Potatoes)

Their dry, russet potato-like flesh is incredibly sweet and more starchy than other sweet potatoes. They taste amazing simply roasted or sauteed. Since their texture differs from other sweet potatoes, they don't work well as an orange sweet potato replacement in most recipes.

What are the 4 types of sweet potatoes? ›

There are five main types of sweet potato that are commonly consumed today—Garnet, Hannah, Japanese, Jewel, and Purple Stoke. While all are delicious, each variety has its own distinct flavor and texture that lends itself to a variety of cooking applications.

What kind of sweet potato is best for fries? ›

Hannahs are dense, firm, and creamy, and much less prone to becoming waterlogged than orange sweet potatoes. Their firmness and dense texture makes Hannah sweet potatoes ideal for roasting in chunks, turning into fries, or mashing as a side dish.

What color sweet potato is the healthiest? ›

Orange-fleshed sweet potatoes are one of the richest natural sources of beta carotene, a plant-based compound that is converted to vitamin A in your body ( 28 ). Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity ( 29 ).

Can you substitute white sweet potatoes for sweet potatoes? ›

THE BOTTOM LINE: White-fleshed sweet potatoes tend to be slightly firmer and starchier than orange-fleshed ones, but it is fine to substitute one for the other in recipes.

Do white sweet potatoes taste the same as red sweet potatoes? ›

Flavor: Red sweet potatoes have a slightly sweet and nutty flavor, while white sweet potatoes have a slightly sweeter, more mellow flavor. Both varieties are delicious, but the flavor of red sweet potatoes may be more pronounced.

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