We grew up in a veggie-forward household where sweet potatoes were a regular comfort on chilly nights. Their creamy texture and natural sweetness made them a favorite—and a reliable way to satisfy a sweet tooth while still feeling nourishing. Now, as registered dietitians, we continue to develop healthy recipes starring this orange-fleshed favorite. One serving of this Vegetarian Loaded Sweet Potato delivers about 21.5 grams of protein and 15 grams of fiber, making it both filling and nutritious.
More sweet potato favorites:
Sweet Potato Nachos
Roasted Tarragon Sweet Potato Fries
Sweet Potato Chips with Sea Salt & Chocolate Drizzle
Sweet Potato and Carrot Mash
Also try: Mexican Sweet Potato Salad, Cherry & Pistachio Sweet Potato Medley, and Sweeeeeeeet! Potato Pie.
Beyond being creamy and comforting, sweet potatoes offer several health benefits. Here are a few reasons to include them in your meals:
- Rich in antioxidants: Sweet potatoes contain carotenoids (including beta-carotene) and sporamins, antioxidants that help protect cells from oxidative damage and support overall health.
- Anti-inflammatory effects: Research shows compounds in sweet potatoes can reduce inflammation in the body, including in brain and nerve tissues.
Vegetarian Loaded Sweet Potato
Serves 1
Ingredients
1 small sweet potato (about 4.5 oz)
1/2 cup chopped onion
1/2 cup chopped bell peppers
1/2 cup chopped kale
1/2 cup chopped broccoli
1/2 cup black beans, drained and rinsed
1/4 teaspoon turmeric
1/2 teaspoon cumin
2 tablespoons low-fat or fat-free mozzarella cheese
2 tablespoons nonfat plain Greek yogurt
Directions
1. Microwave or bake the sweet potato until tender. While it cooks, prepare the filling.
2. Heat a sauté pan over medium-high heat with a light spray of olive oil. Add the onion, bell peppers, kale, and broccoli and sauté until tender, about 6–7 minutes.
3. Stir in the black beans, turmeric, and cumin, and cook until heated through.
4. Slice the sweet potato lengthwise and open it. Pile the vegetable and bean mixture on top—the filling may exceed the cavity, and that’s fine.
5. Sprinkle the mozzarella over the filling, then microwave briefly or place in a hot oven until the cheese melts.
6. Top with a dollop of Greek yogurt and serve.
Nutrition facts (approx.): 344 calories, 1 g fat, 0 g saturated fat, 187 mg sodium, 65 g carbohydrates, 15 g fiber, 21.5 g protein.
