Published:
May 9th 2022
by 
Nutritionally reviewed by 
Last updated: Aug 19th 2025
Microwave Sweet Potatoes are a quick and nutritious side dish that delivers a fluffy texture and mildly sweet flavor in under 10 minutes. This simple method transforms the humble sweet potato into a delightful addition to any meal, perfect for busy weeknights. Pair them with a zesty yogurt lime sauce for an extra burst of flavor that elevates your dining experience.
This recipe is a quick and easy way to enjoy sweet potatoes, ready in under 10 minutes. The fluffy texture and mildly sweet flavor make it a versatile side dish that pairs beautifully with a variety of meals. Plus, the yogurt lime sauce adds a refreshing twist, making it a delightful addition to your dining experience.
Key nutrients
- Fiber: from sweet potatoes — Supports healthy digestion and helps you feel full.
- Vitamin A: from sweet potatoes — Important for vision and immune function.
- Healthy fats: from olive oil — Helps absorb fat-soluble vitamins and adds flavor.
- Vitamin C: from lime juice — Supports immune health and helps with iron absorption.
- Plant-based protein: from vegan cashew yogurt — Adds a small protein boost to the dish.
Why it matters
- Fiber may support gut health and steady energy levels.
- Vitamin A and C are key for immune support and skin health.
- Healthy fats can help you absorb nutrients from vegetables.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Sodium — Kosher salt in both potato and sauce adds sodium; adjust if limiting salt intake.
- Added fats — Olive oil increases calories; use less if watching fat intake.
Make it even better
- Add black beans or lentils for extra protein and fiber.
- Top with fresh greens or seeds for more vitamins and crunch.
- Use plain yogurt with no added sugars if substituting for cashew yogurt.
- Reduce salt or use herbs for flavor if limiting sodium.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- Harvard The Nutrition Source — Sweet Potatoes - Used to confirm the nutrient content of sweet potatoes.
Best fit
- Vegan: Contains only plant-based ingredients, including cashew yogurt.
- Gluten Free: No wheat or gluten-containing ingredients used.
- Vegetarian: Free from meat, poultry, and fish.
- Low Cholesterol: No animal fats or cholesterol-rich foods included.
Use with caution / avoid
- Renal: Sweet potatoes are high in potassium; limit if following a low-potassium diet.
- Low Fat: Contains olive oil and cashew yogurt, which add fat; consider portion size.
Helpful modifications
- Use less olive oil or a spray to reduce total fat content.
- Swap cashew yogurt for plain nonfat Greek yogurt for lower fat and higher protein (not vegan).
- Omit added salt or use less for a lower sodium version.
- Add black beans or lentils as a topping for extra plant-based protein and fiber.
Pair with: Steamed broccoli or a mixed green salad for added fiber and micronutrients.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- CDC — Nutrition - General guidance on healthy eating patterns.
- NIDDK — Kidney Disease Diet - For potassium considerations in kidney health.
Contains: Cashew (tree nut).
-
Cashew (tree nut)
Where it appears: Vegan cashew yogurt.
Swap: Use soy-based or coconut-based yogurt for a nut-free alternative.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
References
- FDA — Food Allergies - For information on major food allergens and labeling requirements.
Clean
- Wash sweet potatoes thoroughly under running water before cooking.
- Scrub skins with a clean vegetable brush to remove dirt.
- Wash hands and utensils before and after handling ingredients.
Separate
- Use a clean cutting board for sweet potatoes, separate from raw meats.
- Keep fresh produce away from raw animal products in the kitchen.
Cook
- Microwave sweet potatoes until a knife slides in easily and they are steaming hot.
- Rotate or flip sweet potatoes during microwaving for even cooking.
Chill
- Refrigerate leftovers within 2 hours of cooking to prevent spoilage.
- Store cooked sweet potatoes in a sealed container for up to 3 days.
References
- USDA — Food Safety Basics - Safe storage and handling of leftovers information.
- Microwaving sweet potatoes keeps their texture fluffy and preserves more moisture than baking.
- Sweet potatoes get their orange color from beta-carotene, a natural plant pigment.
- The skin of sweet potatoes becomes tender and edible after microwaving—no need to peel.
- Pairing sweet potatoes with a creamy sauce adds contrast and balances their natural sweetness.
Name & origins
Sweet potatoes have roots in Central and South America and are enjoyed worldwide as a versatile side dish.
Ingredient spotlight
- Sweet Potatoes: Mildly sweet, creamy when cooked, and the star of this quick-cook recipe.
- Cashew Yogurt: Adds a tangy, dairy-free creaminess to the topping.
- Lime Juice: Brightens the sauce and balances the rich potato flavor.
Technique tidbit
Piercing sweet potatoes before microwaving lets steam escape, preventing bursts and ensuring even cooking throughout.
Before you start
- Gather all ingredients and tools for this recipe to streamline your cooking process.
- Ensure your microwave is clean and functioning properly before use.
- Wash and dry sweet potatoes thoroughly to remove any dirt.
During cooking
- Check for a soft texture; the sweet potatoes should feel tender when squeezed gently.
- Look for steam escaping from the holes; this indicates proper cooking.
- Avoid skipping the piercing step to prevent sweet potatoes from bursting.
Make-ahead & storage
- Prep sweet potatoes in advance and store them in the refrigerator for up to 3 days.
- Reheat in the microwave or oven, adding a splash of water to maintain moisture.
Common mistakes
- Overcooking can lead to dryness; check doneness frequently.
- Neglecting to pierce can cause explosions; always poke holes before microwaving.
Serve with
- Quinoa or brown rice for a hearty grain pairing.
- A crisp green salad with a light vinaigrette.
- Drizzle with tahini or your favorite hot sauce for added flavor.
Toppings & textures
- Top with fresh cilantro or crunchy walnuts for contrast.
- Add a squeeze of lime or sprinkle of chili flakes for a zesty kick.
Occasions
- This recipe is perfect for quick weeknight dinners or meal prep.
Substitutions
- Replace cashew yogurt with Greek yogurt for a creamy, non-vegan option.
- Swap lime juice for lemon juice for a slightly different citrus flavor.
Variations
- Add spices like paprika or cayenne for a spicy kick in this recipe.
- Top with black beans and avocado for a modern twist that adds protein.
Refrigerate
- Allow sweet potatoes to cool before placing in an airtight container.
- Use within 3 days for the best flavor and texture.
Freeze
- Freezing not recommended; texture may change upon thawing.
Reheat
- Reheat in the microwave for 1-2 minutes until steaming hot throughout.
- Add a splash of water to maintain moisture if needed.
Repurpose ideas
- Mash leftover sweet potatoes for a creamy side dish or filling.
- Incorporate into soups or stews for added sweetness and nutrition.
- Sweet Potatoes: Provides a naturally sweet and hearty base for this recipe.
- Olive Oil: Adds a touch of richness and helps crisp the skin.
- Kosher Salt: Enhances the flavor of the sweet potatoes.
- Black Pepper: Adds a mild heat and depth to the dish.
- Vegan Cashew Yogurt: A creamy, vegan-friendly base for the sauce.
- Lime Juice: Adds a refreshing citrusy zing to the sauce.
- Chives: Infuses the sauce with aromatic flavors and a pop of color.
- Garlic Powder: Provides savory depth and enhances the overall flavor.
- Onion Powder: Adds sweetness and complexity to the sauce.
Is it bad to cook a sweet potato in the microwave?
Some individuals worry that cooking sweet potatoes in the microwave will destroy their nutrients. However, this is a myth. Cooking sweet potatoes in the microwave is not bad. It's good! The USDA asserts that microwaves do not damage the nutrients in food. Microwaving food preserves more water-soluble vitamins, so it is a safe, fast, and healthy way to cook sweet potatoes.
Why do sweet potatoes catch fire in the microwave?
Sweet potatoes can catch fire in the microwave because the cooking time was overestimated, or the cooking time was mistakenly altered. Unfortunately, if you cook the sweet potato for a few minutes too long, it could result in a fire leaving you with charred potatoes instead of beautifully baked potatoes. Nevertheless, your sweet potatoes should not catch on fire as long as you follow the instructions.
Do you need to poke holes in potatoes before microwaving?
Yes, you must poke holes in the sweet potatoes before you cook them in the microwave. The holes let steam escape. If you do not pierce the sweet potatoes before you microwave them, they could explode in the microwave because of the accumulation of steam. Not only will it create a giant mess that you will have to clean up, but it's a big disappointment since you will probably have to make something else for dinner.
Can I use regular yogurt instead of cashew yogurt?
Yes, you can substitute regular yogurt, but it won't be vegan-friendly.
How long to cook sweet potato in microwave?
Microwave sweet potatoes for about 5 minutes on high, flipping every 2 minutes. For larger potatoes, add 1-minute increments until tender when pierced with a knife.
Time & Serves
Ingredients
2 medium Sweet Potatoes
2 tablespoons Olive Oil
1 teaspoon Kosher Salt
1/4 teaspoon Black Pepper
1 cup Vegan Cashew Yogurt
Juice of 1 Lime
3 tablespoons chopped Chives
1 teaspoon Garlic Powder
1 teaspoon Onion Powder
1/4 teaspoon Kosher Salt
1/4 teaspoon Black Pepper
Subscribe to our newsletter for the latest recipes, holiday specials, and mouthwatering secrets!
Subscribe
Add new comment